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Tuesday, March 23, 2010

Weigh in: Week 22 and The Fiber Connection

I am so excited that this week I have surpassed my original goal! I lost 1.5 lbs, for a total of 40.5 lbs. I have recently adjusted that goal for another 7 or so pounds, but still this feels like I have really accomplished something. I remember telling a friend in early November that I was going to lose 40 lbs and she sweetly said "They'll be nothing left of you". Well, there is plenty left of me, but I feel like I am really on the right track to my ideal weight.

I was trying to think of a way to celebrate, but it seems most rewards and celebrations center around food! For Christmas all I wanted was tickets to see John Mayer, and the concert is this weekend. So perfect timing for a real date night out with my (recently returned from afar) Husband.

Much like I felt enlightened 4 months ago about changing my diet to Low Sugar/Carb, I feel inspired right now by adding High Fiber to the equation. Jorge Cruise talks about fiber and says we should get at least 25grams of it per day on the Belly Fat Cure, but he leaves us wanting on how to actually do it. I track my fiber intake along with my Sugar/Carbs in my S/C Value Tracker and try to really pay attention to it. On a really good day I can get the 25grams. But with a few changes and just a few great products I was able to drastically change that and get in more then 40grams. This is real food mind you, not supplements. However just like with taking Fiber supplements you must significantly increase your water intake with a higher Fiber diet. I woke up a few days into this changed diet really dehydrated and completely parched.

I read that the average Amercian gets 15 grams of fiber a day, but I have to say, I seriously doubt that! I bet I was lucky to get 5-10 in before I started the Belly Fat Cure. The ADA states that we should have between 20-35grams of fiber and children should consume their age in fiber. For example, a 9 year old should have 9 grams of fiber.

Some high fiber foods are also a little high in Sugar/Carbs for BFC. I recommend adjusting the serving size to have a little less and keep it under 5/2 per meal. Here are the foods I have added to my diet the last two weeks that I think have made a difference.
I hope you also read my article for CarbSmart this week HERE, where I talk about the different types of fiber and how it changed my week. They are so awesome and have offered my readers 10% off orders $25 and up so you could try the GG Scandinavian Crispbreads too (you can use the discount on anything they sell actually!). Enter in promo code 'AMBER' at checkout at CarbSmart which is good thru 3/31.

I really want to thank my readers and your wonderful comments! I read them all, I read your tweets and your blogs too. I feel accountable to you all and this blog, not just to myself and that really helps. So, thank you!



26 comments:

  1. wow, 'weigh'to go Amber! You are doing so great-you surpassed your first goal of 40 lbs!! Awesome! I also am a big believer in the fibre. I have been having over 40 grams for the past week(47 so far today!!) and it is doing wonders for my digestive system(and hopefully weight loss!!). I didn't realize lima beans or avocados were that high in fibre-I love them both, and eat them often! That is one area that I wish the book included-along with the s/c counts at the back of the book, I wish he would have included the fibre-so we have an idea anyways of their fibre content. Have you tried Edamame? I buy it frozen, its like lima beans, 1/2 cup has 9gms fibre, 3 carbs, 2 sugars. Thanks again for all your helpful ideas and tips-I appreciate them and I know others do too!!

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  2. Can I ask why you eat your cereals dry? Does eating them with unsweetened almond milk reduce their fiber's effectiveness or...?

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  3. Can I ask why you eat your cereals dry? Does eating them with unsweetened almond milk reduce their fiber's effectiveness or...?

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  4. That is fantastic. I am so happy for you. I really am trying to get more fiber in. It is a great problem for me. Looking forward to this weeks blog. For two weeks I have remained the same. Fiber here I come.

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  5. Awesome job Amber! You are a great example of what this lifestyle can do for all of us and what we can look forward to. I love reading your blog. It really helps me stay motivated and see what realistic weight loss on this program looks like vs. the "I lost 13 lbs in 2 days" people.

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  6. Great Amber...First of all I have to say that your weight loss chart is an inspiration to me. It helps me stay focused on the fact that I don't need to loose 4 lbs a week to be on track...Thank you for your blog and I hope you don't give it up anytime soon.

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  7. HI Amber, Thanks for all your valuable information. I really appreciate the food tracker too. It has really helped me try to get to the 6 servings of carbs that we are supposed to have. I don't think I was having enough.

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  8. Amber, I just want to say congratulations and thank you. Before I found your blog I was struggling with the book, all the new to me products, and how to make the program work for me. Your product reviews, your honesty about being skeptical about the brands he chooses, your tracker, your pictures and your weight loss list over the weeks--Amazing work. I don't know how to thank you for sharing it with us. I feel like I finally found my virtual big sister in all this BFC stuff. You are an inspiration. Please keep it up. You are very much appreciated!

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  9. Congratulations on reaching your weight goal!!! I agree with you on the fiber. Prior to starting the BFC program, I monitored my fiber and ate complex carbs high in fiber but was eating way to many carbs and sugar!!! I now pick carbs that are most beneficial and stay within the S/C value. Thanks to your tracker this is very easy to do!! I am in week 6 on BFC. The first 2 weeks were on my own and then joined Jorge's menus only plan. My first 2 weeks (on my own) I lost 10 lbs and 2 inches (yeah!!) Since starting the menus only 4 weeks ago I have only lost 1 lb and 1 inch....disappointed but certainly not giving up! I feel GREAT and you have been my inspiration!! I only have a glass of wine occasionaly as I feel it certainly effects my weight loss. I always stay within the S/C value of 5/2 for each meal and 15/6 for the day. With weather being better I WILL walk at least 5 times a week and hope to see loss again of lbs and inches!!

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  10. Congratulations Amber! That is so awesome. I can't agree with the others enough how great your blog is to me. I try to check in everyday to see if there is anything new. You are great about posting often which keeps me coming back (one of the many reasons for coming back). I have been stuggling more lately and need to get back on track. I am wondering if I should be counting all the fiber supplements I am trying to get in? Chia Seeds, Flex Meal, Fiber Con. Really want to try the GG Scandinavian Crispbreads also. Maybe these are taking me over the 6 servings of carbs with the food I eat. Could this be causing the plateau?

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  11. Whoohoo!! Congratulations Amber!! I've been using your Tracker (thank you!!!) and have noticed I'm only gettting about 15 g of fiber a day. And that's increasing it with chia seeds, and higher fiber foods... including the yummy LaTortilla Factory tortillas. I'm going to have to get some of those Crispbreads and definitely will start eating more avacados... love them!

    Thanks so much for your blog!!

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  12. Hey Jacqui....I personally include EVERYTHING in my tracker, that includes supplements, psyllium husks, chia seeds etc. and everything under 5 carbs also. Amber, interested in what your comment will be to Jacqui and me.

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  13. Clara, Deep down my brain is telling me - TRACK - TRACK ! So if that is the case, can they be added to the other carb grams that are in the middle of the range. Ex. 21-40 and I get 24 so I should be able to add all supplements in that range and still be ok throughout the day even though I might not be intaking them at the same time I ate something that was 24 grams for the meal??

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  14. Avacados - can anyone give me ideas what to do with these. Never buy them. Had guacomole in Cancun last year for the first time. For some reason I was afraid to try it before then.

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  15. On an unrelated question, why do I have to type a word verification everytime I want to comment using Google. I have a username and password. Does everyone get this when trying to post a comment?

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  16. Ditto,ditto,ditto to all of the above comments!
    Net carb discussion was extremely helpful and greatly appreciated.

    Your daily blogs are what I now read every morning even before my email. Your determination, humor and keeping those of us that follow your success story grounded so as to make our personal goals a true reality.

    Thanks for all you do and please keep researching for products that do not cause us to gag or hold our noses.........Sally

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  17. This blog has definetely saved my life, so thank you Amber and congradulations, what an accomplishment!!
    Jacqui, i mix avocado with a little salsa & s/p, great on Wasa crackers and I'm sure the Crispbreads, have to try them.
    I think fiber is the issue with me too, I just don't feel "cleaned out" (false belly fat) like Jorge said we would.

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  18. Krista - I eat the cereal dry so I wont go over 5/2 per meal. Plus I really like it dry now. The high fiber cereals I eat are right at the top end of 2 servings, add in my benefiber I have in my morning coffee and Id go over if I added anything else. If that is unappealing, just adjust your serving size a bit and you'll be fine!

    Jacqui & Clara - I count everything, including any supplements. I choose my supplements very carefully too and now take them where I can add them in with meals that don't put me over. I remember when I first bought probiotics. I was driving home and read the bottle at a read light to see it was 3 sugars per tablet that I was supposed to take 3xs a day. I drove back to the store and returned it, completely appalled that this TOO had sugar in it.

    I slice avocados and put on sandwiches and crackers. I also chunk them up for salads. Guacamole is wonderful too!

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  19. Thank you all for your kind comments! So glad we are all in this together!

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  20. Congratulations!!! You are an inspiration to all of us!!! Mary

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  21. Lisa and Amber - Thanks for the avocado tips. Amber, I will try to play around with my fiber supplements to include throughout the day. I was trying to get most in in the morning. Ex. today I had 2 Tbls. of chia seeds soaked in water (gel) with my scrambled eggs for my egg mcmuffin. I also mixed tsp. of benefiber (3 grams of fiber) in water with a few drops of grape liquid stevia and had 2 of my probiotic pills with that. Am I correct in figuring that the 2 Tbls. of chia seeds is 11 grams of fiber! My multigrain light muffin was 8 grams of fiber.

    Breakfast Totals - 1.5 G Sugar / 44 G Carbs(Can I count 4 of these from benefiber as a snack and then not count it to make 2 carb servings = 40) and 22 g Fiber

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  22. can someone please share the best benefiber product to use for the bfc diet. thank you so much~

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  23. Steph - I use Benefiber, the regular one with 4 carbs and 3g soluble fiber. I even splurged for the giant Costco bottle of it. They are all pretty much the day same if made with Wheat Dextrin. Benefiber With Calcium is 6g carbs for the same amount of fiber, but I swear it doesnt work as well. I sometimes get the Target brand of Wheat Dextrin too. I didn't like the Metamusil stuff, way too thick for me!

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  24. Amber...when you increased your fiber intake you said you woke up parched and completely dehydrated, what were your symptoms, were you just completely tired and wanted to go back to bed, i experienced that last week if that's the way you felt. I did go back to bed because i was just sooo tired! I just want to be sure this is a symptom of dehydration so i make sure i drink plenty of water. Thanks...Lisa

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  25. Hi Lisa - Being dehydrated does make me tired too. Make sure to get lots of water with a high fiber diet!! But I am not a Dr and would not want to give you medical advice at all. So make sure to ask your Dr if something doesn't feel right!!

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  26. Here's a great use for avocados! Wheat bread, mayo, sliced avocado, grated onion, salt and pepper. Grill with a little butter or Pam. Yum! I used to feel guilty eating this! Love the BFC!

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