Put Fiber to the Test and Feel Better in Just 10 Days
Observe the insulin balance that fiber can achieve in just 10 days by trying the plan below. Not only will your blood sugars start to level off, you will also make headway with your weightloss. Don't take our word for it. Try it.
The 10 day Test
Eat what you normally eat, but consume the following 10-15 minutes prior to each meal:
- 6 grams of Psyllium fiber (Found in Metamucil) AND
- 1/2 cup of either black beans, kidney beans, or pinto beans. or one medium apple, orange or pear
Fiber: Metamucil is an excellent source of Psyllium fiber (if you are allergic to Psyllium substitute Citrucel). To consume 6 grams of dietary fiber you would need:
- 2 teaspoons of Metamucil powder (mixed with water, as directed) OR
- 2 Metamucil wafers
Beans: The ½ cup of beans can be any of the following: black beans, pinto beans, or kidney beans. Try to find beans with no sugar, fat, or salt added. If you cannot find beans without added salt, be sure to rinse beans thoroughly. Do not use bean medleys or beans mixed with meat. Canned beans are already cooked, just refrigerate after opening.
If you do not tolerate beans, or find yourself in a setting where beans are not ideal, substitute a medium apple, pear or orange for the ½ cup of beans.
For accelerated results take a 10 minute walk after each meal. The easiest method is to walk for 5 minutes in one direction the back to where you began. It’s easier than you think and you’ll feel better and look better in no time at all. Walking after meals is actually a great way to keep blood sugar under tighter control.
Put Fiber To The Test
Insulin resistance makes it difficult to lose weight. Part of the problem is medication/insulin actually makes you gain weight instead of losing it. In the 12 years we’ve worked with diabetes, we’ve learned an interesting thing about weight loss and diabetes: fiber is a great catalyst for weight loss and a good tool to aid with sugar control..
Warnings/Before You Begin
Prior To Beginning This Program:
- Make an appointment to see your physician soon after the start of this plan. Because if this works - and it will - your doctor will need to adjust your meds.
- Check your blood sugar at least 4 times daily, including each morning before you eat and two hours after every meal.
- If your morning sugar is 70 or less, your blood sugar 2 hours after each meal is 80 or less or should you experience symptoms of hypoglycemia (shakes, sweats, dizziness, weakness, heart palpitations, etc.) consult your physician promptly.
Know Your Blood Sugar
For 2 or 3 days prior to beginning the Plant Fiber Diet, test and record your sugar each morning before eating breakfast and again 2 hours after lunch. This will help you measure improvement.
A High Fiber diet is extremely beneficial but if we add too much fiber too quickly, intestinal discomfort can result. If you feel you need to cut your Psyllium fiber down to just 3 grams per meal instead of 6, go ahead and do this. It will only take a few days before you can increase your fiber up to the recommended 6 grams per meal.
As you start adding more fiber laden foods in your diet, reduce the grams of Psyllium fiber you are taking. The goal is to consume a total of 45 grams of fiber during the day. Going above that is excessive and does not help achieve better results.
Thought Behind the Test
Plant fiber helps control your portions because it makes you feel full. The soluble fiber included in our 10 day test attach to sugar molecules, metering it into your bloodstream over time, which prevents blood sugar from spiking.
This 10 day test is meant to show you the impact that plant fiber can have on diabetes. It’s not meant to be a lifelong diet, rather a tool to show you how you can improve the nutrition part of your lifestyle. When you’ve finished the test and seen the results, come back and visit us. We’ll help you incorporate permanent changes in your life to sustain and surpass results seen with the 10 days test.
This plan was developed by Dr. Stuart Seale, co-author of The 30 Day Diabetes Miracle.
