A lowfat vs. a high-fiber diet: for losing weight, should I pay more attention to the fat or the fiber content of the foods I eat?
Q My favorite cereal (Cheerios) has only 3 grams of fiber per serving, and the breads I buy have only 1 gram per slice. How many fiber grams do I need per day to help with weight loss, and how many should I look for in my breads and cereals?
A The National Academy of Sciences recommends that women under 50 years old consume at least 25 grams of fiber per day for good health. Research hasn't established a precise amount of fiber that aids in weight loss, but nutritionists believe that if most people met the 25-gram-per-day recommendation, national obesity rates would probably drop. (Some studies suggest that consuming an extra 14 grams of fiber per day may cause you to eat 10 percent fewer calories and lose about 4 pounds over four months.) High-fiber diets seem to be more effective for weight loss than lowfat diets, and a review of the published studies shows that people on a diet that is both low in fat and high in fiber lose three times as much weight as those on a lowfat diet alone.
This is likely because fiber makes you feel full, so you eat less. Also, foods that are high in fiber--such as beans, vegetables and fruits--tend to be low in calories, so you can eat a greater volume of food. Think about how much more satisfying it is to eat an apple (3 grams of fiber; 80 calories) than to drink an 8-ounce glass of apple juice (no fiber; 110 calories).
The average woman consumes only about half the recommended fiber intake, so it does take vigilance to get those 25 grams. As you've found, "you really have to become a label reader," says Kathleen Zelman, R.D., a nutritionist in private practice in Atlanta. Start your day with a cereal that contains at least 5 grams of fiber per serving. "There's nothing wrong with Cheerios, but if you're trying to meet the fiber recommendation, beef it up by topping it with fresh fruit." You also could mix Cheerios with a cereal that's higher in fiber, such as Kellogg's Raisin Bran or Multi-Bran Chex (which have 7 and 8 fiber grams per serving, respectively).
Look for breads that contain at least 2 grams of fiber per slice and are labeled "whole wheat" rather than just "wheat." Many wheat breads are simply white breads dressed up with a few sprinkles of whole grains and caramel coloring. For instance, Oroweat 12 Grain Bread, which, according to the package "combines ground whole wheat, corn, rye, oats, barley and brown rice" contains just 1 gram of fiber per slice--the same as Wonder Bread.
Okay, now for my 2 cents worth -
First of all if you aren't used to fiber, the key is to introduce it GRADUALLY and drink a LOT of water. If you don't, it will turn to concrete in your intestines and you will be incredibly bloated. Trust me, it isn't pleasant. Secondly, it takes about 3-4 hours for it to pass into your intestines, so if it is going to give you gas plan your activities accordingly. Know what I mean, Vern?
Oh, one of the most horrible days of my life was the day, when not being used to fiber, I ate beans, sweet potatoes and cabbage all at one meal. OMG, I was so bloated, I thought I would die - I called Ryan (pharmacist son) and after he recovered from a fit of hysterical laughing, he told me, "Mom, you've got to go get Gas-X." Well, I hotfooted it down to the drugstore, swallowed those tablets on the way home, and the repercussions from the Gas-X were almost as bad as eating all that fiber in the first place. I have NEVER been more miserable in my entire life. Have you ever heard the song -
Beans, beans, the musical fruit.
The more you eat, the more you toot.
Truer words were never spoken, trust me... Okay, enough of that...
I also love Fiber One Cereal - 1/2 cup serving is 59 calories and another 14 grams of fiber. If you're not a Fiber One fan, try this - sprinkle some on your salad, or mix it with your favorite cereal, or eat it my favorite way, mixed with frozen blueberries, Splenda and Vanilla Soy Milk. Those two foods alone exceed my whole daily recommended fiber intake, but I don't stop there, I also eat black beans or pinto beans daily, nuts, fruit and my beloved oatmeal I'm averaging between 40 and 50 grams a day.. Egads, I should be a twig! *sigh* middle age metabolism....
I did walk almost 2 miles this morning at Burdette Park, my favorite place in Heavensville. Oh it was glorious ladies, the ground was wet from an overnight rain, the pine trees were so fragrant, ducks were quacking, the woodpeckers were rat-a-tat-tatting the trees, the frogs were ribbeting, and the geese were swimming. I enjoyed every minute of it.
