There are many diet plans out there today that are not effective. And they may result in harsh treatments to see quick results. Most of these fad diet plans will make you skip meals, substitute food for liquid protein drinks, and have little to no carbs. But we know that after a while, these kinds of diets are too complicated to follow. Every diet plan that was made does not work for each person. Let us show you a nutrition plan that anyone can follow so you can feel your best, lose some weight and have clear skin.
- Eat breakfast every day and don’t skip meals. Find breakfast foods that contain at least 6 grams of fiber to give you energy and keep you full. Or try our CVF Fiber Supplement that you can sprinkle on your foods as a natural substitute.
- Eat a variety of foods to get all of your daily nutrients.
- Eat healthy fats such as avocados, eggs, nuts & cheese. Reduce your intake of trans fats that you can find in fried or baked goods.
- Limit the amount of sugar you consume. (Including in alcohol/mixed drinks)
- Eat more whole fruits than juices. Whole fruits have more nutrients, vitamins and fiber that you lose in juices. If you opt for a juice, add back in some of the pulp.
- Exercise more often – aim for 30 minutes, 4-6 days a week.
We mention fiber here a few times. Fiber has so many health benefits! Increasing your intake of fiber helps keep your digestive tract healthy and helps support regular bowel movements. Fiber can also help to clear up your skin from acne, help regulate blood sugar & cholesterol levels and help you lose weight.
Fiber can be found in fruits, vegetables, whole grain products, beans, nuts and seeds. Fiber is a nutrient that our body can’t digest or absorb unlike other carbs such as fats, proteins and sugars. There are two kinds of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel like substance. Insoluble fiber does not dissolve in water and can help promote movement in our digestive system and add bulk to your stool.
So how does increasing your fiber intake clear up your skin, regulate blood sugar & cholesterol levels, and help you lose weight? Here is how & why you should be increasing your intake of fiber.
Maintain a Healthy Weight:
Increasing your fiber intake adds healthy bacteria to your digestive tract which can help to keep it working well and can help to reduce inflammation. In addition, eating more fibrous foods can help you to feel fuller, longer which results in you snacking less often. Drinking more water & increasing your fiber intake can help flush out any toxins that are in your body. And it will also help you to stay regular and less constipated. Eating a well-balanced diet and drinking more water can help you to lose weight in addition to exercising on a regular basis. Check out the chart below to see what foods contain high fiber: Source: USDA National Nutrient Database for Standard Reference, Legacy Release
Fruit / Serving Size / Total Fiber
- 1 cup Raspberries / 8 grams
- 1 medium Pear / 5.5 grams
- 1 Apple, with skin / 4.5 grams
- 1 medium Banana / 3 grams
- 1 medium Orange / 3 grams
- 1 cup Strawberries / 3 grams
Grains / Serving Size / Total Fiber
Veggies / Serving Size / Total Fiber
- 1 cup green peas / 9 grams
- 1 cup broccoli / 5 grams
- 1 cup brussel sprouts / 4 gram
- 1 medium potato / 4 grams
- 1 cup sweet corn / 3.5 grams
- 1 cup cauliflower / 2 grams
Beans, Nuts & Seeds / Serving Size / Total Fiber
- 3/4 cup Bran Flakes / 5.5 gram
- 1 cup quinoa / 5 grams
- 1 cup oatmeal / 5 grams
- 3 cups popcorn / 3.5 grams
- 1 slice whole-wheat bread
/ 2 grams
- 1 slice of Rye bread / 2 grams
- 1 cup whole-wheat spaghetti
/ 6 grams
- 1 cup black beans / 15 grams
- 1 cup baked beans / 10 grams
- 1 oz chia seeds / 10 grams
- 1 oz almonds / 3.5 grams
- 1 oz pistachios / 3 grams
- 1 oz sunflower seeds / 3 gram
Maintaining Clear Skin:
In our previous blogs, we mention how being constipated can give you headaches, brain fog, fatigue and even acne. “So when our fecal matter sits in the body for longer than is healthy, this estrogenic component can be reabsorbed back into the body causing potential estrogen dominance – which is one of the root causes of hormonal acne.” Consuming more fiber can help flush out bad toxins. More regulated you are, the less acne you should see.
Maintaining Blood Sugar Levels:
“The intestines take a lot more time to digest rich-fiber foods, and this slows down the release of glucose into your bloodstream.” Increasing your intake of fiber can be a great way to manage your blood sugar levels naturally.