Do Not Forget Your Fiber

Fibers are those indigestible complex carbohydrates that form plant cell walls. Although fiber does not supply energy, there are several benefits associated with its consumption. Fiber promotes efficient intestinal function while aiding the regulation and absorption of sugar in the bloodstream.

Fiber is great for weight loss because it helps you feel "full". When you eat fiber rich foods, you are more likely to feel full, thus consume fewer calories. If you compete in a sport with specific weight classes (boxing, wrestling, etc.), fiber will help you lose and/or maintain your competition weight.

It is recommended that you consume around 40 or 50 grams of fiber each day. If fiber is new to you, increase your intake gradually. If you start eating loads of fiber, you may end up spending more time on the toilet than in the gym. Although squats are the king of all exercises, squatting down to the toilet seat does not count!

There are two types of fiber, insoluble and soluble. Insoluble fiber absorbs in water, while soluble fiber dissolves in water. Both are important. Food sources include:

Insoluble = artichokes, broccoli, nuts, wheat bran, whole grains Soluble = apples, carrots, cauliflower, citrus fruit, corn, oat bran, oat meal

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