Are you hitting your fiber macros and how important is it?

More beans. They're a filling addition to salads. But really, if 20 cals' worth of chia seeds are upsetting you, you're doing it wrong. I don't know how large your deficit is, but you should be able to eat more than 1220 and lose steadily. Are you in a hurry for a reason? The faster you go, the more muscle mass you lose (I am speaking from experience).

I wouldn't even worry about it with such a small goal. Do you exercise at all? You need to eat some of those calories back. 1200 calories is unnecessary for 95% of people who want to lose wait (unless you're 60+ and sedentary, pretty much).

Heck I'd never be able to eat any treat without starving with such a low goal (and I'd probably starve even without treats, frankly).

I try to do an apple a day and almonds too but I know they are high-calorie and may not fit your diary. Sometimes you can sneak in a little more by eating things like a high-fiber English muffin over a standard English muffin. And just as important to the fiber is keeping hydrated which aids all things intestinal :-) Best of luck....

Fiber is fairly easy for me to get (my average is around 27-32g, though today I'm in the 50s. Looks like I better give everyone around me a gas mask) while keeping to a 1300-1400 calorie goal. Some of my go-to high-fiber foods include:

• Dry roasted edamame - 10g fiber for 40g serving
• Black beans - 11g fiber per 130g serving
• Strawberries - 3g fiber per 150g serving
• Blueberries - 3g fiber per 140g serving
• Broccoli - 5g fiber per 150g serving. Cauliflower and asparagus are also fairly high in fiber.
• Raw spinach -2g fiber per 70g serving
• Atkins products - 5-12g fiber (depending on what I'm eating -I like the pizzas and breakfast sandwiches for whenever my blood sugars are making me eat low-carb)
• Super dark (85-90%) chocolate - 2g fiber per 12-13g serving
• Bran flakes - 5g fiber per 30g serving

I am really good at hitting my fiber macro and am usually over. It is extremely important because it helps control blood sugar and the insoluble fiber is needed for proper intestinal function. Low fiber high fat diets are one of the risk factors for colon cancer and my father died of colon cancer so it is doubly important to me.

I feel like fiber is the most important goal to hit. I don't have any issues with that one. I eat a mostly plant-based diet though. Lots of greens, veggies, legumes, potatoes, rice, fruit, etc. Eat more plants and you'll have no problem.

I found losing weight much easier when I went high fiber at my doctor's suggestion. She suggested I strive for 45g per day. I don't alway hit that but most days I do or come close. The best find for me was Fiber Gourmet brand pasta. It's 1/2 the calories of regular pasta, isn't a vegetable I'm pretending is pasta, and has 20g of fiber per 2 oz serving. I now eat a big plate of pasta 3-4 times a week. It's a bit more expensive, but worth it to me.

Bran Buds cereal is also something I eat pretty often. I make parfaits with greek yogurt, fruit and Bran Buds. Sweet and high in fiber and protein.

Other things that bring my fiber up are beans, fruits, vegetables. I add beans to salads, soups, nachos, burritos, etc.

Some days I get more than 50g of sugar on 1300 calories. I tried chia seeds but they are so high calorie and not very tasty. Plus, they are very expensive. I like ground flax seen better. I make high fiber buckwheat flax pancakes every weekend.

Snow3y wrote: »

well Fibre is a micro, not a macro.. But one thing's for certain, if I don't have enough, my body and my toilet sure know it.
If I have enough, and actually have 'too much' I don't really have issues though. So I try stick to having all my fibre rich foods I can throughout the day.

The only thing that I noticed was when I first started paying attention and eating more fiber. I had a couple of days "adjustment". I also have some effects if I eat more than one Quest bar in a day.

I think the foods on your diary are wrong. How does "Woolworths - Fresh Cauliflowet & Gruyere Soup, 305 g" have 0g fiber but "Woolworths - Smoked pork fillet with mozzarella and spring onion, 250 g" have 9g of fiber? Surely the "Cauliflowet" (sic) soup should have *some* fiber.

I'd add more chia seeds; 5g/20 calories a pop isn't going to cut it (though I see sometimes you do that multiple times a day, which seems good).

As for myself, I blow through my fiber goal every day (I don't even need to pay attention to it) by eating lots of fresh fruits and vegetables and by not eating much meat (sometimes I eat fish). It's going to be harder for you because your goal is 1200 calories a day (mine is 1900, and I'll eat 2500+ if I burn 1000+ calories working out).

galgenstrick wrote: »

I just realized yesterday that quest bars have an insane amount of fiber. 68% of daily value. 20 grams of protein and only 150-190 calories depending on the flavor.

Interesting. I rarely eat bars of any kind, but I may check these out.