Weight-Loss Is anyone else a fiber freak?

Weight-Loss
And again ... no new information posted here...

Irealize that you're trying to promote your book -and while we are always happy to have professionals on this forum - you will find I hope, that the level of general knowledge on this forum aboout what consistitues a healthy diet, is head and shoulders above your stanrdard internet forum thanks to the efforts of a few individuals.

While we're always willing to welcome new folks- i'd encourage you to read around the forum before randomly posting threads... about info that's really not new to many people.

thanks
 
I agree with maleficent in that you can easily consume an adequate amount of fiber in your diet without having to use supplements. Try finding a breakfast cereal with at least 5 grams of fiber per serving and other grains with at least 2 grams of fiber per serving (e.g., tortillas, bagels, waffles, pasta, rice, pita bread, etc.). I really like Fiber One w/ Honey Clusters AND Curves cereal, but they are both packed with fiber so I usually mix one of them with a different cereal (e.g., Honey Nut Cheerios or whatever other cereal I have on hand). Mixing it w/ another cereal gives you a great compromise because you get fiber and a good taste.

You can also get a good amount of fiber in fresh fruits and veggies (with the skin when possible). And, don't underestimate the power of beans; they are an excellent source of fiber. I try to add them into dishes when possible (e.g., soups, casseroles, etc.).

Other products I use are:

Barilla Plus pasta (yellow box): has 4 gm fiber per serv.
Go Lean Kashi blueberry waffles: 3 gm fiber per waffle!
Whole wheat breads: 2 gm per serv.
Curves cereal: can't remember off-hand
Morningstar Farms veggie corndogs: 4 gm fiber per serv.

Hope that helps!
 
Mission Carb Balance tortilla wraps. The small ones have 11g of fiber right there.

Also if you do eat cereal then you can add in some oat bran and get another boost of fiber. I think 1/4 C is about 7g fiber. However its about 100 calories as well.
 
I have also found if you are a sandwich eater that changing from a white or even wheat bread to a whole grain bread or multigrain bread alows you to add more fiber as well. There is also the smart popcorns.
 
Cholesterol, fiber and oat bran
Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat at least 25–30 grams of dietary fiber — in both soluble and insoluble forms — every day. The more calories you require to meet your daily needs, the more dietary fiber you need. Try to eat at least 14 grams of fiber per 1,000 calories you consume.

Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Replace low-fiber foods (white bread, white rice, candy and chips) with fiber-containing foods (whole-grain bread, brown rice, fruits and vegetables).
Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet, too.
Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.
Read the Nutrition Facts label on all packaged foods that claim to contain oat bran or wheat bran. Many of these products actually contain very little fiber and may also be high in sodium, calories and saturated or trans fat.

source:
 
I find that the Trader Joe's cereals have really good fiber and taste good, too. My favorite is the Fiber O's. Think high fiber cheerieos. 10 g per serving. I've been using that as a late night snack, too.

Progresso makes some good soup that is good with fiber. The southwest vegetable is really good. 120 cal for the can and that has 8 g of fiber and 6 g of protein. They also have others, but that's all I have here at work, so I can't quote the stats.
 
tonymcclellan said:
Mission Carb Balance tortilla wraps.
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I eat those because I like the taste, but IMHO they're nutritionally equivalent to a supplement. They just use a little cellulose gum to hold everything together, and are formed into a food-like result, rather than using a capsule or compression to hold everything together.

Although I feel the same way about fortified food in general. Cereal with 100% of your RDA of every vitamin and mineral under the sun? Exactly the same as an unfortified cereal and a multivitamin/mineral supplement.
 
In my experience, I found that sneaking some wheatgerm into the oddest of place can help quite a bit.

Serving Size: 1 oz, toasted Calories: 108
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 14 g
Protein: 8 g
Dietary Fiber: 4 g
Sodium: 1 mg
Folic Acid: 100 mcg
Pantothenic Acid: <1 mg Riboflavin: <1 mg
Thiamin: 1 mg
Vitamin B6: <1 mg
Vitamin E: 4 mg
Calcium: 13 mg
Copper: <1 mg
Iron: 3 mg
Magnesium: 91 mg
Manganese: 6 mg
Phosphorus: 325 mg
Potassium: 269 mg
Zinc: 5
 
Fiber Supplements

I've heard from my family doctor that metamucil fiber supplement is good for weight loss as its supposed to fill up the stomach and stops you from eating as much...any truth to this?
 
spend some time reading around the forum....

this question has been asked and answered multiple times...

No - you are better off getting your daily fiber intake from real food -it's not hard to get your suggested fiber dosage from real food you don't need the supplement.
 
Doc Bunkum said:
Ditto!

Take a look at April's credentials on her website in her profile.

Good stuff!

Nice to have someone with your knowledge on board!
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Thanks! Sorry I'm just now responding; I've had a very busy week in general and have been using any extra time to work on getting my new website and blog up and going. Plus, now that it's finally warming up in my neck of the woods, I've been spending more time outside with my kiddos, which means less time on my Mac!

In regards to the fiber discussion, I just discovered a new cereal by Fiber One, called Caramel Delight. It tastes GREAT! You can go to Fiber One's homepage to order a free sample of it. I ordered my free sample a couple of weeks ago and ate it for breakfast this morning. I was pleasantly surprised by how good it tastes. It looks and tastes similar to Cinnamon Toast Crunch and is packed with 9 gm fiber/cup. I usually mix my high-fiber cereals with something else in order to make it more palatable, but this one actually tastes good enough to stand alone.

If your local grocery store doesn't carry it, then I believe you can order it from Amazon.com's grocery section.
 
Anybody know anything about Konstantin Monastyrsky and his book ?

Contends everything we think we know about fiber is wrong...

"Fiber causes colon cancer; fiber-rich products contribute to heart disease, breast cancer, and diabetes; fiber stimulates appetite and causes weight gain; and fiber is behind practically all digestive and colorectal disorders — from indigestion to stomach cancer, from irritable bowel syndrome to Crohn's disease, and everything in between."

I don't know the science behind his claims, if any. Just read some reviews on Amazon that seem favorable to his views.

Any thoughts?
 
Trainer4Newbies said:
Looking at the nutritional info, it seems like that cereal has a lot of sugar...
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It contains 41 gm of Total Carb, but 9 of that is fiber (which can be subtracted) for a total carb. of 32 gm, which would be 2 carb servings (1 carb serving = 15 gm carbohydrate). For a diabetic who counts carbs for blood sugar control, 3-4 carb servings per meal is completely appropriate. So, 1 cup of this cereal plus 1 cup of skim milk would provide 3 carb servings.

Of that 41 gm of Total Carb, there are 10 gm of sugars (which is probably what you were referring to). In my opinion, it's important to allow discretionary calories in moderation. In this case, the extra 40 calories from the 10 gm of sugars makes a nutrient-dense food more palatable and provides a great amount of fiber. It would be a much better use of 10 gm of sugar than, say, a candy bar.

Most of the weight loss clients I've encountered aren't willing to give up all added sugars, so I think it's more important to teach them how to include them in moderation because that's the kind of diet they can maintain long-term. If I can get someone to switch from only eating a low-fiber sugary cereal, like Cinnamon Toast Crunch, to a high-fiber one like this new Fiber One Caramel Delight, then I'm happy. I'm all about what's practical for the average American.
 
Doc Bunkum said:
Anybody know anything about Konstantin Monastyrsky and his book ?

Contends everything we think we know about fiber is wrong...

"Fiber causes colon cancer; fiber-rich products contribute to heart disease, breast cancer, and diabetes; fiber stimulates appetite and causes weight gain; and fiber is behind practically all digestive and colorectal disorders — from indigestion to stomach cancer, from irritable bowel syndrome to Crohn's disease, and everything in between."

I don't know the science behind his claims, if any. Just read some reviews on Amazon that seem favorable to his views.

Any thoughts?
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Of course, I would need to spend time researching this guy before forming an educated opinion about him or his theories. However, I can speak from both personal experience and from the many people I've counseled over the years. Fiber absolutely has great satiety value, curbs appetite and keeps you more full between meals, and it absolutely positively improves constipation and keeps the bowels regular.

I've had many people tell me that they can't believe how much more full they were once they started consuming more fiber and how they didn't feel the need to snack as often, so I also feel strongly that fiber does aid in weight management.

I'm quite skeptical of this guy and wouldn't be easily swayed in his direction.
 
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