Weight-Loss Is anyone else a fiber freak?
- Thread starter SarahL
- Start date
Weight-Loss
Korrie
Moderator
High protien/Fiber??
One of my nursing instructors has been loosing alot of weight and when we asked her about how's she's doing it...she said she's eating a ton of protein, 70-90 grams/ day. She said that protien 'eats" fat??? Is there any truth to that???
I wonder if I should try a 1600 cal, high fiber, high protein diet??
I was told 30 grams fiber...how much protein do you think would be helpful??
One of my nursing instructors has been loosing alot of weight and when we asked her about how's she's doing it...she said she's eating a ton of protein, 70-90 grams/ day. She said that protien 'eats" fat??? Is there any truth to that???
I wonder if I should try a 1600 cal, high fiber, high protein diet??
I was told 30 grams fiber...how much protein do you think would be helpful??
25-35 grams of fiber is what is suggested as part of the US RDA so you absolutely should be getting that on a daily basis...
70-90 grams of protein isn't a whole lot of protein really unless she weighs like 50lbs... or is going ultra low calorie
Protein DOES NOT eat fat... She's an instructor? Change schools...
The threads about protein we've had ont his forum - have suggested 1 gram per pound of lean body mass...
70-90 grams of protein isn't a whole lot of protein really unless she weighs like 50lbs... or is going ultra low calorie
Protein DOES NOT eat fat... She's an instructor? Change schools...
The threads about protein we've had ont his forum - have suggested 1 gram per pound of lean body mass...
Korrie
Moderator
ok, so lean body mass means what exactly? how much I weigh?
she's a nurse aid instructor...yea, I don't know, i bet if its not the protien thats causing her to loose, i'm sure eating just high protien foods will make her cal count low then?? oh well, i don't care what she's doing, i just want to get this off...i'm really ready
she's a nurse aid instructor...yea, I don't know, i bet if its not the protien thats causing her to loose, i'm sure eating just high protien foods will make her cal count low then?? oh well, i don't care what she's doing, i just want to get this off...i'm really ready
You've said you're ready for how long ... you know what will get the weight off and keep it off.. you just have to follow thru with it..
Korrie
Moderator
I know, I know...I am just trying to educate myself a bit, I've always known weight loss comes down to cals in vs cals out...but theres more to it then that....shouldn't i also be concerned w/ fiber/protien/fat stuff like that along w/ cals??? I don't want to over do it at first though...should I just concentrate on cals for now, or do you think I should focus on protien and fiber as well??? If so, how much protien do you think I should aim for??
Fiber you should be paying attention to -
Sodium should also be paid attention to as excess sodium can lead to water retention...
Fat is necessary for the body to function so that should be watched as well
Protein - again another essential nutrient that should be paid attention to -
and calories are the king of all that's weight loss -
And exercise....
It's a lot to take in...
I've said this to you before and I'm going to say it again because I know it to be true... Your location says consistency - -THAT'S what will get you to your goal and what your primary objective should be right now.. because it's your biggest challenge.. you cant seem to stay consistent for more than 1 -2 weeks...
I'd hate to see you overwhelmed by having to take in too much at once... focus on one thing for the next 28 days... make that a habit... whether it be getting in enough calories... or exercising consistently... or checking your protein... (your suggested calorie range at Sparkpeople, should include a protein goal - that's generally between 25- 35 percent of your daily calories... While Steve's not a fan of percentages... I don't think it's a bad starting point.. if gives you something easy to shoot for...
Sodium should also be paid attention to as excess sodium can lead to water retention...
Fat is necessary for the body to function so that should be watched as well
Protein - again another essential nutrient that should be paid attention to -
and calories are the king of all that's weight loss -
And exercise....
It's a lot to take in...
I've said this to you before and I'm going to say it again because I know it to be true... Your location says consistency - -THAT'S what will get you to your goal and what your primary objective should be right now.. because it's your biggest challenge.. you cant seem to stay consistent for more than 1 -2 weeks...
I'd hate to see you overwhelmed by having to take in too much at once... focus on one thing for the next 28 days... make that a habit... whether it be getting in enough calories... or exercising consistently... or checking your protein... (your suggested calorie range at Sparkpeople, should include a protein goal - that's generally between 25- 35 percent of your daily calories... While Steve's not a fan of percentages... I don't think it's a bad starting point.. if gives you something easy to shoot for...
Doc Bunkum
New member
I am too. Just wondering if anyone had any knowledge of the guy.
Doesn't seem to have any real credentials in the area.
"Mr. Monastyrsky graduated from medical university in 1977 with a pharmacist degree (in the Ukraine). He is also a Certified Nutritional Consultant, and a member of the American Association of Nutritional Consultants.
I take it a Certified Nutritional Consultant is some sort of degree from an on-line degree mill?
Seems quite the blow hard too.
"Through his extensive investigations and research, Mr. Monastyrsky pioneered the fields of forensic nutrition and nutritional intervention—both terms that he coined."
April RD
New member
Do you mean how do I feel about chemically modified starches that are added to foods in order to increase fiber content? I just want to clarify before I ramble on. From what I understand, resistant starch is a general term for any starch that is resistant to digestion, including both naturally occurring fibers as well as those that are chemically modified.
Darth Pooh
New member
I know this was directed to April but I wanted to know if you meant the natural stuff or the stuff they are making and putting in foods to make them "healthy"?
EDIT, duh, April asked... man maybe I should read everything before I hit the QUOTE button.
MissDFITT
New member
Mmmmmm... FIBER!
Hello Everyone,
I have been analyzing my diet and it appears that I am not getting enough Fiber. So this thread is all about FIBER! I did some research through my “Science of Nutrition” textbook and found some great information to pass along.
Dietary Fiber: The non-digestible carbohydrate part of plants that form the support structures of leaves, stems, and seeds.
Functional Fiber: The non-digestible form of carbohydrate that are extracted from plants or manufactured in the laboratory and have known health benefits.
The AI or Adequate Intake for fiber differs in men and women. The AI for women is 25 grams per day and for men it is 38 grams per day or 14 grams per 1000 calories. Research indicates that American’s in general are only getting between 10-12 grams of fiber. In getting your AI of fiber you should also be drinking plenty of water. The text suggests at least 64 oz per day or 8 cups, but I know everyone’s personal amount differs. The water helps flush the fiber from the system along with the other waste your body produces.
So what happens if you aren’t getting enough fiber? The most common side effect of fiber deficiency is constipation and discomfort during bowl movements ( I know yuck, but true). And are there side effects from getting too much fiber? You bet ya! Oddly enough constipation occurs in both situations, however if you are getting too much fiber, it can cause to gas, bloating, and diarrhea which can lead to dehydration. But as previously mentioned most of us aren’t getting enough.
Fiber helps move waste through the digestional tract. Also, eating high fiber foods can decrease blood LDL-cholesterol, which is the “bad” cholesterol. (If you are interested in cholesterol, let me know).
When you are out shopping for food or making a grocery list and want to buy things high in fiber keep these tips in mind:
1. Choose breads and cereals made with WHOLE grain. These include wheat, oats, barley, and rye. Check the label to make sure if offers at least 2-3 grams of fiber per serving. The dietary fiber amount can be found under the Carbohydrate category on the label.
2. When available buy FRESH fruits and veggies, organic if possible. If either contains an edible skin, eat it! The majority of nutrients we want are found in the skin. Some examples of skinned options are potatoes, apples, and pears.
3. If fresh is not available check out the frozen food aisle. Make sure and check the label to see if any sugar or sodium has been added. Try to avoid those that have large amounts of sodium and sugar, all natural is always best.
4. Stray away from canned fruits and veggies. These are typically jammed with extra sodium or sugar to help preserve the contents. If this is all that is available then rinse the contents before cooking or eating, this will help remove the extra stuff you don’t want.
5. And finally BEANS! Legumes and beans are a great source of fiber. Its best if you cook your own rather than canned, but again if canned is all that’s available or just plain easier then remember to rinse before use!
Hopefully I have helped everyone understand fiber a little more. I am currently going though the food appendix of the text to find foods that are high in fiber for my grocery list. If you have any questions or comments please respond!
Here’s to FIBER and Cheers,
MissDFITT
Hello Everyone,
I have been analyzing my diet and it appears that I am not getting enough Fiber. So this thread is all about FIBER! I did some research through my “Science of Nutrition” textbook and found some great information to pass along.
Dietary Fiber: The non-digestible carbohydrate part of plants that form the support structures of leaves, stems, and seeds.
Functional Fiber: The non-digestible form of carbohydrate that are extracted from plants or manufactured in the laboratory and have known health benefits.
The AI or Adequate Intake for fiber differs in men and women. The AI for women is 25 grams per day and for men it is 38 grams per day or 14 grams per 1000 calories. Research indicates that American’s in general are only getting between 10-12 grams of fiber. In getting your AI of fiber you should also be drinking plenty of water. The text suggests at least 64 oz per day or 8 cups, but I know everyone’s personal amount differs. The water helps flush the fiber from the system along with the other waste your body produces.
So what happens if you aren’t getting enough fiber? The most common side effect of fiber deficiency is constipation and discomfort during bowl movements ( I know yuck, but true). And are there side effects from getting too much fiber? You bet ya! Oddly enough constipation occurs in both situations, however if you are getting too much fiber, it can cause to gas, bloating, and diarrhea which can lead to dehydration. But as previously mentioned most of us aren’t getting enough.
Fiber helps move waste through the digestional tract. Also, eating high fiber foods can decrease blood LDL-cholesterol, which is the “bad” cholesterol. (If you are interested in cholesterol, let me know).
When you are out shopping for food or making a grocery list and want to buy things high in fiber keep these tips in mind:
1. Choose breads and cereals made with WHOLE grain. These include wheat, oats, barley, and rye. Check the label to make sure if offers at least 2-3 grams of fiber per serving. The dietary fiber amount can be found under the Carbohydrate category on the label.
2. When available buy FRESH fruits and veggies, organic if possible. If either contains an edible skin, eat it! The majority of nutrients we want are found in the skin. Some examples of skinned options are potatoes, apples, and pears.
3. If fresh is not available check out the frozen food aisle. Make sure and check the label to see if any sugar or sodium has been added. Try to avoid those that have large amounts of sodium and sugar, all natural is always best.
4. Stray away from canned fruits and veggies. These are typically jammed with extra sodium or sugar to help preserve the contents. If this is all that is available then rinse the contents before cooking or eating, this will help remove the extra stuff you don’t want.
5. And finally BEANS! Legumes and beans are a great source of fiber. Its best if you cook your own rather than canned, but again if canned is all that’s available or just plain easier then remember to rinse before use!
Hopefully I have helped everyone understand fiber a little more. I am currently going though the food appendix of the text to find foods that are high in fiber for my grocery list. If you have any questions or comments please respond!
Here’s to FIBER and Cheers,
MissDFITT
there' a ton of threads on this forum on fiber.. you might want to search a bit - getting enough fiber is really quite easy... (reading your food diary - dump special k and get a healthy cereal 
there's virtually nothing nutritious about special K -it's high in sugar, non existent in fiber... it's got a great marketing campaign because it's low i calories but rice krispies or frosted flakes would have the same effect
Your cereal should have a minimumof 5 grams of fiber in it... Watch for sales -tehy do happen... and then stock up
if you're keeping track of yor calories in a program like fitday. or one of the 100s of other food diary sites, it can monitor fiber and sodium and other important nutrients...
Your cereal should have a minimumof 5 grams of fiber in it... Watch for sales -tehy do happen... and then stock up
if you're keeping track of yor calories in a program like fitday. or one of the 100s of other food diary sites, it can monitor fiber and sodium and other important nutrients...
richielancair
New member
I've heard 35 grams per day for women and 25 grams per day for men. Kinda of backwards from what you have. I have also heard that 40 to 60 grams a day is the optimim. Either way, more fiber.
The side effect you noted, which most people want to avoid with more fiber (gas) can be relieved by upping the fiber slowly. Like five grams a week. Gives your system a chance to adjust.
A good side effect is something called fiber flush. Calories are locked into the fiber and eliminated. About 9 calories per gram. 315 calories a day for 35 grams of fiber a day. 225 calories a day for 25 grams of fiber a day.
I eat a bowl of Fiber One cereal a day. 12 grams of fiber per 3/4 cup. Two Fiber One bars a day. (chocolate & strawberry) 15 grams per bar. The cereal is mostly soluable, The bars the other kind you mentioned.
The bars are 150 calories each so watch them.
The side effect you noted, which most people want to avoid with more fiber (gas) can be relieved by upping the fiber slowly. Like five grams a week. Gives your system a chance to adjust.
A good side effect is something called fiber flush. Calories are locked into the fiber and eliminated. About 9 calories per gram. 315 calories a day for 35 grams of fiber a day. 225 calories a day for 25 grams of fiber a day.
I eat a bowl of Fiber One cereal a day. 12 grams of fiber per 3/4 cup. Two Fiber One bars a day. (chocolate & strawberry) 15 grams per bar. The cereal is mostly soluable, The bars the other kind you mentioned.
The bars are 150 calories each so watch them.
MissDFITT
New member
I don't track calories only points.. it's easier for me.
I think I will stick with trying to get more fruits and veggies in that are higher fiber rather than through a cereal. But I will look into choosing a better cereal. Trader Joes usually has pretty good deals on "healthy" cereal... and yes sales do happen, but I buy cereal so infrequently that its usually a hit or miss kinda thing.
I think I will stick with trying to get more fruits and veggies in that are higher fiber rather than through a cereal. But I will look into choosing a better cereal. Trader Joes usually has pretty good deals on "healthy" cereal... and yes sales do happen, but I buy cereal so infrequently that its usually a hit or miss kinda thing.
Since you're doing ww points -
their secret formula for calculating points does involve fiber...
POINTs = (calories/50) + (fat grams/12) - (min{r, 4}/5)
The last part of the formula — min{r, 4} — is equal to the number of grams of dietary fiber or 4, whichever is the smaller number
so fiber does help with the point value..
their secret formula for calculating points does involve fiber...
POINTs = (calories/50) + (fat grams/12) - (min{r, 4}/5)
The last part of the formula — min{r, 4} — is equal to the number of grams of dietary fiber or 4, whichever is the smaller number
so fiber does help with the point value..
MissDFITT
New member
Yes! I try to find foods that at least have 1 gram of fiber, but I just started to look into this more deeply.
I'm going to the grocery store tomorrow and as always I take my points finder with me... hopefully I can find some fiber filled yummy treats!
I found its hard to balance both macro and micro nutrients without going over or under somewhere... We did an exercise in my Nurt 244 class where we inputed our 3 day diet into an online site, like fit day, but it was through the publisher of our book... then we had to pick 3 different nutrients to look at, and if we were getting to little to too much we had to adjust, but adjusting one thing threw the others off and it was a vicious cycle... I dont think I ever got all of them spot on...
I'm going to the grocery store tomorrow and as always I take my points finder with me... hopefully I can find some fiber filled yummy treats!
I found its hard to balance both macro and micro nutrients without going over or under somewhere... We did an exercise in my Nurt 244 class where we inputed our 3 day diet into an online site, like fit day, but it was through the publisher of our book... then we had to pick 3 different nutrients to look at, and if we were getting to little to too much we had to adjust, but adjusting one thing threw the others off and it was a vicious cycle... I dont think I ever got all of them spot on...