Tip #8
Fiber Facts
by Dr. John Berardi

Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

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One of the safest ways of loosing fat and keeping it off is to change your approach to fat loss. Instead of relying on potentially unhealthy short term diets and exercise, make changes to your normal dietary and exercise patterns. Start implementing a dietary and exercise pattern that you can use for life. This approach allows you to maintain your fat loss which is one problem many people face. This approach does not mean that you can’t take advantage of well designed short term programs (Warp Speed Fat Loss or 10/10 Transformation) to give you some fast results, but it does mean that you continue on healthy exercise and dietary program once you reach your goal body composition.

Check out my recommended resources to help you on your way to the body you want.

Many of us were brought up with the concept that we are not allowed to leave the table until we finished all the food on our plate. While this was done with the best intentions, it is not the way that we should look at eating. You don’t need to eat everything that is on your plate.

If you’ve had enough to eat you should stop whether there is more food available or not. Stop eating and put that excess food into the refrigerator. If you are constantly finding there is additional food left on your plate, simply reduce your serving size, as long as you ensure that you are eating adequate protein, healthy fat and vegetables (as per Naked Nutrition or Precision Nutrition)

Also don’t feel obliged to eat all the food that is placed before you when you’re eating out. Even then you should only eat to feel comfortable and not feel full.

Where possible put the food on your plate that you intend to eat at any particular meal and then take that plate with the food to the table. This will encourage you to put limits on the amount of food that you will eat. Having additional food available at the table only encourages you to eat more. If it is not in sight you are less likely to feel the need to eat it.