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Fiber35

browse diets: Diets / High Fiber Diets / Fiber35

How does the Fiber35 Diet Work? The Fiber35 Diet works around the concept of eating 35 grams of fiber per day. There are three basic phases: 1 - Dramatic weight reduction, 2 - Gradual weight loss and 3 -Maintenance of your achieved weight. Most clients will begin with Phase 1 and each phase is clearly outlined in the Fiber35 book. By eating a well balanced diet that contains whole grains, and plenty of fruits and vegetables, this diet allows you to take advantage of the many benefits associated with fiber. The diet contains just the right amount of calories you need to stay healthy and feel full. This prevents you from gaining and losing weight over and over again. Finally you can achieve a healthy weight and maintain it.

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If you answer yes to more than 50% of the following questions, the Fiber35 Diet is right for you:

  • 1Are you able to follow a structured diet?
  • 2Do you have trouble regulating your digestion?
  • 3Do you enjoy using meal plans?
  • 4Do you want to continue shopping in your supermarket?
  • 5Do you understand or are you able to research basic fiber counts in most foods?

The Fiber35 promise to you?

The Fiber35 Diet was created by Brenda Watson, a certified nutritional consultant and expert on digestive care. After learning that most Americans ate only half the recommended amount of fiber each day, she decided to do something about it. She set out to teach Americans the benefits of replacing processed foods with whole, fiber-rich foods. By doing this, she promises that you will not only lose weight, but will also reduce your chances of getting diabetes, heart disease, cancer, and many other horrible diseases.

The Theory and Details Behind the Fiber35 diet

Chances are, you are one of the majority of Americans who don't eat enough fiber on a daily basis. The average American diet contains large amounts of processed foods, and very little whole foods rich in vitamins, minerals and fiber. Brenda Watson, an expert on digestive care and certified nutritional expert, designed the Fiber35 Diet to help people learn the right way to increase their fiber consumption. By doing this, you can lower your risk of many diseases running rampant today, and lose the excess weight you've been carrying for some time.

The Fiber35 diet consists of eating 35 grams of fiber each day. By eating a well balanced diet that contains whole grains, and plenty of fruits and vegetables, this diet allows you to take advantage of the many benefits associated with fiber. The diet contains just the right amount of calories you need to stay healthy and feel full. This prevents you from gaining and losing weight over and over again. Finally you can achieve a healthy weight and maintain it.

What to Eat

The Fiber35 Diet book contains a detailed food plan set out for you to follow. This includes eating a ratio of about 35% soluble fiber and 65% insoluble fiber each day. Fiber makes you feel more full, so you eat less, and helps clean out your digestive track. Because your body is not used to eating large amounts of fiber, you need to make the transition slowly. Start by switching out your refined grains for whole grains, like eating whole wheat bread instead of white bread, or brown rice instead of white rice. For breakfast try adding blueberries or raspberries to your cereal or put crushed flax seeds on top of your yogurt. Little changes like this will make a difference.

You will also begin to eat more beans, legumes, fruits and vegetables. As you do this, make sure you increase the amount of water your drink. This will help you avoid possible side effects like constipation, gas and cramping. This is just your body's way of compensating for the added fiber. If you keep well hydrated, this should not be an issue.

Online Resources

You can also sign up for a free membership to the Fiber35 website that gives you a great deal of added resources to use. These resources include personalized support, advice on meal planning and shopping, and a subscription to a bulletin that gives you tips, recipes and great news on overall health. These tools help you keep track of your meals and calories, and walk you through each phase of the diet to ensure success.

Exercise

Regular exercise is the final part of the Fiber35 diet. Not only does exercise burn calories, it helps move food throughout your body. There are three main areas of exercise that are recommended. The first area is muscle building and aerobic. This could include any type of weightlifting, and cardio exercises like running, biking and swimming. The second area is exercising with resistance bands. You can easily find these at many different stores for not very much money. The last area is upper and lower body workouts. Its very important that you exercise your entire body to receive maximum benefits. The Fiber35 Diet website includes sample exercises you can use.

What Health Care Professionals Say About the Fiber35 diet

Krista Scott-Dixon, PhD reviewed this book and felt that this diet was good in some ways and bad in other ways. She worries about dieters focusing on just one single ingredients rather than looking at your diet as a whole. We need to look at our overall diet to make sure it's well rounded to reap the most benefits. She also feels the caloric requirement may be very low for some people, which could cause people to binge at the end of the diet period. She agrees with the recommended micronutrient ratio of 25% fat, 25% protein and 50% carbohydrate, and likes the emphasis on resistance training as part of regular exercise. Although fiber is a very healthy part of a diet, it is not the answer to everything.

Examples of Fiber35 Meals: #1

BreakfastOne orange and whole wheat toast
Snack10 Almonds
LunchBarley vegetable soup and 2 slices of turkey breast
Snack1/2 cup of canned blackberries
Dinner3oz halibut, 1/2 cup romaine lettuce salad with sliced carrots and cucumbers, 1 cup of tomato juice

Examples of Fiber35 Meals: #2

Breakfast3/4 cup of bran cereal and 1 cup of milk
SnackOne pear
LunchTurkey sandwich on whole wheat bread.
SnackOne apple
DinnerWhole wheat pasta with tomato sauce and whole wheat bread

Fiber35 Diet

Free online information about Brenda Watson's Fiber35 Diet.

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