Law #4 - Consume Enough Fiber

One of your strongest allies in helping you get lean is fiber. Fiber helps control hunger cravings, helps with digestion and elimination, and slows the release of insulin.

The minimum amout of fiber you should have each day is:

Amount of fiber in grams = BMR/66. 

So the amount of fiber that you should strive to have is (1/66)(3800) = 57.58 grams of fiber on average each day. The U.S. federal government's recommended daily consumption of fiber is 25 grams for a person eating 2000 calories per day. So the amount we recommend is actually in line with the federal government's recommendations. 

Fiber is technically counted as a carbohydrate, but there is no calorie content, because fiber passes through your body without being digested. So on nutrition labels you'll see fiber counted in the carb content. It is also counted in the calorie content on nutrition labels, but as I said, there is no calorie content in fiber, so this is technically incorrect. This is one reason why fiberous vegetables are "free" on The BestLodging.com Diet, in that you can eat as much as you want to control hunger pangs.

I've never ever seen another diet book that told you not to count fiber in the total calorie content. They all treat it as a regular carbohydrate, and include it in the total calorie amount.

So to simplify matters, we'll do the same thing, except that "free vegetables" will NOT count in the total calorie amount, but they will count towards the fiber content. This is how you can get your daily fiber needs, via the "free vegetables".

 Law #5