🔥 Primal Eating Made Simple
Welcome to real food! This authentic paleo recipe brings you back to the basics of human nutrition—whole, unprocessed ingredients that our ancestors would recognize. If you’re following a paleo lifestyle, managing inflammation, avoiding grains and dairy, or simply seeking cleaner eating habits, this recipe is your perfect companion. No processed junk, no refined sugars, no grains—just pure, nourishing food that fuels your body the way nature intended!
🌿 Why This Paleo Recipe Works
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On today’s episode, I want to share the 22 best high fiber foods for weight loss.
Benefits of Fiber include:
Improves gut health and digestion
Helps lower the risk of cancer, diabetes, and heart disease
Keeps you regular
Balances blood sugar levels
Reduces the circulation of toxins in the body (and gets rid of estrogen)
Keeps you feeling full and reduces cravings
OTHER AWESOME NUTRITION VIDEOS:
✔ How To Make SPAGHETTI SQUASH Recipe:
http://bit.ly/2EofNlj
✔ LOW CARB PALEO ZUCCHINI PASTA Recipe:
http://bit.ly/2EYsg08
✔ PROTEIN COOKIE Recipe:
http://bit.ly/2EAXrkk
✔ World’s BEST Sweet Potato Blueberry PROTEIN PANCAKE Recipe:
http://bit.ly/2nUcJqJ
READ OR LISTEN TO THIS EPISODE:
✔ Blog Post: https://www.liveleantv.com/protein-fiber-keeping-you-young-and-lean/
✔ Podcast: https://www.liveleantv.com/podcast
Yes, fiber is your fat loss ally. Consuming fiber helps with weight loss, because when you’re full, you won’t over eat. It also slows the emptying of the food from your stomach, which provides a steady steam of nutrients for your body to use.
Protein, Fat, and Fiber Diet
As you know, we promote a healthy lifestyle with a diet higher in protein, healthy fat, and fiber.
I’ve branded it PFF.
Protein.
Fat.
Fiber.
A diet high in protein, fat, and fiber (PFF) is great for:
long-term weight loss
muscle building
hormonal health
gut health
and maintaining a lean and fit body composition, 365 days a year.
Let’s cover the basics of fiber.
Soluble fiber:
This is the type of fiber that turns into a gel-like substance in the stomach. This helps slow the digestion and absorption of sugar, which helps balance blood sugar levels, as well as helping lower cholesterol. Soluble fiber also helps you feel full, thus decreasing cravings and reducing the risk of over eating.
Insoluble fiber:
I’m sure you’ve all heard that fiber helps you poop.
Well insoluble fiber is the type that helps you remove waste from your body more efficiently. If you’re feeling backed up and constipated, insoluble fiber is your friend.
Even though fiber is actually indigestible by humans, it’s essential to gut health and digestion, as the healthy bacteria in your gut eats fiber to grow and flourish.
What is the recommended daily amount of fiber?
This depends on your age and gender.
Fiber comes from eating carbohydrates, however the right types of carbohydrates can still be high in fiber, without being too high in carbohydrates.
I’m referring to high fiber foods, from whole, plant based, low glycemic complex carbohydrate sources, such as vegetables, fruit, nuts, and seeds.
Even though legumes like navy beans, black beans, and lentils contain the highest fiber amounts, they also include a higher amount of carbohydrates per serving. If you do eat beans, ensure you fully cook them. And yes, you can also get fiber from grains like millet, buckwheat, oats, and brown rice, however once again, the carbohydrate content in these foods are much higher, thus putting you at a higher risk for going over your carb intake goals.
The high fiber foods that I’m recommending are higher in fiber and antioxidants to lower free radical formation, without adding extra body fat.
One of the best ways to increase your fiber intake from leafy greens is to boil them. This lowers the volume of food but increases the amount fiber to your plate. Also consider adding greens to your smoothies. Remember, juicing fruits and vegetables removes the fiber.
When you blend them into a smoothie, the fiber remains in tact.
Leafy greens include:
kale
rainbow chard
swiss chard
collard greens
arugula
spinach
romaine
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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The 22 Best HIGH FIBER FOODS For Weight Loss [LOW CARB/PALEO] | LiveLeanTV
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In this comprehensive guide, Live Lean TV demonstrates authentic paleo cooking techniques that deliver:
- 🥩 Clean Protein Sources: Grass-fed meat, wild-caught fish, or pasture-raised poultry
- 🥬 Abundant Vegetables: Colorful, nutrient-dense plants that pack maximum nutrition
- 🥥 Healthy Natural Fats: Coconut oil, avocado, nuts—fats that humans thrived on for millennia
- 🚫 Zero Processed Ingredients: No grains, no dairy, no legumes, no refined sugars
- 💪 Anti-Inflammatory Benefits: Foods that reduce inflammation and support optimal health
🔬 Paleo Nutrition Facts
| Nutrient | Per Serving | Paleo Benefits |
|---|---|---|
| Calories | 350-500 kcal | Sustained energy |
| Protein | 30-45 g | Muscle maintenance |
| Net Carbs | 15-25 g | Stable blood sugar |
| Dietary Fiber | 7-12 g | Gut health support |
| Healthy Fats | 20-35 g | Hormone balance |
| Omega-3 Fatty Acids | High | Anti-inflammatory |
| Micronutrients | Excellent | Vitamin & mineral rich |
*Nutritional analysis based on whole, unprocessed paleo ingredients. This recipe naturally excludes grains, dairy, legumes, refined sugars, and processed oils.
🏹 Essential Paleo Principles
- 🥩 Quality Protein Matters: Choose grass-fed beef, pasture-raised chicken, wild-caught fish, or wild game whenever possible. The quality of your protein directly impacts nutritional value and inflammatory markers. Conventional meat is acceptable if grass-fed isn’t available, but avoid processed meats with added sugars or preservatives.
- 🥑 Embrace Healthy Fats: Don’t fear fat! Use coconut oil for cooking, drizzle olive oil on vegetables, add avocado slices, and snack on nuts and seeds. Healthy fats are essential for hormone production, brain function, and nutrient absorption. They also keep you satisfied between meals.
- 🌈 Eat the Rainbow: Incorporate vegetables and fruits of all colors to maximize phytonutrient diversity. Dark leafy greens, orange sweet potatoes, red bell peppers, purple cabbage—each color provides unique beneficial compounds. Aim for 6-9 servings of vegetables daily.
- 🚫 Read Labels Carefully: Even “paleo-friendly” packaged foods can contain hidden non-paleo ingredients. Watch for added sugars (including “natural” ones like agave), seed oils, preservatives, and additives. When in doubt, stick to single-ingredient whole foods.
- 🥜 Navigate Nuts Wisely: While nuts are paleo-approved, they’re calorie-dense and can trigger inflammation if overconsumed. Stick to a small handful (about 1 ounce) as a serving. Soak and roast nuts to improve digestibility and reduce antinutrients.
- 🍠 Strategic Carb Timing: Adjust your starchy vegetable intake (sweet potatoes, squash, plantains) based on activity level. Active individuals need more carbs, while those focused on weight loss may benefit from lower carb paleo eating.
🔪 Paleo Cooking Mastery
- 🍳 Master Fat Sources: Keep coconut oil, ghee (if tolerated), avocado oil, and extra virgin olive oil stocked. Each has different smoke points—use coconut or avocado oil for high-heat cooking, olive oil for low-heat or finishing.
- 🧂 Season Like a Pro: Build your paleo spice cabinet with sea salt, black pepper, garlic powder, onion powder, paprika, cumin, turmeric, cinnamon, and dried herbs. These add tremendous flavor without non-paleo ingredients.
- 🥘 One-Pan Wonders: Paleo meals often work beautifully as sheet pan dinners. Protein + vegetables + healthy fat + seasonings = easy cleanup and maximum flavor development.
- 🌿 Fresh Herbs Transform: Cilantro, parsley, basil, rosemary, and thyme elevate simple paleo meals to restaurant quality. Add fresh herbs at the end of cooking for maximum impact.
- 🍋 Acid Brightens: A squeeze of lemon or lime juice, or a splash of apple cider vinegar brightens flavors and aids digestion. This simple trick makes paleo food pop.
- 🥥 Coconut Products Versatility: Coconut milk, coconut cream, coconut flour, and coconut aminos are paleo staples that add richness and functionality to countless recipes.
🤔 Paleo Diet Questions
🥛 Why no dairy on paleo?
The paleo approach excludes dairy because it wasn’t part of human diets until agriculture began about 10,000 years ago. Many people have difficulty digesting lactose or reacting to dairy proteins like casein. However, some paleo practitioners include grass-fed butter or ghee since they’re primarily fat with minimal lactose or protein. Listen to your body and adjust accordingly.
🌾 What about “paleo” baked goods?
While paleo baking using almond flour, coconut flour, and natural sweeteners is technically allowed, it’s best enjoyed occasionally rather than daily. These foods are still calorie-dense and can trigger the same blood sugar responses as regular treats. Focus primarily on whole foods rather than trying to recreate modern comfort foods in paleo versions.
💪 Can I build muscle on paleo?
Absolutely! Paleo provides abundant high-quality protein and nutrients needed for muscle growth. Athletes often add more starchy vegetables like sweet potatoes and adjust portion sizes to meet increased caloric needs. Many bodybuilders and CrossFit athletes thrive on paleo eating.
🍎 How much fruit on paleo?
While fruit is paleo-approved, modern fruits are much sweeter than wild varieties our ancestors ate. Enjoy 1-3 servings daily, focusing on berries (lower sugar) and balancing fruit intake with vegetables. If weight loss is your goal, moderate fruit consumption and choose vegetables as your primary plant foods.
📺 Recipe by: Live Lean TV
🎬 Upload Date: 2018-02-12 20:51:59 | 🆔 Video ID: nLerpfmw5d4
