For anyone that has ever been on a diet, we all know that food restriction only lasts so long. Research has shown that willpower is extremely complex and we are hardwired for pleasure and satiety. So, how can we have both but maintain a healthy metabolism and body composition?
We NEED food to generate energy, but we also need enough food to acquire all of the vitamins, minerals and other phytonutrients that our bodies need to function optimally. Eating more and weighing less is actually quite simple!
To hack hunger and master metabolism, the key is to fill your plate with high fiber foods and then add deep, delicious flavors. This allows you to eat plenty and sustain a feeling a fullness while enjoying every bite. This style of eating is not just linked to healthy body weight, it’s linked to longer health span! Fiber helps you feel full, balances blood sugar, feeds the microbiome, keeps digestion moving, and even serves as a natural detoxification tool.
Fiber is only available in plants so if you’re hitting your fiber goals, you’re also getting plenty of plants which means more antioxidants and phyto-chemicals linked to healthier tissues and better biochemical function!
If you like numbers, you’re aiming for 40 total grams of fiber a day with about 20 grams from soluble fiber and 20 grams from insoluble fiber. Here’s your roadmap.
Aim for at least 6 of the following everyday:
- 2 tbsp flax and/or chia seeds
- 1 ½ cups beans and/or lentils
- 2 cups leafy greens
- 1 cup cruciferous veggies like Brussels, broccoli, or cauliflower
- 1 cup colorful veggies
- 1 cup “sweet” veggies like carrots or sweet potato
- ½ cup berries or pomegranate seeds
- ½ avocado