#2 Lack of Fiber
There’s a reason MyPlate and the latest Dietary Guidelines for adults suggest 1/2 your plate be filled with fruits and veggies!
With fast and processed food seemingly always within reach, lack of fiber can really slow your system down. Hamburger buns, white sandwich wraps, bagels, pasta bowls, and so on, are all examples of simple carbohydrates. All of these refined grain foods contain very little fiber; not to mention little nutrients!
Try this exercise:
Step 1. Consume your normal meal containing large amounts of refined grains. Examples: Fast food hamburger meals, pasta alfredo bowl, bagel breakfast sandwich, etc.
Step 2. Think about how much you were able to eat, your portion size, and how the meal made you feel overall (effect to your body, etc.)
Now on the same or following day…
Step 3. Consume a meal where you make 1/2 your plate vegetables, 1/4 complex carbohydrates, and 1/8 lean protein. Examples: Grilled chicken, broccoli, seasoned brown rice. Or, Boiled salmon over a large bed of mixed salad/vegetables and quinoa.
Step 4. Think about how much you were able to eat, your portion size, and how the meal made you feel overall (effect to your body, etc.)
Step 5. Now compare the two meal “results”. The second meal contained a healthy amount of fiber and nutrients whereas, the first meal did not. You likely were not able to eat nearly as much when consuming foods with high fiber.