The Fiber35 Diet will show you how to lose weight and improve your health by taking advantage of the extraordinary health benefits of fiber.

In recent decades, a change has taken place in America. In contrast to the fiber-rich fruits, vegetables, legumes, and whole grains once prevalent in our diet, we now consume an overwhelming number and amount of processed foods filled with refined sugars and harmful trans fats. As a result, we have almost completely stripped our diet of what is quite possibly the most beneficial nutrient on the planet.

In addition to helping prevent many of the major diseases of our time — including diabetes, heart disease, and cancer — fiber helps to increase satiety, reduce hunger, and actually decrease caloric intake. The Fiber35 Diet will show you how getting 35 grams of fiber every day is the key to losing weight and staying healthy for life. Unlike many of the low-carbohydrate, high-protein diets that currently saturate the market, the Fiber35 Diet is based on scientifically verified techniques clinically proven to help you lose weight. Most important, this diet corrects one of the most dangerous falsehoods of our time: that carbohydrates are bad. The Fiber35 Diet teaches you a lifetime eating system that helps you shed pounds safely and effectively.

This book includes:

• Straightforward, easy-to-understand concepts that have been researched in detail and clinically proven.
• A personalized weight loss formulabased on how many pounds you want to lose.
• Recommendations about dietary supplements and nutritious food choices.
• Healthful and fiber-rich recipes for breakfast, lunch, dinner, and snacks.
• A comprehensive strength and cardio training program designed to help you maintain your ideal body weight.

Introduction:

The Fiber35 Diet — Nature's Weight Loss Secret

Chapter 1:

The Miracle Ingredient

The Eight Reasons Fiber Is a Miracle,

My Journey to the Fiber35 Diet,

The Secret to a Lifetime of Ideal Weight,

Chapter 2:

Fiber — The Amazing Weight Loss Solution

Weight Loss Math,

The Curb Appeal of Fiber,

The Fiber Flush Effect,

Biggest Bang for Your Calorie Buck,

Blood Chemistry Stability,

Chapter 3:

What Is Fiber?

Fiber Types and Sources,

The History of High-Fiber Foods,

How Much Fiber Do We Need?,

Chapter 4:

The Phases of the Fiber35 Diet Plan

The Fiber35 Diet Weight Loss Goal Formula,

The Fiber35 Diet Phases,

Putting the Fiber35 Diet Plan to Work for You,

What Are Calories?,

Calculating Your Caloric Requirements,

Chapter 5:

The Fiber35 Diet Optimum Nutrition Food Choices

Proteins + Fats + Carbs + Fiber,

Sample Daily Fiber Intake Options,

Chapter 6:

Getting Started with the Fiber35 Diet

Your Personal Mission Statement,

Putting Together Your High-Fiber Meal Plan,

Incorporating Metabolic Boosters,

Incorporating Supplements,

How to Avoid Problems When You Are Increasing Fiber,

Tips on Eating Out,

Chapter 7:

The Fiber35 Diet Metabolic Boosters

The Seven Components,

Getting to Know Your Metabolism Boosters,

Chapter 8:

The Fiber35 Diet Strength and Cardio Training Program

Before You Begin,

Resistance Bands,

The Workout,

Upper Body Program,

Lower Body Program,

Don't Forget Your Cardio!,

Chapter 9:

The Fiber35 Diet Detoxification Factor

What Are Toxins?,

Toxins and Obesity,

What Can You Do about Toxins?,

Seven Channels of Detoxification,

Jump-Start Your Weight Loss with a Cleanse,

Chapter 10:

Supplements to Support Vibrant Health

Health Maintenance Supplements,

"As Needed" Supplements,

Fiber Supplements,

Bars and Shakes,

Chapter 11:

Fiber and Disease Prevention

Fiber and Digestive Diseases,

Fiber and Cardiovascular Disease,

Fiber and the Fight against Diabetes,

Fiber and Cancer Prevention,

Fiber and Brain Health,

Fiber and Bone Health,

The Strength of Fiber,

Chapter 12:

The Power of Phytonutrients

Terpenes, Phenolics, Thioles,

Cancer Protection,

Heart Protection,

Phytoestrogens and Cancer,

Let Food Be Your Medicine,

Chapter 13:

Hormones, Stress, and Weight Gain

Cortisol and Stress,

The Fiber35 Diet Stress Formula,

Insulin,

Thyroid T3 and T4 Hormones,

Leptin,

Estrogen,

Chapter 14:

The Fiber35 RecipesvBreakfast Recipes,

Shake Recipes,

Salad Recipes,

Soup and Stew Recipes,

Meal Recipes,

Poultry Recipes,

Fish Recipes,

Vegetable Recipes,

Dessert Recipes,

Snack Ideas,

Drink Ideas to Get the Water You Need Daily,

Chapter 15:

Bringing Your Resources Together

The Shopping List,

Picking Your Market,

Sample Weekly Menus,

Acknowledgments

Appendix A: Personal Mission Statement

Appendix B: Daily Journal

Appendix C: Resource Directory

Notes

General Index

Recipe Index