Description
Contents
Introduction:
The Fiber35 Diet — Nature's Weight Loss Secret ........................... 1
Chapter 1:
The Miracle Ingredient ..................................................................... 5
- The Eight Reasons Fiber is a Miracle, 6
- My Journey to the Fiber35 Diet, 7
- The Secret to a Lifetime of Ideal Weight, 8
Chapter 2:
Fiber — The Amazing Weight Loss Solution .................................. 13
- Weight Loss Math, 14
- The Curb Appeal of Fiber, 15
- The Fiber Flush Effect, 18
- Blood Chemistry Stability, 22
Chapter 3:
What is Fiber? .............................................................................. 25
- Fiber Types and Sources, 26
- The History of High-Fiber Foods, 29
- How Much Fiber Do We Need?, 32
Chapter 4:
The Phases of the Fiber35 Diet Plan .............................................. 35
- The Fiber35 Diet Weight Loss Goal Formula, 36
- The Fiber35 Diet Phases, 36
- Putting the Fiber35 Diet Plan to Work for You, 38
- What Are Calories?, 41
- Calculating Your Caloric Requirements, 42
Chapter 5:
The Fiber35 Diet Optimum Nutrition Food Choices ........................ 49
- Protein + Fiber + Carbs + Fiber, 50
- Sample Daily Fiber Intake Options, 71
Chapter 6:
Getting Started with the Fiber35 Diet .............................................. 77
- Your Personal Mission Statement, 78
- Putting Together Your High-Fiber Meal Plan, 78
- Incorporating Metabolic Boosters, 88
- Incorporating Supplements, 90
- How to Avoid Problems When You Are Increasing Fiber, 90
- Tips on Eating Out, 91
Chapter 7:
The Fiber35 Diet Metabolic Boosters ............................................. 93
- The Seven Components, 93
- Getting to Know Your Metabolism Boosters, 96
Chapter 8:
The Fiber35 Diet Strength and Cardio Training Program .................. 111
- Before You Begin, 112
- Resistance Bands, 113
- The Workout, 116
- Upper Body Program, 118
- Lower Body Program, 122
- Don't Forget Your Cardio!, 125
Chapter 9:
The Fiber35 Diet Detoxification Factor ......................................... 127
- What Are Toxin?, 127
- Toxins and Obesity, 130
- What Can You Do about Toxins?, 132
- Seven Channels of Detoxification, 135
- Jump-Start Your Weight Loss with a Cleanse, 136
Chapter 10:
Supplements to Support Vibrant Health ......................................... 141
- Health Maintenance Supplements, 142
- "As Needed" Supplements, 144
- Fiber Supplements, 145
- Bars and Shakes, 147
Chapter 11:
Fiber and Disease Prevention ....................................................... 149
- Fiber and Digestive Diseases, 150
- Fiber and Cardiovascular Disease, 153
- Fiber and the Fight against Diabetes, 158
- Fiber and Cancer Prevention, 161
- Fiber and Brain Health, 164
- Fiber and Bone Health, 164
- The Strength of Fiber, 165
Chapter 12:
The Power of Phytonutrients ...................................................... 167
- Terpenes, Phenolics, Thioles, 168
- Cancer Protection, 170
- Heart Protection, 171
- Phytoestrogens and Cancer, 171
- Let Food Be Your Medicine, 172
Chapter 13:
Hormones, Stress, and Weight Gain ........................................... 175
- Cortisol and Stress, 176
- The Fiber35 Diet Stress Formula, 178
- Insulin, 182
- Thyroid T3 and T4 Hormones, 184
- Leptin, 185
- Estrogen, 186
Chapter 14:
The Fiber35 Diet Recipes ........................................................ 189
- Breakfast Recipes, 190
- Shake Recipes, 196
- Salad Recipes, 199
- Soup and Stew Recipes, 205
- Meal Recipes, 213
- Poultry Recipes, 218
- Fish Recipes, 230
- Vegetable Recipes, 234
- Dessert Recipes, 239
- Snack Ideas, 242
- Drink Ideas to Get the Water You Need Daily, 247
Chapter 15:
Bringing Your Resources Together ............................................ 249
- The Shopping List, 249
- Picking Your Market, 254
- Sample Weekly Menus, 257
Acknowledgments .................................................................... 265
Appendix A: Personal Mission Statement .................................. 267
Appendix B: Daily Journal ......................................................... 269
Appendix C: Resource Directory ............................................... 271
Notes ........................................................................................ 275
General Index ............................................................................ 287
Recipe Index ............................................................................. 301
Twenty years ago, author Brenda Watson was overweight, chronically tired and battling constant health problems. Today she inspires hundreds of thousands of people just like you with her story of personal transformation. By starting the Fiber35 Diet, you are taking the fast step on your own journey.
Published By: Free Press, A Division of Simon & Schuster, Inc.
ISBN-13: 978-1-4165-4718-1
