Eat more, weigh less, live longer

Eat more, weigh less, live longer

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

High-fiber meals


 ½ cup chia pudding topped with 2 tbsp pomegranate seeds and 1 tbsp pistachios.
181 kcal & 10g fiber
Chickpea sweet potato breakfast hash – dip in hummus for extra fiber!
391 kcal & 14.4g fiber
1 ½ cup curry broccoli soup with 4 Ella’s Flats seed crackers
450 kcal & 8g fiber
1 slice avocado toast on Florasophy fiber bread with ½ avocado, salt, and pepper
                                                  276 kcal & 14.5g fiber                                                                                                                                                                             
Asian Salad
283 kcal & 7g fiber
1 ½ cup vegetarian chili drizzled topped with ½ avocado, jalapeño slices and optional sour cream
491 kcal & 15g fiber
1 tbsp. Florasophy fiber
                                                38 kcal & 4g soluble fiber                                                                                                    
Expert tip:  When eating rich or high-fat foods, take 2-3 tsp Florasophy before your meal to help you get fuller faster and to bind (and eliminate) some of the fat from your meal!