Lose Weight and Feel Great with the Fiber35 Diet
Losing weight can sometimes feel like a losing battle, but simple changes in your diet and lifestyle can often go a long way toward shedding those unwanted pounds and keeping them off for good. The Fiber35 Diet offers a simple, natural approach to losing weight that takes the stress out of dieting and allows you to progress at your own pace from a period of accelerated weight loss to a lifetime of healthy weight management.

Based on consuming at least 35 grams of fiber every day, the Fiber35 Diet begins with calculating your body’s daily calorie needs and fulfilling those needs with a wholesome, high-fiber diet. The way it works is simple: in addition to keeping your appetite in check and increasing satiety (the feeling of fullness after a meal), foods that are high in fiber actually help eliminate calories from the foods you eat.

Research has shown that people who consume a diet high in fiber tend to excrete more calories in their stool. This is because fiber helps to block the absorption of calories consumed and lead those calories out of the body. And because reducing your daily caloric intake (to below what your body typically expends in 24 hours) is the only clinically proven way to lose weight, it simply makes sense that an effective weight loss plan should begin with a high-fiber diet.

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A Few Simple Calculations
The following is a brief overview of how to calculate your daily calorie needs. Use these simple steps to help you get started, or visit www.fiber35diet.com and let the Fiber35 Diet experts do all of the calculating for you! Because caloric needs differ from one person to another, several factors are likely to influence the number of calories you need each day to maintain your ideal body weight. They include your current weight, gender, personal activity level and metabolic rate.

To get started with the Fiber35 Diet, you need to know how many fewer calories you will need to consume each day to lose weight. To calculate your reduced calories goal, or RCG, simply multiply the number of pounds you want to lose by 3,500, since every pound of fat equals 3,500 calories.

Now that you have your RCG, you will need to figure out how many calories you should eat each day. This takes into account two variables: Your resting metabolic rate (RMR) and your typical level of daily physical activity. Simple calculations for both are as follows: For women, multiply your current weight (in pounds) by 10 to determine your RMR. For men, multiply your current weight by 11.

Once you know your RMR, multiply that number by 0.2 if you live a sedentary lifestyle, 0.3 if you are moderately active, or 0.4 if you are very active. Then, add that number to your RMR to determine the total number of calories you potentially burn in a day to maintain your current weight. This is your estimated metabolic rate (EMR), which will then help you set your daily calories goal (DCG) for each phase of the Fiber35 Diet.

Three Phases, Just One You
The Fiber35 Diet uses a unique three-phase program that lets you calculate your personal calorie needs and progress gradually from a period of accelerated weight loss to a lifetime of healthy weight management. Remember that during each phase it is important to consume at least 35 grams of fiber every day.

Phase 1: Accelerated Weight Loss. During this phase, you will reduce the amount of calories you consume by up to 1,000 calories per day, though you should never consume fewer than 1,200 calories each day. Eating 5 to 6 times daily and exercising regularly helps maintain a healthy metabolism (the rate at which your body naturally burns calories). Subtract 1,000 from your EMR to set your DCG for Phase 1. Phase 2: Moderate Weight Loss. During this phase, you will reduce the amount of calories you consume by up to 500 calories (again, eating no fewer than 1,200 calories each day) while continuing to eat 5 to 6 times daily and following a regular exercise program. Subtract 500 from your EMR to set your DCG for Phase 1. Phase 3: Lifetime Weight Maintenance. Once you have reached Phase 3, you will have attained your weight loss goal, and the Fiber35 Diet will have become an integral part of your lifestyle. Continue to exercise and eat frequent meals, always remembering to consume at least 35 grams of fiber each day. In Phase 3 you will also need to recalculate your EMR and set your DCG based on your new weight.

With the Fiber35 Diet, losing weight no longer has to feel like a constant struggle. Just a few simple steps can help you get started with a personalized weight loss program that works with your body, not against it. No fads, no gimmicks—just simple, natural weight loss. What are you waiting for? Get started today at Fiber35diet.com and let the Fiber35 experts do all the calculating for you!

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