How do you get 35 grams of fiber daily without going over 2000 calories?
#moderndiet
Specifically broccoli, carrot, chard, beets
If you have potatoes don't peel them
Also fruits especially raspberries and mango
Breakfast smoothie of whole rolled oats, frozen raspberries and oat milk is easy to get down especially if you soak the rolled oats in the oat milk overnight first.
I add cottage cheese for protein and three ice cubes for water, happy days.
Salad in particular is pretty much just fiber and no calories (because we humans can't digest it like herbivores).
Obviously, you also shouldn't have sugary salad dressing then.
These are from a food diary app FatSecret (easy, powerful, limited nagging to upgrade to premium). High protein, high fiber, low carb, low calorie.
I’m cheating with the psyllium husk capsules but they really don’t add that much to overall fiber intake and not included here is the 2-3 servings of greens-heavy salad I eat daily because salad doesn’t add to macros significantly but does provide lots and lots of fiber.
You could easily swap some proteins for high-quality carbs and still get ample fiber while staying under 2000 calories AND achieving satiety (critical). I’m maintaining a 1kcal/day deficit (through exercise) and not suffering (much).
Tl;dr: eat more veg
Hope that helps.
Psyllium husk, like in Metamucil and fiber capsules, usually clocks in about 5 calories per gram of fiber. For 35g thats about 175 Calories. You can usually get it loose so you can mix into food but blending 35 grams over the course of the day, you may be better just taking a bunch of capsule throughout the day with alot of water.
Also be aware you should get soluble and insoluble fiber. If you only take psyllium husk you will not be getting insoluble fiber.
That's also what I use. So far it's been pretty good. The only thing is that if you don't use a capsule and don't blend it into food, it's gonna tase disgusting.
But also yes. You should eat more fruits and veggies.
I throw a tsp into a smoothie, along with a tsp of powdered up oats. Let rest in the fridge for a quarter of an hour, now it's a pudding
Chia seeds. Cheap and, to me, delicious. Pop them in a smoothie, in your juice, in yogurt, in a salad, whatever.
They come with 3 settings achieved via hydration in increments of 5 minutes. I’m a fan of 0-5 minutes, personally.
0: crunchy
5: chewy
10: thickening agent
If you're already teetering on the limit of your set daily calorie intake, you can just mix in actual fiber into your meals like psyllium husk.