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Stop dieting and eat more Fiber to lose Weight
Breaking News…beep-beep-beep-ba-beep-ba-beep-beep.
This just in! Americans are fat!
Okay, so maybe you knew that already. But do you
know why? Sure we watch too much TV, spend too
much time on the computer and eat too much fast
food but that’s not all. According to Dr.
Michael Roizen, author of The Real Age Diet,
Americans do not get enough fiber. Wha-wha-wha?
Fiber? What the heck? You mean, like, I have to
eat prunes? Ew! It seems as if fiber not only
helps you stay fuller longer, reduces absorption
of calories, regulates metabolism, digestion and
blood sugar levels, but eating 25 grams or more
lowers your “Real Age” by 3.5 years. Americans
average only 12 grams a day. No wonder we’re
fat!
Why High Fiber Foods Help you lose weight:
* Fiber adds bulk (mostly water and fiber) and
helps you feel fuller longer.
* Fiber increases the level of the hormone CCK.
CCK or cholecystokinin tells you “You’re full
now…Step away from the plate.
* Fiber regulates blood sugar. It slows down the
rate in which your body converts carbohydrates
to sugar which is why it’s recommended for
people who are diabetic or hypoglycemic.
*Eating fiber early in the day will curb your
appetite 4-8 hours later—the more fiber in your
breakfast the lower your desire for a mid
afternoon snack.
*Fiber helps to block the absorption of
calories. At the University of Kiel in Germany,
the Department of Human Nutrition and Food
Sciences found that for every grain of fiber we
eliminate 7 calories. Literally. People who eat
high fiber diets excrete more calories in their
poo. This means that if you eat the recommended
25-35 grams a day you will save a minimum of 175
calories a day which amounts to a weight loss of
21 pounds a year.
***WARNING***
Do Not increase your intake of fiber all at
once especially if you interact with people on a
daily basis. Rapidly increasing your fiber
intake can cause serious gas. Do your family and
co-workers a favor and increase gradually. Go ¼
of the way to 25 grams the 1st week, ½ way the
2nd week and ¾ of the way the 3rd week.
High Fiber Foods:
 Fruit:
Orange (med) 7g
Apple (med) 5g
Pear (med) 4g
Banana (med) 4g
Vegetables
Potato (med) 3g
Beet (med) 2.5g
Broccoli (½ c) 2g
Spinach (½ c) 2g
Legumes
Red beans 9g
Black beans 7.5g
Lima beans 7g
Soy beans 3.8g
Grains
Barley (½ c) 12g
Rye (½ c) 12g
Oats (½ c) 12g
Millet (½ c) 12g
**Recommended: 25-35 grams a day.
SOURCES:
Lowe, Carl. “Hello Fiber, Bye-Bye Calories. How
high fiber foods help flush away calories. P.
12. Weight Loss Essentials. 2008.
Roizen, Michael, MD. The Real Age Diet. 1998.
Harper Collins.
Watson, Brenda C.N.C. “Losing Weight. The Fiber
35 Way. P. 2-5. Weight Loss Essentials. 2008.
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