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Why Reset?
BMR, Tracking, Optimizing Results -
Before Starting
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6-WEEK OVERVIEWWeekly Breakdown
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Week 1: Tracking in CronometerWeek 1 Action Items4 Topics
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Week 1 Reflections
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Goals for Week 2
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WEEK 2: CALCULATING MAINTENANCE MACROSWhy Maintenance Calories are Important
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Week 2 Action Items1 Topic
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Week 2 Reflections
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Goals for Week 3
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WEEK 3: HITTING MACROSWeek 3 Action Items
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Week 3 Reflections
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Goals for Week 4
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WEEK 4: DIVING INTO MICRONUTRIENTSHow to Check Micronutrients
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Fiber
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Week 4 Action Items
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Week 4 Reflections
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Goals for Week 5
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WEEK 5: ACCURACY & CONSISTENCYWeek 5 Action Items
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Week 5 Reflections
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Goals for Week 6
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WEEK 6: FINAL WEEKWeek 6 Action Items
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Final Thoughts
Participants 392
Fiber is an essential part of the metabolism reset for digestive health, blood sugar control, heart health, weight management, and detoxification. It supports health aging, and lowers the risk of developing chronic diseases such as heart disease, type 2 diabetes, and cancer.
Dail goal: 14g of fiber per 1000 calories consumed. This will likely be 25-30 grams of fiber per day MINIMUM.
It is okay to exceed this goal as long as your digestion/bowel movements are not negatively impacted. It is most normal to have a daily bowel movement.
Types of fiber:
- Soluble:
- Soluble fiber dissolves in water to form a gel-like substance.
- It helps to lower cholesterol, balance blood sugar levels and makes you full for longer (more fiber= LESS HUNGER)!!
- Insoluble:
- Insoluble fiber does not dissolve in water and therefore adds bulk to your stool, improves digestion and helps to prevent constipation.
Examples of fiber sources:
| Food | Amount | Total Fiber (g) |
| Bran cereal | 1/3 cup | 8.6 |
| Cooked kidney beans | ½ cup | 7.9 |
| Cooked lentils | ½ cup | 7.8 |
| Cooked black beans | ½ cup | 7.6 |
| Canned chickpeas | ½ cup | 5.3 |
| Baked beans | ½ cup | 5.2 |
| Pear | 1 | 5.1 |
| Soybeans | ½ cup | 5.1 |
| Quinoa | ½ cup | 5 |
| Baked sweet potato, with skin | 1 medium | 4.8 |
| Baked potato, with skin | 1 medium | 4.4 |
| Cooked frozen green peas | ½ cup | 4.4 |
| Bulgur | ½ cup | 4.1 |
| Cooked frozen mixed vegetables | ½ cup | 4 |
| Raspberries | ½ cup | 4 |
| Blackberries | ½ cup | 3.8 |
| Almonds | 1 oz | 3.5 |
| Cooked frozen spinach | ½ cup | 3.5 |
| Vegetable or soy patty | 1 each | 3.4 |
| Apple | 1 medium | 3.3 |
| Dried dates | 5 pieces | 3.3 |