All_Pain_No_Gainz님의 저널, 2022년 03월 14일

I shoot for 30 minimum  

👍25-30g. same here. Psyllium husk helps. 

Omg how do you keep the fat so low! 

Thnx everyone. 

Pgcosta, I only eat rice and xlean ground chicken or turkey and spinach 😂 Some days it's higher when I have eggs or something that's like 90% lean. But usually always under 100g even then 

My nutritionist says at least 29-25 grams. I use the low carb tortillas and they have 10-12 grams of fiber and only 3 net carbs  

oops..meant 20-25 

I'm strict keto, have been for years. My fiber intake is almost always in the single digits, usually 1-6 grams daily. And most days I eat just meat, eggs, chicken or seafood. So I suppose an answer from me would be...whatever works for you regardless of some arbitrary number. 

I've always been told women min of 25 grams and men 35 grams.. I don't recommend jumping to that over night you will hate life.  

How often do you eat eggs and do you eat the yolk?? 

Fibre --- the average recommended amount is 25 grams per day for a female - but - as a female - I find that 20 grams is just fine ---- I believe that the amount for men is higher - the 35 grams BUT - if you are suddenly increasing fibre in your diet - ensure that you take in lots of water at the same time. To suddenly go from say 12.6 grams to 35 grams - will cause you immense pain ----- but then again --- You like Pain ... lol. 

The easiest way to get enough fibre (that I have found) is at the end of the day after logging all of your food - use Fibre1 Bran Cereal - it is an easy "treat eat" with a glass of water - sweet enough and crunchy - and a few tablespoons eaten is enough to raise the fibre level for the day. It is an easy fix and it works. 

Blackberries and raspberries are incredibly high in fiber. Chia seed is a good one too.  

Most things I've seen suggest 30 grams. That will not usually happen by accident. Fiber boosted foods (i.e., a Thomas multigrain English muffin has 8 grams fiber) and some legumes are usually required to hit 30+ every day. As noted, blackberries and raspberries have loads, 10+ grams per serving. 

literally just add 2tbsp of chia seeds to your food! it can go on salad, in smoothies, cookies, pudding/yogurt, etc. 20 grams is what i aim for 

For those calories you should be closer to 40g/day. (Yes, I said 40 grams.) Team CICO ALL DAY EVERY DAY!!  

I got 32gms of fiber today.  

Pgcosta, here lately I've been *trying* to eat eggs at one meal a day. Doesnt always happen, but when I do Its always 3 whole eggs and 5 egg whites.  

How do I get this summary report? 

Eat at least 8 Triskets a day and you'll notice a difference.