It's the dawn of the Age of Fiber - and lucky you, because a diet rich in fiber will not only help erase those pesky pounds, it can also bump-up the grade on anyone's Health Report Card. Here's how:

- Fiber keeps the tummy feeling satisfied longer than 'fiberless' foods.

- Dietary fiber keeps the digestive track moving right along.

- Foods high in natural fiber tend to be great Calorie Buys.

- Foods rich in fiber tend to hold super powers & may even cut health risks for certain diseases.

- Fiber found naturally in foods is best recognized by the body - and in our opinion, is the best method for getting the daily fiber necessary for optimum nutrition. However, for those individuals unable to achieve desired fiber intake through natural foods, numerous fiber supplements exist - so therefore, there's good fiber news for every type of dieter.

The Diet Bites High (Hi) Fiber Diet Plan

The Diet Bites High Fiber Diet Plan is a three day diet that embraces healthy sources of fiber in the daily diet. Our High Fiber Diet Plan is based on the Official Food Pyramid and contains approximately 1,400 calories per day. Simply follow the steps below:

- Weigh the morning that you begin the Hi Fiber Diet Plan BEFORE you eat. Weigh again on the morning AFTER the Hi Fiber Diet Plan ends BEFORE you eat.

- Drink 8 CUPS of water per day, which is the minimum recommended by the USDA. And of course, the beverages in the High Fiber Diet Plan can be included in the 8-cup requirement. As a note - water, milk & 100% fruit juice are the best beverage choices. Just one caveat: Avoid 'over-watering' which can lead to an imbalance of the electrolytes which in turn can lead to serious consequences, including death.

- Walking 10-15 minutes per day will render more impressive weight loss results when paired with our High Fiber Diet Plan.

- Calories in our High Fiber Diet Plan are based on the use of Splenda as a sweetener, and Parkay no-calorie butter spray for Butter Power. If sugar or butter/margarine is preferred, allow for those extra calories within the daily diet. Use any variety of whole grain bread that you enjoy, allowing no more than 80 calories per slice. If the slice of bread contains more calories, then simply remove a bit of the bread.

- One should always get the thumb's up from their doctor before venturing out on any weight loss diet plan not only to rule out existing conditions which may be contributing to weight gain, but also to determine personal calories recommended while dieting.

The Diet Bites Hi Fiber Diet Plan - a 3 day daily diet high in dietary fiber:

1,400 Calorie Daily Diet Servings as Recommended by USDA
Food Group	Daily Serving Size
Fruits	1.5 cups
Vegetables	1.5 cups
Grains	5 ounces
Meat & Beans	4 ounces
Milk	2 cups
Oils	4 teaspoons
Discretionary Cal	Allow 171 Calories

Day 1 of the 3 Day Hi Fiber Free Diet Plan

Breakfast - 1 serving of cooked oats enjoyed with 1/2 cup of skim milk, Splenda, Parkay and a teaspoon of dark or golden raisins. Also enjoy 1 slice of whole grain or 7-grain toast (80 calories).

Mid-Morning Snack - 1 small pear

Lunch - 1/2 small can (or vacuum sealed package) of Albacore tuna, drained. Add 2 Tablespoons of Light Miracle Whip, 1 cup of fresh baby spinach and 1 teaspoon of hulled sunflower seeds. Stir and enjoy between two slices of whole grain bread. Also enjoy 1 small apple. Also enjoy any 0-calorie beverage of your choice.

Mid-Afternoon Snack - 1 small peach

Dinner - Enjoy 1/2 cup of cooked pearl barley, 1 small roasted or grilled chicken breast seasoned as preferred, 1 side salad consisting of the following: 2 cups of baby spinach, 1/2 small shredded carrot, 1 small sliced cucumber with edible peel, 2 cherry tomatoes, 1 teaspoon of your favorite grated cheese, 1 serving of light salad dressing (we allowed 50 calories).

Evening/Bedtime Snack - 130 calories from any cereal-type snack bar such as produced by Quaker Oats, KUDO'S, Whole Grain Bar by M&M, Kellogg's Nutri-Grain bar.

Day 2 of the 3 Day Hi Fiber Free Diet Plan

Breakfast - 1 serving of any cold bran cereal which contains 6 or more fiber grams per serving. Enjoy with skim milk and 1 cup of fresh, whole strawberries. Also enjoy with 1/2 cup of orange juice with pulp.

Mid-Morning Snack - 10 Dried Apricot Halves

Lunch - Whole wheat pita (100 calories) filled with the following mix: 2 slices of lean deli meat of your choice, 1 cup of lettuce OR baby spinach, 1/2 small apple chopped with peeling left on, 1/3 cup dried cranberries, 1 Tablespoon of light Miracle Whip, salt, pepper.

Mid-Afternoon Snack - 1 small guava

Dinner - 1 giant bean burrito consisting of the following: 1/2 cup of cooked beans (use your favorite), 1 slice of skim mozzarella cheese (60 calories), your favorite hot sauce/salsa/picante, 1 flour tortilla shell (150 calories) that has either been warmed in the oven or microwave between damp paper towels, or that has been 'fried' on the stove top using no calorie cooking spray.

Before filling and wrapping burrito, season warm beans with a spoon of ground cumin and a spoon of chili powder. Add a few chopped onions & bell pepper (any variety) if desired.

Serve burrito with a side salad consisting of 2 cups of finely chopped lettuce, 2 cherry tomatoes and 1 serving of light salad dressing (50 calories).

Evening/Bedtime Snack - 130 calories from any cereal-type snack bar such as produced by Quaker Oats, KUDO'S, Whole Grain Bar by M&M, Kellogg's Nutri-Grain bar.

Day 3 of the 3 Day Hi Fiber Free Diet Plan

Breakfast- Spray 2 slices of whole grain bread with butter-flavored OR olive-oil flavor, no calorie cooking spray and then 'toast' in a pan until golden. Remove, then 'fry' one egg (or scramble) in the pan using more cooking spray if necessary. Serve egg between whole grain bread using a spoon of light Miracle Whip if desired. OR, enjoy 1 whole grain bagel up to 250 calories. Also enjoy 1 cup of skim milk.

Mid-Morning Snack - 1/3 cup of dried fruit (130 calories)

Lunch - Enjoy 1/2 cup of chickpeas drained and added to the following: 2 slices of lean meat of your choice, 4 cups of baby spinach, 1/2 small shredded carrot, 1 small sliced cucumber with edible peel, 2 cherry tomatoes, 1 teaspoon of your favorite grated cheese, 1 serving of light salad dressing (50 calories). Also enjoy 1 cup of your favorite berry.

Mid-Afternoon Snack - Popcorn (130 calories worth)

Dinner - Enjoy 1 cup of whole wheat spaghetti cooked with 1/2 cup of your favorite pasta sauce (50 calories). Enjoy with 100 calories worth of your favorite whole grain bread (or breadstick, crackers). Also enjoy another salad consisting of the following: 4 cups of assorted greens, 1/2 small shredded carrot, 1 small sliced cucumber with edible peel, 2 cherry tomatoes, 1 teaspoon of your favorite grated cheese, 1 serving of light salad dressing (50 calories).

Evening/Bedtime Snack - 130 calories from any cereal-type snack bar such as produced by Quaker Oats, KUDO'S, Whole Grain Bar by M&M, Kellogg's Nutri-Grain bar.

How to Get More Fiber Into Your Daily Diet - Great Sources of Foods Rich in Dietary Fiber

The daily recommended dietary fiber intake by the USDA is currently 25 grams or more.

- Pick from the Good Tree or Bush by choosing raw fruits & raw vegetables.

- Keep foods dressed when possible. Removing the skin removes fiber.

- Add chopped fruits, seeds & nuts to salads for a Fibery Twist.

The following foods are rich in fiber: beans, chickpeas, barley, bran, berries, guava, figs, currants, whole wheat pasta & breads, apples, peaches, all dried fruits.

In Summary

The downside to any diet high in fiber may be accompanied with digestive upset until the body adjusts, so the dieter should allow accordingly. A diet rich in fiber equals a content appetite which can assist the dieter in losing weight. A diet rich in fiber can at times correct digestive issues, such as restoring regularity.

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