Best Fiber Foods
Fibers- are polysaccharides that can’t be broken down by the enzymes in your digestive system. So you don’t receive calories from them.
Having fiber with your carbs is essential as the amount of carbs for your daily intake is for “net” carbs. So for examples if you ate oatmeal and the serving says 25 carbs, and 5 grams of fiber, then the “net” carbs is 20 carbs. So this is vital for figuring your formula for eating the right amounts of grams of carbs as the “net” carbs are the important factor.
Requirements- most people don’t get enough fiber, as the average American gets 15 grams daily. And fiber is vital for not only health, but for burning calories.
Below is the Recommended Grams of Fiber Per Day
18-50 Years of age
35 or more
25 or more
50 an Over
The best fiber foods are; nuts (almonds are best), beans, oatmeal, bran, fruits, and potatoes.
Benefits- studies have shown that fiber may possibly lower cholesterol, blood pressure, and reduce the risk of some cancers.
There is a lot of myth with fat in that many diets believe you need to eat foods with low fat. It is true that too much saturated fats is not healthy. However, your body needs to have a decent amount of unsaturated and polyunsaturated fats, as it plays a vital role in your overall health.
1. It helps with your body providing natural hormone production.
2. It helps with absorption of vitamins, especially vitamin D and Vitamin E.
3. It also is a good energy source.
Fats do have more calories than either protein or carbs. 1 gram of fat equals 9 calories.
Most fats are mixtures of different types. For example Olive oil is 14% Saturated, 77% Monounsaturated, and 9% Polyunsaturated. So it is considered a monounsaturated fat. It is that way with many fats such as Canola oil, Butter
The recommended amount of healthy fat is about 15%-20% of your calories.
So from the previous example earlier in this report...
The 1,842 calorie intake:
Protein: 162 grams x 4 calories = 648 calories
Carbs: 150 grams x 4 calories = 600 calories
Fats: 66 grams x 9 calories = 630 calories
Total: 1,842 calories
Here are some good quality sources of fats:
• Coconut oil
• Olive oil
• Egg yolks
You want to make sure you are using more unsaturated fats and not saturated fats. Recommended fats are around 65-70 fats per day for this healthy food formula.
With my program, you can eat your favorite foods and enjoy a bowl of ice cream or a slice of pizza once a week. This will be your cheat day. Not only will that be satisfying, but will actually help you lose weight faster. The reason being is that your body adapts to your weight and will slow down your metabolism to compensate. So by shocking the body’s metabolism once a week it can actually help you burn more calories the other 6 days of the week.
Step 4: Supplements
It is recommended to take health supplements in addition to your healthy eating, especially if you are over 40 years of age.
First on the list is Magnesium, an important mineral.
Did you know that many people, especially men over 40 are short on Magnesium?
Many people do not get enough magnesium in their diet, thus magnesium supplements are needed, as magnesium is necessary for proper growth and maintenance of bones. It also provides functions for nerves, muscles, energy, and endurance. Magnesium is heart healthy, helps promote deep sleep
Calcium is also vital as men age their natural testosterone converts to estrogen. Too high of estrogen is a problem as it creates that bloated soft body. For men over 50 this is important to make sure your bones are strong as calcium should be part of your daily supplements.
Zinc is important as it helps the immune system, if you ever get a cold, the zinc seems to help shorten the span of colds.
Tumeric Curcumin - Immune Support
Curcumin plays a vital role in protecting your body against painful and dangerous inflammation, supports your Immune system and has been studied for it’s AntiViral Properties. By utilizing a unique curcumin extract and binding this ingredient to a high quality absorption agent, Curcumin 2000 is able to introduce the bioavailabilty equivalent of 42,000mg of any other curcumin supplement on the market.
Here is my recommended Curcumin for immune support.
Another key supplement that you need is for joint health. Joint Health is especially important especially if you are over 40. Glucosamine and Chondroitin are the best joint care ingredients and Joint Advance is my recommended choice.