Secret To Losing Weight (That No One Talks About!)
In this video, Eric Roberts presents dietary fiber as the under‑discussed secret to easier weight loss. He begins by reaffirming the need for a calorie deficit and adequate protein, then shifts focus to fiber, arguing it is the most overlooked nutrient for fat loss. Roberts explains how fiber promotes satiety by slowing digestion, stabilizes energy levels throughout the day, and increases the thermic effect of food, thereby helping to maintain a calorie deficit. He then shares his personal top‑8 high‑fiber, low‑calorie foods—raspberries, blackberries, chia seeds, bananas, rolled oats, high‑fiber breads, kiwis, and apples with skin—plus honorable mentions such as avocados, beans, and potatoes, and advises viewers to pick 2–3 of these foods to eat daily. He recommends consuming these fiber‑rich foods early in the day (front‑loading) to curb afternoon and evening cravings. Finally, Roberts provides realistic daily fiber intake goals: roughly 20–30 g for men and 15–20 g for women as a starting point, with the option to increase toward 30–40 g as consistency builds. The video ends with a call‑to‑action for personal coaching services.
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If you're looking for a secret to make losing weight a hell of a lot easier for you, then this video is for you. By now you probably know, and if you don't, I will educate you, that you need a calorie deficit in order to lose weight. If you don't know what a calorie deficit is, this just means you are eating less calories than you are burning. Now, to create this calorie deficit, there are a multitude of things you can do. We could talk about your sleep, we could talk about your workouts, we could talk about your diet, your supplements. This secret, one secret I'm gonna give you in this video, is not gonna do with your supplements, it's not gonna do with your workouts, and it's not gonna do with your sleep. It is going to do and be about your diet, which I know for majority of people, that's where most of us struggle is our diet. So if that's you, again, keep watching. This video's for you. By now you also probably know that protein is really important for you in your fat loss journey and your weight loss journey. It's going to help you with your workouts. It's going to help you with your muscle. It's going to help you burn more calories. All of that's great, but again, you probably already know that. So I'm actually not going to be talking about protein in this video because I think most of us know we should eat more protein. But there's one other nutrient that we don't— I don't hear a lot of people talking about in the fitness space that is going to be a game changer for you if you are looking to lose weight. And that one other nutrient is going to be— You Your handy dandy fiber intake. Compared to a calorie deficit or compared to protein or all the other things that people talk about when trying to lose weight, I hear fiber get mentioned the least, and yet it is probably one of the most important things that you can do. So in this video, this is the secret, this right here, getting more fiber and eating enough fiber. So I'm gonna explain to you why fiber is so important for weight loss. I'm then going to talk about my favorite foods that are high in fiber and low in calories so you can stay in a calorie deficit. This marker sucks and I'm sorry, I'll use my blue one after this. And then number 3, I'm gonna talk about how much fiber men and women both should be getting per day. First and foremost, why is fiber so important? Well, if you are on a calorie deficit on a weight loss journey, you probably know what happens when you start to try to diet. You try to start to eat healthier and lose body fat. You get hungry. It is one of the number one reasons, or hangry potentially. It is one of the number one reasons why people fall off their diet because, you know, you get to 3 PM, 4 PM, 5 PM, 8 PM, 9 PM, you're hungry for the sweets, for the cravings, for the carbs. So what fiber is going to do is much like protein, but almost potentially to a higher degree, Fiber keeps you way more full because it is slower digesting in your system. So if the fiber is slower digesting, that means it takes longer to digest, and that means you will stay full from the foods that are high in fiber that you are eating. Clearly, if you do that, you are going to be able to stick to your diet a lot better because you're not as hungry for cravings for sweets Those sort of things. I hear this all the time: sugar cravings, sugar cravings. It's like if you're eating enough fiber, I promise you it is going to help with your sugar cravings. And the second part of this, we actually mentioned like sleep earlier, which again we could talk about sleep in this video, but we won't. But most people are not getting enough sleep, which means you're exhausted, you're tired, which also makes it very hard to stick to your calorie deficit. So fiber usually is going to give you much more sustained energy throughout the day as opposed to eating something like M&M's or eating something like chips or eating something like foods that just are not high in fiber. And so if you can have more sustained energy throughout the day, there's going to be less peaks and crashes because what happens a lot of times, maybe you get home from work and you're exhausted and you're tired and you don't care, you can't be bothered to go cook something or make something, so you just grab The chips or the candy or the cookies, or maybe those sweet cravings do come about. If you get more fiber into your day, it's gonna help both those things a ton. And the last one most people actually don't know about, and it's kind of minuscule, but I wanna put it here just because I wanna encourage you to eat more fiber. Foods that are higher in fiber, generally speaking, burn more calories. And let me Let me explain why. So foods that are high in fiber, they're usually very nutrient dense, and again, they take a longer time to digest. When you have these foods that are higher in fiber and they're less processed, when you have less processed foods, your body has to break down the food a lot more than if you were eating something like Rice Krispies, for example, that is higher processed, not high in fiber. It can digest that and break that down and process that very easily because it's already processed. But usually foods that are higher in fiber is going to also help you burn more calories via what we call the thermic effect of food. Like, your body has to burn calories digesting food. Generally speaking, foods that are higher in fiber burn more calories, which can help you create that calorie deficit we talked about earlier. Now that we know why fiber is so important, I'm going to talk about the— my favorite high-fiber food. Now, you could very easily go to Google and just type in, you know, high-fiber foods, and you'll get a ton there as well. But I'm going to give you my top 8. And what I would personally do, whether you pick between, you know, my top 8 or Google's top 8 or whatever, I would pick about 2 to 3 of these foods that you're gonna make your list of. Pick 2 to 3 high-fiber foods that you have every single day no matter what, because that way you won't have to worry about if you're gonna be getting enough fiber in or not, which I'll talk about how much fiber you should be getting per day for both men and women at the end of the video. But if you just pick 2 or 3 and just eat that every single day from the list you make, you'll be good. So the first 2, I'm going to kind of go hand in hand. And remember, I'm also trying to be conscious of low-calorie, high-fiber foods if we are trying to lose weight and be on a calorie deficit. So the first 2 are going to be both forms of berries, and they're going to be raspberries and blackberries. Both of these foods are incredibly low in calorie And they are high in the fiber. So you kind of get the best of both worlds here. You can eat a lot of food volume. Think about it like this. If I had a tablespoon of peanut butter and that was, you know, or 2 tablespoons of peanut butter is 180 calories. If I had like 2 tablespoons of that versus a big bowl of raspberries or blackberries, you can eat a lot more food volume. For the same amount of calories. And when we talk about trying to stick to a calorie deficit, not only will the fiber help fill you up, but just eating more food will help fill your stomach up more, which is why these 2 are by far my top 2 go-to. Now my next one here is going to be chia seeds, and chia seeds are high in fiber, which is good. They can be higher in dietary fat as well, which usually foods that are higher in fat are going to be higher in calories. But the reason I put them here is because they're so easy to like throw into a smoothie. They're so easy to like throw into your Greek yogurt. It's something I do every single day. At breakfast, I have my Greek yogurt and I actually have all 3 of this. I have my Greek yogurt, I have my raspberries, and I have my chia seeds. I have all 3 of those things in the same thing. So I'm getting a ton of fiber, a ton of protein, a little bit of dietary fat, which can also help keep you a little bit more full, by the way, because dietary fat is Also slower digesting. Do have to be mindful of the calories, but chia seeds are a great option. My next high fiber food is going to be bananas. And are there technically foods that are probably higher in fiber than bananas? Sure, but they're so easy. Again, the way I approach this journey, just so you know, I actually— what we do and what I do as a company, as a business, we coach real people in real life. And so I know like Even if there might be foods that are like more optimal, grabbing and going with a banana is so much easier than like making this whole gourmet, you know, 3-course meal in the morning for breakfast while you're trying to get to work and get your kids ready. Or as opposed to grabbing a banana or throwing down some raspberries or chia seeds, a lot easier. So bananas are one of my go-tos for high fiber. And also, if you're eating these other things as well, then you're already going to be stacking up the fiber. Next high fiber food is going to be oats And if you can, trying to get just like the regular rolled oats, not the ones that are like super processed or that are like the flavored ones. Nothing wrong with that. And I actually have those in my pantry right now. But if I am trying to be a little bit more mindful of fiber, generally speaking, just like the regular rolled oats, like when you look at the ingredients of the food, generally just the regular rolled oats are going to be a little bit less cal— or roughly the same calories, but higher in fiber. Which again, that's what we're talking about here. And you could also throw in a banana with your oats. You could throw in raspberries, you could throw in chia seeds. You see, you're starting to see how like just even one meal a day, probably like if you include one, you know, 2 or 3 of these one, uh, 5 high fiber foods at one meal a day, you're probably gonna hit your goal of how much you should be hitting per day. Which again, we will talk about after we get done these last 3 high fiber foods. The 6th one is gonna be any sort of like high fiber bread. And, you know, a lot of people tell you you can't eat bread and lose fat. They're morons. You can absolutely eat bread. You could eat white bread and still lose fat. But if we're talking about foods that are high in fiber, if you go into the grocery store the next time and look at the breads you're consuming, you know, whether it's like Dave's Killer Bread or they have like different sort of like brands, they usually do have breads that are very high in fiber. And so whether you like toast in the morning, whether you like making sandwiches, whether you like doing some, uh, you know, French toast or something like that. Like, you can absolutely find high-fiber bread, and that way, if you like bread, you don't have to cut it out and you can get higher fiber foods. The last 2 ones I'm just going to kind of combine because I don't know, I feel like it, uh, is going to be kiwis and then apples with the skin. And that's really important because that's where the fiber is held, in the the skin. So if you are going to eat the apple, try to make sure you get the skin with it because you'll get the fiber that way. And some other like honorable mentions are going to be avocados, which again, a little bit higher on the, on the, on the calorie side. But again, if you can get that high fiber and that good dietary fat to keep you full, that's always going to be a positive win there. And also beans and potatoes are also foods that can be higher in fiber as well. So again, You can, you can take this list, you can Google some stuff, like fine, but I would just pick your 2 to 3 high fiber foods you're gonna get every single day. And I would try to include these early in the day. That's one thing I didn't mention here, and I don't even know if you can see these down here, and if not, I apologize. But I didn't mention this, I would try to eat these foods earlier in the day, around breakfast time and around lunchtime, because again, when do you normally Overeat. When do you normally get tired? When do you normally overeat? You're usually not overeating at like 9:30 AM on a Tuesday. It's usually 2 PM, 3 PM, 4 PM when you get home from work and you're tired and you're hungry and you're exhausted. You have cravings. It's usually nighttime after dinner. You have sugar cravings, sweet cravings. If you get these higher fiber foods earlier in the day, you will not be as hungry later at night, which means you then won't end up probably making those decisions to You know, eat the cookies or X, Y, and Z, which they're not inherently bad if you eat cookies, but if you overeat them, you won't be in your calorie deficit. So try to get these foods early in the day. Now, last part of the video, how much should you be having per day? All right, I'm gonna break this down for both men and women, and I had to get a different marker because my blue marker was going out on me. Support the video, like the video, leave a comment, subscribe so I can get some new markers so I can write on my board. How about that? Um, Okay, so the way I'm gonna approach this is from an optimal standpoint, but also from a realistic standpoint, because sometimes people will argue with me like, well, they should be getting more than that, or they should be getting less. It's like, again, I know that if you're not even tracking your fiber, or maybe you're eating 4 grams of fiber per day, like, I'm not gonna set you up for failure here. So if you are a man, you are going to try to get somewhere around that 20 to 30 grams of fiber per day. to 25 grams per day. You can get more and people might argue, no, you should be getting 30 to 40 grams per day. That's fine, but again, if you're not even at 15 or 20, I would try to shoot for 20 grams of fiber per day. And for women, again, people argue this, but I would try to start at least with 15 to 20 grams per day. Once you can consistently get that, then I would bump up to— And the same thing for here. Once you can consistently get this, I try to bump up to 30 to 40 grams. And then right here again, I try to bump up to like 25 to 30 grams per day. And the best way I can tell you this is what I said previously, try to front load your day with fiber. Front load your day with fiber. So also, if let's say you're coming to like 2 PM, 3 PM, 4 PM dinner time, and you've only had 4 grams of fiber all day, It's going to be very tough to get 25 or 20 grams of fiber at dinner. You're going to be very conscious of it. But if you can get it earlier in the day, it'll help with your hunger and you won't have to worry about it when you get to later in the day. I truly hope this video helped you. And if you are interested in getting coaching from myself and my team I mentioned earlier, this is what I do for a living. So if you're interested in that, click the link in the description of this video. Other than that, hope you have a great day and we'll chat soon.
