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Breakthrough Fitness

The Missing Link In Your Quest For Fat Loss

During his first meeting with a new team, legendary basketball coach, John Wooden would have all the players take off their socks and shoes. He would then make the team put their socks back on meticulously making sure that every wrinkle was out of the sock. He knew basketball was a game of quick movement and direction change. This was hard on the feet. A wrinkled sock can cause blisters. Blisters can lead to loss of playing time which could hurt the teams winning chances. Everything matters.

Fiber is the wrinkled sock in the game of fat loss. It’s a small detail that can have a big impact on your chance of winning.

Fiber itself does not burn fat, but it can help tremendously in our efforts to lose fat.

What is fiber

  • Fiber is nothing more than a carbohydrate that the body can not digest.
  • There are two types: Insoluble fiber and soluble fiber.

Insoluble Fiber

  • Does not dissolve in water.
  • Helps move food through the digestive system.
  • Promotes regularity and helps prevent constipation.
Foods high in insoluble fiber
  • Celery, root vegetables, dark green leafy vegetables, fruit and vegetable skins, seeds and nuts.

Soluble Fiber

  • Dissolves in water.
  • Soluble fiber lowers blood sugar levels as well as lowering cholesterol levels.
Foods high in soluble fiber
  • Oats, dried beans, peas, nuts, oranges, bananas, blueberries, apples, carrots, tomatoes and artichokes.

How fiber can help with fat loss

Complex carbs – whole grains, vegetables, fruits, legumes tend to keep us full longer. They also travel with passengers:
  • Fiber
  • Micronutrients (vitamins and minerals)
  • Water
  • Phytonutrients (nutrients found in plant food sources)
  • and usually a little healthy protein and fat.

These passengers help keep our blood sugar and insulin stable, releasing energy gradually.

Simple, refined and highly processed carbs tend to digest very quickly, but leave us unsatisfied. Their passengers are:
  • High amounts of sodium
  • Industrial chemicals such as:
    • flavorings
    • trans fats
    • preservatives

These passengers stimulate our appetite and leave us wanting more. They also cause fluctuations in our blood and insulin levels, which in turn affects our energy levels.

Eat more complex carbs and less refined, processed carbs!

Strive for 25

  • Try to eat 25-50 grams per day.

Foods high in fiber

  • Raspberries – 8g per cup
  • Blackberries – 7g per cup
  • Avocado – 6g per 1/2
  • Pears – 5g medium fruit
  • Peas – 8g per cup
  • Broccoli – 5g per cup
  • Sweet potato w/skin – 6g medium potato
  • Black beans – 8g 1/2 cup
  • Lentils – 8g 1/2 cup
  • Oatmeal – 4g per cup
  • Quinoa – 5g per cup
  • Brown rice – 4g per cup

Do you think you would lose fat if:

  • Your diet consisted of the above foods paired with good protein and fats?
  • You controlled portions, so your daily calories match the amount of calories you need per day?
  • You lifted weights and did circuit training a few days a week?
  • You did low intensity movement a couple days a week?
  • You eased off the wine, beer and alcohol?
  • You ate mindfully?
  • You did all of these bullet points 80-85% of the time?

The answer is Yes! Definitely Yes!

**Important Tips**

  • Fiber absorbs water, so you want to make sure you are drinking adequate amounts of water each day.
  • Try to get most of your fiber from vegetables, fruits and legumes.
  • The rest should come from whole grains – oatmeal, rice, quinoa.

Don’t rely on packaged food sources for your fiber – Fiber One Bars, Belvita….  The majority of these foods are disguised as healthy, but do not have your best interests in mind.

Keep Moving,

Coach Dom