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About Fiber35 Diet

The Fiber35 Diet is a revolutionary weight loss program that focuses on consuming 35 grams of fiber every day. Unlike many low-carbohydrate, low-fat or high-protein diets, The Fiber35 Diet does not eliminate healthful whole grains, fruits and vegetables from our daily meal plan. Instead, it promotes the extraordinary benefits of such fiber-rich foods and the role they play in maintaining optimum health. The Fiber35 Diet works to manage your hunger naturally and help combat the "yo-yo" effect (losing weight only to gain it right back) often experienced while dieting. Its easy-to-understand metabolic formula teaches a lifetime eating system designed to support long-term weight management and improve your overall well-being.


Frequently Asked Questions

1.) How does fiber help with dieting?

In addition to its beneficial role in heart health and disease prevention, fiber is also an indispensable weight loss tool when incorporated into your daily diet. Specifically, there are four very important ways in which fiber can help you lose weight and maintain a healthy body weight:

  1. Fiber will help curb your appetite. High-fiber foods, like high-fat foods, stimulate cholecystokinin (CCK) in the same way that fat does. CCK is a hormone that sends a message to your brain that you are full. Fiber promotes and prolongs the elevation of CCK in the blood, which makes you feel full for longer periods of time. This way, you can feel just as satisfied from a high-fiber meal as you would from a high-fat meal, but the meal that is high in fiber is better for you.
  2. Fiber will actually eliminate calories from the food you eat (also known as the Fiber Flush Effect). Research has shown that people who consume a diet high in fiber tend to excrete more calories in their stool. This is because fiber helps to block the absorption of calories you consume and lead those calories out of the body. In one study, scientists determined that for every gram of fiber consumed, your body excretes an average of 7 calories in the stool. That means that if you consumed 35 grams of fiber in one day, you would excrete 245 calories in your stooljust by increasing your fiber intake!
  3. Fiber foods are low energy-density foods. Because high-fiber foods typically have a very low energy density (the number of calories in a particular volume of food), eating them allows you to eat a larger volume of food without consuming a lot of calories. In this way, fiber helps to manage your hunger by helping you feel satisfied longer.
  4. Fiber slows down the rate at which your body converts carbohydrates into sugar. High-fiber foods help normalize blood glucose levels by slowing down the time it takes food to leave the stomach and delaying the absorption of glucose (blood sugar) from a meal.

Fiber foods are also generally lower in calories, allowing you to consume a healthy portion of food but with fewer calories.

2.) Would I be right in assuming that fiber isnt the silver bullet for weight loss, just another weapon in the holster? Why or why not?

The common misconception about weight loss is that a silver bullet does exist to help us achieve rapid weight loss, but the reality is not quite so rosy. While several popular diets may provide an opportunity to lose 5 or ten pounds in a short period of time, they rarely teach us how to maintain our body weight once we have shed those pounds. Further, they can often thwart our weight loss efforts by offering harmful advice. For example, several diets advise us to stop eating carbohydrates altogether, but many beneficial carbohydrates  (such as those high in fiber) actually play a critical role in weight loss and maintaining our health.

So yes, fiber is certainly another weapon in the holster. Consuming a diet that includes plenty of natural, high-fiber foods will not only help you lose weight, but it will teach you a lifetime system of optimum nutrition that will help you achieve your weight loss goal and sustain a healthy body weight for life.

3.) Is it possible to get too much of a good thing with fiber? That is, what is the daily-recommended amount of fiber? Is it still at least 25 grams daily?

It is nearly impossible to overdose on fiber. Both the National Cancer Institute and the U.S. Surgeon General recommend consuming between 20 and 35 grams of fiber daily for its tremendous health benefits. But there are many cultures worldwide in which people consume up to 75 grams of fiber daily, and it is common in such cultures to see a very low incidence of diseases such as diabetes and cancer.

4.)  Do you just jump in at that level, or do you need to start slow to allow your body to adjust? Why or why not?

It is best to start gradually when increasing your fiber intake. To prevent side effects such as gas, bloating or constipation, remember to drink plenty of water. For the majority of people, an increase in fiber actually helps to relieve constipation by providing the bulk necessary for peristalsis (the wave-like motions that move food through your intestines). Follow these simple guidelines for best results when increasing your fiber intake:

  1. Add fiber to your diet slowly to reach a healthy goal of 35 grams per day. If you become constipated, use a colon cleanse supplement before bed, or try a mineral-based laxative. Look for all-natural laxatives that contain minerals such as magnesium (a stool softener) and gentle herbs.
  2. Because fiber absorbs water, it is important to increase your water consumption when you increase your fiber intake. A good rule of thumb is to drink half of your body weight in ounces of water each day. This means that if you weigh 160 pounds, you will drink 80 ounces of water every day.
  3. If you experience gas or bloating, take a digestive enzyme formulated specifically to relieve these issues, and increase your fiber intake more gradually.

5.) For dieting purposes, should dieters load up on one type of fiber, insoluble or soluble, versus the other? Should a distinction, in the case of dieting, be drawn?

Because both soluble and insoluble fiber work together to provide health benefits for the whole body, it is important to consume both types of fiber in your daily diet. An ideal ratio of about 65% insoluble fiber to 35% soluble fiber reflects the natural balance found in whole foods. Keep in mind, however, that consuming a larger amount of soluble fiber, especially at the beginning of a weight loss program, can help maximize your weight loss efforts by supporting the Fiber Flush Effect (described above), thereby helping your body burn more calories.

6.) Can you offer recommendations for integrating fiber into your diet?

Begin slowly. In the beginning, try to make simple changes such as replacing white rice, pasta and flour with brown rice, whole grain pasta and whole grain or whole wheat flour. Try to consume more fruit, vegetables and legumes in your day, and be creative sprinkle flax seeds into your yogurt, or add a helping of black beans or kidney beans to your salad. It could even be as simple as adding a handful raspberries to your cereal each morning. Read up on different foods and their fiber and calorie content, and make healthy choices based on your findings. Always read food labels, and make sure the foods you eat have at least 1 to 2 grams of fiber for every 100 calories of food. As you progress toward your goal of 35 grams or more each day, you may find that fiber-rich snack bars, shakes and supplements are a beneficial way to boost your fiber intake.

7.) Now, one could integrate fiber into their diets by choking down tall glasses of Metamucil, but thats certainly not the most pleasant or tasty way to get ones fiber. What are some leading foods that are both high in fiber and taste?

Most people are surprised by how much fiber is in many of their favorite foods. Below is a brief list of common foods and the fiber content in each.

Fruit:
Apples (1 medium)                         5 grams
Avocados (1 medium)                     16 grams
Bananas (1 medium)                        4 grams
Blueberries (1 cup)                         4 grams
Cantaloupe (1 medium)                   4 grams
Coconut ( cup)                           10 grams
Grapefruit ( large)                         6 grams
Oranges (1 medium)                        7 grams
Peaches (1 medium)                         2 grams
Pears (1 medium)                             4 grams
Pineapple (1 cup)                             2 grams
Raisins (1 cup)                                  6 grams
Strawberries (1 cup)                         3 grams

Vegetables:
Broccoli (1 cup)                                4 grams
Carrots (1 cup)                                  4 grams
Cauliflower (1 cup)                          4 grams
Endive (1 head)                                16 grams
Green beans (1 cup)                         4 grams
Potatoes (1 medium)                       3 grams
Spinach (1 bunch)                             7 grams
Sweet potatoes (cooked, 1 med.)   3.5 grams
Tomatoes (1 large)                           2 grams
Zucchini (1 medium)                       2 grams

Grains:
Barley ( cup)                                  12 grams
Bulgur wheat ( cup)                     8 grams
Brown rice ( cup)                          4 grams
Flaxseed (1 tbsp.)                             3 grams
Millet ( cup)                                   10 grams
Oat bran (1 cup)                               14.5 grams
Oatmeal ( cup)                              8 to 11 grams
Oats ( cup)                                     12 grams
Wheat bran ( cup)                         12 grams
Wheat germ (1 cup)                         15 grams

Legumes:
Beans, black (cooked, cup)         7.5 grams
Beans, kidney (cooked, cup)      7 grams
Beans, navy (cooked, cup)         6 grams
Beans, red (cooked, cup)                        9 grams
Chickpeas ( cup)                           7 grams
Edamame (soy beans, cup)        4 grams
Green peas ( cup)                          4 grams
Lentils (cooked, cup)                  8 grams
Lima beans (cooked, cup)          7 grams
Split peas (cooked, cup)             8 grams

Nuts:
Almonds ( cup)                             8 grams
Peanuts ( cup)                               6 grams
Walnuts ( cup)                               3.5 grams

8.) Not unlike many of the prescriptions we see hawked on television, in addition to the benefits of fiber there is at least one unwanted side effect: flatulence. In trying to slim down, or maintain ones girlish figure with fiber, is flatulence a fairly ubiquitous problem? And how do you manage this problem?

The most common reason that many people experience gas and bloating is insufficient water intake. Remember that it is important to drink plenty of water when increasing your fiber content. Also, remember to bring fiber into your diet gradually, eating a healthy blend of soluble and insoluble fiber foods as you do. People may also experience gas and bloating when they attempt to increase their fiber intake by increasing their consumption of only a few specific food types. For example, if you increase your consumption of cereal and breads dramatically but neglect to consume plenty of fruits and vegetables, you may experience intestinal discomfort. It is better to eat a variety of high-fiber foods from many different natural sources.

9.) Americans measure everything in McMinutes, so how soon will the average person see any weight-related benefit?

While increasing your fiber intake is a gradual process, results are often seen in the first 2 to 4 weeks. This is because you will be taking advantage of fibers unique ability to prevent the absorption of calories and lead calories out of the body. Further, high-fiber foods will help manage your hunger, so instead of feeling hungry all the time, you will feel satisfied for longer periods of time. And when your body feels satisfied, you wont feel the need to eat constantly. Finally, consuming more foods that are high in fiber will help to jumpstart your energy and motivate you to exercise more frequently, and exercise is a key factor in any successful weight loss program.

By consuming at least 35 grams of fiber every day and following a comprehensive weight loss plan such as the one I have laid out in The Fiber35 Diet, it is possible to lose up to 8 pounds each month.

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