A Beginner's Guide to Meal Prep
How to eat healthy, on the cheap and save yourself time as well.
Fact: most guys don't get enough fiber in their diets.
Here are the best sources.
Hear us out, because we know this isn't sexy. But we gotta talk about fiber—just for a minute. Because ensuring that your diet is rounded out with enough fiber is the key to being slimmer, stronger and generally healthier. Of course, when you're thinking about your diet in terms of looking and feeling good, fiber doesn't really come to mind. You're typically thinking about boosting your protein or cutting your sugar, right? Well that needs to change, because there's a high probability that you're not getting enough fiber.
When we feel crunched for time, many of us rely on seemingly convenient on-the-go options like fast food, juices or processed and packaged snacks. But many of those foods have been stripped of their beneficial fiber. According to the FDA, most Americans are not getting their recommended dose. How much is recommended? Anywhere between 30 and 42 grams of fiber, depending on your age and your level of physical activity. And only 4% of all men and 13% of women in the United States have a fiber intake above the recommended amount.
This is a problem, because a lack of fiber has been linked to all sorts of serious health outcomes, from a higher risk of heart disease to obesity and even certain cancers. Get your fill of daily fiber and you'll start to notice a slew of health benefits. Here are just a few to encourage you to make better choices when you're hungry.
Even if the only change you make to your diet is increase your fiber intake, you'll shed pounds. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, according to researchers who published their findings in the Annals of Internal Medicine. Fiber-rich foods not only fill you up faster and keep you feeling full and satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat. That's because fiber can actually bind with fat and sugar molecules as they travel through your digestive tract.
For every 10 grams of fiber that you consume (slightly less than a cup of beans), you reduce your risk for colorectal cancer by 10 percent, according to a study published in the Annals of Oncology. Foods that contain fiber like vegetables and fruits are also rich in antioxidants and phytochemicals which again reduce your risk of cancer. Fiber-rich foods have also been found to reduce your odds of developing heart disease and type 2 diabetes.
The fiber we eat feeds billions of bacteria in our guts. Keeping them happy means our intestines and immune system remain in good working order. As your intestinal bacteria eat the fiber that has fermented in your G.I. tract, they produce short-chain fatty acids that have such benefits as lowering inflammation, which has been linked to obesity and nearly every major chronic health problem.
You think we could get through an entire article about fiber and not mention poop? Think again. Snicker all you like, but you know the satisfaction that comes with a good bowel movement. And, in all seriousness, constipation is one of the most common gastrointestinal complaints in the United States. Fiber makes your poop soft yet bulky—properties that make for an easy and speedy exit from your body.