The Missing Keys to Weight Loss

The Missing Keys to Weight Loss

Fiber Makes A Difference

Whole grains are important, but it's the quantity and the fiber content that should take precedence. There are two classifications of fiber: soluble and insoluble. Soluble fiber helps to lower cholesterol. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Insoluble fiber won't lower cholesterol but will help with your bowel movements. Berries are a good source of fiber ( it's the seeds!) but other foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin. Yup...eating an apple, skin and all gives you the perfect balance!

The average American consumes no more than 15gm of fiber daily, which is half the recommended level. So how can you incorporate more fiber into your low carb diet?

Eat whole grain cereals composed of kamut, spelt, quinoa but MEASURE the amounts correctly.

Most boxes of cereal state 30gm as around 100-120 calories, but that is only 1 ounce. Every notice how small ONE OUNCE of cereal actually looks in a bowl? So weigh it out - don't measure in a cup as you will overestimate the amount by almost double.

DO NOT use fiber supplements

Studies have shown that fiber supplements have no effect on lowering cholesterol. You simply can't fool Mother Nature when it comes to the impact of REAL fiber on your health.

Variety

It's more than the spice to life, it can make the difference in whether your weight loss "stalls" or continues to a healthy balance. All foods have good and bad components in them. It's the rule of nature, so when we concentrate on just ONE characteristic of a food, we miss out on the benefits of several other parts of that food. So, be aware of the serving size, measure these moderate/high glycemic foods carefully and you'll find yourself easily falling into the 25gm of fiber range in your diet in no time.

Diet, Physical Activity, and Sedentary Behaviors as Risk Factors for Overweight in Adolescence
Arch Pediatr Adolesc Med. 2004;158:385-390.

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The information contained in this web site is not intended as a substitute for the medical recommendations of physicians or other health-care providers. It reflects the experiences, studies, research, and opinions of the author and is presented for informational purposes only. Before beginning this, or any nutrition program, you should consult with your health-care provider.