Nutrition Guidance - Week 4
FIBRE
LEARN MORE ABOUT FIBRE
We sometimes wonder...
We are on the same programme however; I am not losing weight as fast as the others?
What is so important to realise is that NOT all calories are the same. Each gram of food consumed is not the same in how your body responds. What we need to do is use foods for more benefit in losing weight. That is where Fibre comes in!
Fibre binds with fats of which contain calories then carries them through the colon and keeps them from being absorbed. Each gram of fibre can eliminate 7 calories approximately. So the average person, who eats only 12 grams of fibre in a day, only eliminates around 84 calories each day.
Health standards recommend eating a minimum of 35 grams of fibre each day, which when you do the calculation multiplied by 7 calories you are therefore eliminating around 245 calories.
If you increase your fibre to 45 grams a day you will remove 315 calories.
WOW! So, if you eat a 1200 calorie diet, you can remove almost a quarter of those calories simply by adding in food that is high in fibre at each meal. You can also supplement the fibre into your meals with powders and tablets.
If you follow recommended guidelines which recommend eating three healthy meals each day and three healthy snacks, staying within the calorie guidelines, you will notice extremely exciting results! Your metabolism will go UP, and you will start to drop the stored calories, which we all know as fat.
For a female who weighs 72 kilos -the target should be 1200 calories eating 45 grams of Fibre and eliminating 315 calories.
So here’s an easy way to incorporate that fibre!
For Breakfast and Lunch
250 calories > 6 grams of fibre > 27 grams of protein
Herbalife Healthy Shake:
240 ml soy milk (8g protein)
2 heaped TBS Formula 1 Protein Powder (9g protein)
2 heaped DSP Personalised Protein Powder (10 g protein)
½ cup raspberries (4-6g fibre)
Choose 3 snacks each day
Herbalife Protein Bar – 132 calories – 9g protein
½ cup (berries) i.e. blueberries, boysenberries, strawberries (2-4g fibre)
Large Orange 86 calories – 4.4g (fibre)
1 medium Pear – 100 calories -5.5g (fibre)
Sliced Apple dipped in 1 TBS Peanut Butter -170 calories – 4g (fibre)
Dinner
Meat, Vegetables and Rice (Brown) or Whole Wheat Pasta
Note: Remember that FIBRE only comes from plant sources, not meat of any type or eggs!
HIGH FIBRE DIET
Increase your fluid intake. Drink WATER. Since dietary fibre is similar to a sponge, it absorbs water. Water is helpful in pushing the fibre along its course.
Dietary fibre can help your colon and is an important part of the management of diverticulitis and irritable bowel syndrome. It speeds the progress of food passing through your digestive tract and promotes regular bowel movements. The increased ease of stool passage keeps the intestinal muscles in good shape and prevents the sluggishness that leaves stool sitting in the colon for long periods of time.
This may help to prevent diseases of the bowel, including the formation of polyps, which, when left unattended, may lead to bowel cancer. Additionally, fibre may bind with or dilute cancer causing agents in some foods and help push them out of the body rather than allow them to be absorbed into the intestines.
WHAT IS FIBRE?
Fibre is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or break down. Increasing fibre in the diet can be an important factor in improving your overall wellbeing.
For example, bran has been found to reduce blood sugar and to lower cholesterol. Bran is also effective in a weight control program.
Fibrous foods give you a sense of fullness because of the bulkiness of fibre. Fibre rich foods require more chewing. So eating takes longer and you feel satisfied sooner. Fibre has almost no calories because your intestinal system does not digest it.
WHAT FOODS CONTAIN FIBRE?
Foods vary greatly in the amount of fibre they provide. Milk and its products, fats, meats, poultry, fish and eggs contain NO Fibre at ALL. The richest source of fibre is whole grains. But nearly all the grains that we eat today are highly processed, and break down quickly in our systems to sugar, which then gets carried away by insulin to be stored for future use in our fat cells. And too many of us have too much stored!
Your best sources of fibre are nutty whole grains: brown and wild rice, stone cut oatmeal and breads with the FIRST ingredient being whole wheat flour, along with raw fruits and vegetables. White rice, potatoes and white breads are low in fibre, and quickly convert to sugars when eaten.
HOW MUCH FIBRE DO I NEED EACH DAY?
Aim for 25 to 35 grams of fibre daily, HOWEVER work up to it as your system tolerates it. If you are currently consuming little or no fibre in your diet, make the change gradually. Don’t shock your intestinal tract.
Introducing large amounts of fibre too abruptly may result in cramping, increased gas, or even diarrhoea. If any of these occur, cut back on the portions of fibre you are eating, and then gradually increase the amount until you can tolerate 35 grams per day, which will provide you with you fibre requirement.
ISN’T IT HARD TO EAT 35 GRAMS OF FIBRE A DAY?
Not really. You don’t have to eat it all at one sitting. There are numerous ways to get the fibre you need. For example, sprinkle bran on your other foods, like yoghurt or custard. Add a spoonful to a bowl of cereal; add it with berries as a topping on ice cream or custard. Cook with recipes that use bran or whole grain flours. Substitute half whole wheat flour for the white flour in your recipes.
Try using bran instead of breading on chicken and fish, use bran in meatballs. Remember fresh and frozen berries are a rich source of fibre, and delicious, too!
WHAT ELSE CAN I DO?
Exercise -a daily walk or run helps to promote bowel regularity.
DO NOT overcook your vegetables; steaming and stir frying are excellent in preventing the breakdown of beneficial fibre.
Choose healthy snacks. Try eating an apple instead of drinking apple juice.
The juice provides NO Fibre, while an apple can supply 3.5 grams of dietary fibre.
High Fibre snacks include popcorn (NO BUTTER), fruits and raw vegetables. It will also help you cut calories.
LIST OF HIGH FIBRE FOODS
Food Serving size Grams of Fibre
Rye Wafers 3 - 23.0
Brussels sprouts 1/2cup 23.0
Honeydew melon 1 Wedge 13.0
Kidney beans 1/2cup 9.3
Baked beans 1/2cup 8.8
100% Bran Cereal 1/2cup 8.4
Peas 1/4cup 8.4
Apricots, dried 1/4cup 7.8
Prunes 1/2cup 7.8
Spinach 1/2cup 5.7
Raspberries 1/2cup 4.6
Fresh Pear 1 small 2.6
What if I just don’t like these suggested fibre foods?
Is there another source of Fibre?
With the statistics surrounding colon cancer it is apparent that many do not make these foods a priority – yet there is another solution to seek!
ANOTHER SOURCE RICH IN FIBRE IS...
Our Herbalife Active Fibre Complex (Apple flavour)
This provides you with a good source of soluble and insoluble Dietary Fibre which contributes to regular laxation.
Each Serving provides 5 grams of Fibre. And can be mixed in water or even in your Herbalife Shake. (Take 1 serving daily)
We are on the same programme however; I am not losing weight as fast as the others?
What is so important to realise is that NOT all calories are the same. Each gram of food consumed is not the same in how your body responds. What we need to do is use foods for more benefit in losing weight. That is where Fibre comes in!
Fibre binds with fats of which contain calories then carries them through the colon and keeps them from being absorbed. Each gram of fibre can eliminate 7 calories approximately. So the average person, who eats only 12 grams of fibre in a day, only eliminates around 84 calories each day.
Health standards recommend eating a minimum of 35 grams of fibre each day, which when you do the calculation multiplied by 7 calories you are therefore eliminating around 245 calories.
If you increase your fibre to 45 grams a day you will remove 315 calories.
WOW! So, if you eat a 1200 calorie diet, you can remove almost a quarter of those calories simply by adding in food that is high in fibre at each meal. You can also supplement the fibre into your meals with powders and tablets.
If you follow recommended guidelines which recommend eating three healthy meals each day and three healthy snacks, staying within the calorie guidelines, you will notice extremely exciting results! Your metabolism will go UP, and you will start to drop the stored calories, which we all know as fat.
For a female who weighs 72 kilos -the target should be 1200 calories eating 45 grams of Fibre and eliminating 315 calories.
So here’s an easy way to incorporate that fibre!
For Breakfast and Lunch
250 calories > 6 grams of fibre > 27 grams of protein
Herbalife Healthy Shake:
240 ml soy milk (8g protein)
2 heaped TBS Formula 1 Protein Powder (9g protein)
2 heaped DSP Personalised Protein Powder (10 g protein)
½ cup raspberries (4-6g fibre)
Choose 3 snacks each day
Herbalife Protein Bar – 132 calories – 9g protein
½ cup (berries) i.e. blueberries, boysenberries, strawberries (2-4g fibre)
Large Orange 86 calories – 4.4g (fibre)
1 medium Pear – 100 calories -5.5g (fibre)
Sliced Apple dipped in 1 TBS Peanut Butter -170 calories – 4g (fibre)
Dinner
Meat, Vegetables and Rice (Brown) or Whole Wheat Pasta
Note: Remember that FIBRE only comes from plant sources, not meat of any type or eggs!
HIGH FIBRE DIET
Increase your fluid intake. Drink WATER. Since dietary fibre is similar to a sponge, it absorbs water. Water is helpful in pushing the fibre along its course.
Dietary fibre can help your colon and is an important part of the management of diverticulitis and irritable bowel syndrome. It speeds the progress of food passing through your digestive tract and promotes regular bowel movements. The increased ease of stool passage keeps the intestinal muscles in good shape and prevents the sluggishness that leaves stool sitting in the colon for long periods of time.
This may help to prevent diseases of the bowel, including the formation of polyps, which, when left unattended, may lead to bowel cancer. Additionally, fibre may bind with or dilute cancer causing agents in some foods and help push them out of the body rather than allow them to be absorbed into the intestines.
WHAT IS FIBRE?
Fibre is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or break down. Increasing fibre in the diet can be an important factor in improving your overall wellbeing.
For example, bran has been found to reduce blood sugar and to lower cholesterol. Bran is also effective in a weight control program.
Fibrous foods give you a sense of fullness because of the bulkiness of fibre. Fibre rich foods require more chewing. So eating takes longer and you feel satisfied sooner. Fibre has almost no calories because your intestinal system does not digest it.
WHAT FOODS CONTAIN FIBRE?
Foods vary greatly in the amount of fibre they provide. Milk and its products, fats, meats, poultry, fish and eggs contain NO Fibre at ALL. The richest source of fibre is whole grains. But nearly all the grains that we eat today are highly processed, and break down quickly in our systems to sugar, which then gets carried away by insulin to be stored for future use in our fat cells. And too many of us have too much stored!
Your best sources of fibre are nutty whole grains: brown and wild rice, stone cut oatmeal and breads with the FIRST ingredient being whole wheat flour, along with raw fruits and vegetables. White rice, potatoes and white breads are low in fibre, and quickly convert to sugars when eaten.
HOW MUCH FIBRE DO I NEED EACH DAY?
Aim for 25 to 35 grams of fibre daily, HOWEVER work up to it as your system tolerates it. If you are currently consuming little or no fibre in your diet, make the change gradually. Don’t shock your intestinal tract.
Introducing large amounts of fibre too abruptly may result in cramping, increased gas, or even diarrhoea. If any of these occur, cut back on the portions of fibre you are eating, and then gradually increase the amount until you can tolerate 35 grams per day, which will provide you with you fibre requirement.
ISN’T IT HARD TO EAT 35 GRAMS OF FIBRE A DAY?
Not really. You don’t have to eat it all at one sitting. There are numerous ways to get the fibre you need. For example, sprinkle bran on your other foods, like yoghurt or custard. Add a spoonful to a bowl of cereal; add it with berries as a topping on ice cream or custard. Cook with recipes that use bran or whole grain flours. Substitute half whole wheat flour for the white flour in your recipes.
Try using bran instead of breading on chicken and fish, use bran in meatballs. Remember fresh and frozen berries are a rich source of fibre, and delicious, too!
WHAT ELSE CAN I DO?
Exercise -a daily walk or run helps to promote bowel regularity.
DO NOT overcook your vegetables; steaming and stir frying are excellent in preventing the breakdown of beneficial fibre.
Choose healthy snacks. Try eating an apple instead of drinking apple juice.
The juice provides NO Fibre, while an apple can supply 3.5 grams of dietary fibre.
High Fibre snacks include popcorn (NO BUTTER), fruits and raw vegetables. It will also help you cut calories.
LIST OF HIGH FIBRE FOODS
Food Serving size Grams of Fibre
Rye Wafers 3 - 23.0
Brussels sprouts 1/2cup 23.0
Honeydew melon 1 Wedge 13.0
Kidney beans 1/2cup 9.3
Baked beans 1/2cup 8.8
100% Bran Cereal 1/2cup 8.4
Peas 1/4cup 8.4
Apricots, dried 1/4cup 7.8
Prunes 1/2cup 7.8
Spinach 1/2cup 5.7
Raspberries 1/2cup 4.6
Fresh Pear 1 small 2.6
What if I just don’t like these suggested fibre foods?
Is there another source of Fibre?
With the statistics surrounding colon cancer it is apparent that many do not make these foods a priority – yet there is another solution to seek!
ANOTHER SOURCE RICH IN FIBRE IS...
Our Herbalife Active Fibre Complex (Apple flavour)
This provides you with a good source of soluble and insoluble Dietary Fibre which contributes to regular laxation.
Each Serving provides 5 grams of Fibre. And can be mixed in water or even in your Herbalife Shake. (Take 1 serving daily)
HERBALIFE NUTRITIONAL OPTIONS
