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The Missing “Stick To Your Ribs” Factor

Every spring I get an irresistible urge to make a change, mix things up, or try something new. This year’s seasonal force has led me to an exciting new discovery related to better fat burning. I’m thrilled because I’ve finally found that missing piece to the Better Fat Burner puzzle and it’s oh so liberating! puzzleThis discovery has also prompted a few new additions to the BFB menu! 

Because I’m an overzealous insulin producer (hyperinsulinemic), I have trouble keeping my blood sugar stable (think hypoglycemia) and as such, I’ve always felt best eating small frequent meals. This is something I recommend (if hungry) for most everyone during the transition from sugar burner to fat burner, especially with the presence of any hormonal issues. After the transition, eating less frequently (3 meals a day with a snack as needed) is usually fine for most people, but alas, it never has been for me.

Despite eating LCHF (Low starchy Carb and High natural Fat) and reaping the tremendous benefits of increased fat burning, decreased inflammation, and enhanced overall health; I still needed to eat something every 2-3 hours (to go 3 hours was excruciating). untitledConsidering my hearty consumption of natural fat and fiber, which are famously “filling”, the rate at which my fuel tank emptied was astonishing. It just didn’t make sense—the “stick to your ribs” factor of my nutrient dense diet was nonexistent!

I figured there had to be a way to give my meals more staying-power, but since my fat intake was already plenty high, protein was moderate, and my carb intake was mostly nonstarchy vegetables, I wondered if fiber might be a factor? Although my intake of both types—insoluble and soluble—seemed adequate, what if I upped my consumption of the most viscous of the soluble fibers?

Insoluble fiber evades digestion and enhances bowel “moving” as it travels through the digestive tract, but soluble fiber absorbs water and the most viscous varieties readily form a gelatinous mass that hangs out and slows digestion.

My plan:  build up to eating, at most meals, a serving of foods high in this expansive fiber and stay hydrated to enhance the effects.

My experience (hours after consumption):  “Still full” is my typical reaction and drinking a glass of water (an hour or more after a meal containing this sponge-like fiber) seems to prolong the effect—it’s like the fiber gets rehydrated.

My outcome:  with regular consumption, I no longer need to eat a second breakfast or a second lunch and elimination is swifter. Fat burning mode is amped and engaged!

Viscous fiber’s attributes are many and can include a positive impact on gut and cardiovascular health as well as inflammation, blood sugar, weight loss (specifically belly fat), and fat loss hormone regulation. snailCompared to hunter-gatherer ancestral diets, the fiber content of the standard modern diet is exponentially lower. Even when following a nutrient dense eating plan, the fiber content can be surprisingly paltry in comparison. But, as is the case with fiber in general, overdoing it can be detrimental and wrought with unpleasant side-effects. If you’re interested in adding more viscous-ness to your meals, start slow! 

So, let me introduce you to one of the foods that keeps me feeling full (I’ll be rolling out others in future posts); it’s new to the Better Fat Burner menu (a spunky client turned me on to it). 

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Explore Asian’s Organic Black Bean Spaghetti

Legumes are notorious for being high in viscous soluble fiber and this spaghetti, made from organic black beans and water, is no exception. I’ve yet to experience the typical bean “after-effects” and its nutrient profile is “Ridiculously Nutritious”!

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A “serving”, which would be huge (I get more like 6-7 servings per pack instead of 4), contains 17 carb grams, 12 of which are fiber. It’s also high in calcium, iron, and protein (25 whopping grams per serving). Of course I drench mine in natural fat (butter/ghee, olive, coconut, macadamia, or avocado oil).

I’ll make the entire bag (fills up a quart mason jar and then some) and bring it to work. It heats up in a snap and I eat it along with whatever else I’m having for lunch. I’ve yet to get fancy with it—the red curry recipe (printed on the bag below the nutrition label) sounds wonderful.

Surprisingly, I’ve found it in most local grocery stores (look in the pasta and Asian sections). Thrive Market and Vitacost seem to have the best online prices. 

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I like the taste and even the texture and I love how it fills me up!

Related Links:

A Soluble Fiber Primer — Plus the Top Five Foods That Can Lower LDL Cholesterol

Soluble Fiber Strikes a Blow to Belly Fat

Resetting Fat Loss Hormones – Whole Health Insider

The Super Fiber that Controls your Appetite and Blood Sugar – Dr. Mark Hyman

Are Legumes “Paleo”? And Does It Really Matter?

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With the new season, I’ve also decided to mix up the Better Fat Burner Link of the Day listings. Instead of being an archive of the links I’ve already posted (via social media), they’ll all be new (and there’ll be lots of them—recipes, workouts, articles). I have a backlog of awesome information that I’d rather get out to you sooner than later. These will be in addition to the #BetterFatBurner Link of the Day social media postings so keep following on Facebook, Pinterest, and Twitter.

Facebook is probably best for daily following and Pinterest is best as an easy-to-access archive where the links are categorized.


Fun With Bacon Grease | Award-Winning Paleo Recipes | Nom Nom Paleo®

How Coconut Oil Can Help You Lose Weight and Belly Fat

Homemade Barbeque Sauce – I Quit Sugar

How to Make Grain-Free Cauliflower Rice – In Sonnet’s Kitchen

7 More Reasons To Stay Away From “Skinny” Foods –

A Little Fish Tale & a Swanky Sardine Recipe – Au Naturale Nutrition – Radiate Beautiful Health!

Eat These Top Five Superior (affordable!) Foods For A Healthier, Leaner Body – Poliquin Group

Chicken Curry with Zucchini Noodles – Savory Lotus

Avocado Cilantro Dressing | Living Well Kitchen

15 Bread Recipes That Are Low-Carb and Gluten-Free


Flat-Belly Yoga Sequence to Decrease Bloating | POPSUGAR Fitness

Basic Bridge Push Ups – YouTube

At Home No Equipment Needed Workout With Kai Wheeler – YouTube

Fire Flow – YouTube

Exercise Surfing Workout – One of the Best – YouTube

5 Minute Yoga for Strong Abs Practice – YouTube

Budokon Demonstration – YouTube

Wake Your Body Up With These Yoga-Inspired Moves –

HIIT It! – Burn Fat Faster with High Intensity Interval Training | Dr. Phoenyx

Yoga Stretch Workout (Yoga Exercises for Legs, Butt and Abs!!) – YouTube


Top 25 Fat Loss Nutrition Tips – Poliquin Group

Inflammation is a major reason why you can’t lose weight –

The Scientific Power of Meditation – YouTube

A Simple Way to Fix The Hormones That Make You Fat

The Amazing Brain Benefits of Going Grain-Free

7 Things Your Doctor Didn’t Tell You About Heart Health – Dietitian Cassie®

5 ways to avoid chemicals that make you fat | MNN – Mother Nature Network

Why Calories Don’t Matter – Dr. Mark Hyman

What are the ‘Dirty Dozen’ and the ‘Clean Fifteen’?

Belly Fat Bacteria and Your Hormones

Be Lean 2016 2

My How to Become a Better Fat Burner Video Tutorial is 16% off with the coupon code BELEAN2016!

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