Nutrition

Fiber-rich foods once reached and getting into the intestines help produce the hormone CCK (cholecystokinin). CCK is the hormone that sends messages to your body and then to the brain to let you know you have eaten enough, and you are full. Eating fiber-rich foods will work with your body to help you control your appetite. Controlling your appetite will help you keep losing that stubborn fat!

You need at least 25-35 grams of fiber a day. 5 servings of fruits and vegetables help you attain that goal. Below are 3 examples of 5 fruits or vegetables that contain a total of 25 grams or more of fiber, with serving size 3.5 oz.

1. Apricot 7 g
2. Avocado 6.7 g
3. Strawberry 3.3 g
4. Carrots 3 g
5. Peas 5.1 g

Total 25.1 grams

1. Sunflower seeds 10.5 g
2. Blueberry 2.4
3. Raspberry 8 g
4. Celery 1.6
5. Broccoli 2.6 g

Total 25.1 grams

1. Cranberry 4.6 g
2. Blackberry 5.3
3. Fig 9.8 g
4. Potatoes 2.2 g
5. Green bean 3.6 g

Total 25.5 grams

Try making your own combinations: Apple 2.4g, Apricot 7g, Asparagus 2.1, Avocado 6.7g, Banana 2.6g, Blackberry 5.3g, Blueberry 2.4g, Broccoli 2.6 g,Carrots 3g, Celery 1.6 g, Cherry 2g, Chili pepper 1.5g, Cranberry 4.6g,Cucumbers 0.5 g, Fig 9.8g, Grape 0.9g, Grapefruit 1.1g, Green bean 3.6g, Guava 2.8g, Kiwifruit 3g, Lettuce 1.1 g, Mango 1.8g, Oranges 2.4g, Peach 1.5g, Pear 3.1g, Peas 5.1 g, Pineapple 1.4g, Plum 1.4g, Pomegranate 0.6g, Potatoes 2.2 g, Pumpkin 0.5g, Raspberry 8g, Redcurrant 3.5g, Spinach 2.2 g, Squash 1.1g, Strawberry 3.3g, Sunflower seed 10.5g, Sweet Potatoes 3 g, Tomatoes 1 g, Watermelon 0.4g.