Diet and Routine Plan

My number one issue about muscle building and weight loss was food cravings, and never feeling satisfied after my meals. Ultra processed food such as the junk food is so tasty. It's so good and we always keep continuing to crave more because there's a big reason why and I believe it's because of the lack of fiber.

I don’t follow strict meal times since my eating schedule varies day-to-day. However, I stick to certain principles to maintain a balanced diet and manage weight.

Bread and Carbs
-I focus on whole grain, multigrain, or sourdough bread and I wouldn’t consume it unless I’m doing physical work or exercise to burn it off.
- For cereals, I also choose whole grains to ensure I’m getting fiber.
-I avoid white bread 

Fiber Supplements
-I take fiber supplements like psyllium husk, inulin, glucomannan, or apple pectin before meals to help me feel full and reduce cravings.
  
Meals and Snacks
-Morning: I avoid heavy carbs like bread and cereal unless I plan to exercise. Instead, I eat fruits, nuts, or vegetables to avoid a mid-morning energy crash. 
-Also a fiber supplement mixed with a protein shake in the mornings Helps so much 

-Throughout the Day: I incorporate high-fiber foods like beans, chickpeas, flaxseeds, chia seeds, and vegetables. I blend beans and chickpeas into thick soups and make veggie shakes with water.

-Protein: I eat common protein sources like fish, chicken, steak, and ground beef. I cook ground beef with garlic and onions for the added benefit of inulin.

  
Weight Loss Strategy
-Fiber plays a major role in my diet. It helps me stay full, reduces cravings, and supports weight loss by fostering healthy gut bacteria.

-I also drink apple cider vinegar in the morning and evening, which has been shown to aid weight loss.
-If I indulge in fast food like pizza or snacks, I take fiber supplements beforehand to prevent overeating during or after.

Other Tips
-I drink coffee with lemon water, which helps with digestion and overall health. 
-Drinking a lot of water never helped until I was able to increase my fiber then I would drink water and feel full.

-I aim for variety in fiber sources and slowly increase my intake to avoid bloating or discomfort. This is important as you’re going to feel bloaty gassy, minor headaches because of the increase of the fiber. So since you get the side effects, don’t feel like you’re doing the wrong thing your body is getting used to the increase of the fiber.

-My diet focuses on fiber, protein, and healthy fats, which are essential for muscle building and controlling hunger.

This plan helps me stay on track with my health goals, ensuring I get enough fiber and nutrients while managing cravings and energy levels.