A low-fat vs. a high-fiber diet: for losing weight

A low-fat vs. a high-fiber diet: for losing weight

Q: My cereal (Cheerios) has only 3 grams of fiber per serving only 1 gram per serving of bread to buy. How many grams of fiber per day, I need assistance in weight reduction, and how can I refine my search in bread and cereal?

In the Academy of Sciences recommends that young women of 50 years consume less than 25 grams of fiber per day, in order to be healthy. The investigation has not sufficiently precise amount of the fiber, the weight loss, but nutritionists believe that most people met on 25-grams per day recommended that the proportion of obesity are likely to decrease. (Some studies suggest that consumption of 14 grams of fiber per day, you can consume 10 percent less calories and a loss of 4 books in four months.) High-fiber diets seem more effective weight loss issues low-fat, and a review of studies show that the people on a diet low in fat and high fiber lose three times more weight than a low-fat alone.

It is probably because you believe, the entire fiber, so you eat less. In addition, the foods that are high fiber - such as beans, fruits and vegetables - are generally low in calories, so you can eat a larger quantity of food. Think about how much more satisfactory is to eat an apple (3 g fiber, 80 calories) with a drink 8 oz of apple juice (no fiber, 110 calories).

On average, women consume only about half the recommended intake of dietary fiber responsible for the supervision of 25 grams As you said, "You must be a label reader," says Kathleen Zelman, nutrition, nutrition counseling in practice in Atlanta. Start your day with a cereal that has at least 5 grams of fiber per serving. "There is nothing wrong with Cheerios, but if you try to follow the recommendation of fibers, beef for the filling with fruit." You can also mix with Cheerios cereal on a high fiber, such as Kelloggs Raisin Bran or Multi-Bran Chex ( The 7 a.m. to 8 p.m. grams of fiber per serving are).

Search for bread, at least 2 grams of fiber per serving and marked "wheat" instead of "wheat". Many are simply wheat bread with some white bread with whole grains and caramel color dress. For example 12 Oroweat bread grains, after the package includes all the land for wheat, corn, rye, oats, barley and rice contains only 1 gram of fiber per serving - the same as the bread of delight.

Q: My sister is still a diet low carbohydrate intake. If you believe, the need for sugar, chewing gum, a "cookie" and then cough. Claimed that the carbohydrates and calories to avoid in this way. My sister is for eating disorders? And since the digestive system begins in the mouth, it's not just calories per chewing food?

Despite spit the food was not among the criteria for the diagnosis of eating disorders, undoubtedly as "eating disorders," says Kristine Clark, Ph.D., Dt.P., director of sports nutrition at the University of Pennsylvania State University Park "If your sister bodyimage questions whether the advertisement of food, as the enemy and if you are constantly on the diet and weight can be a tendency to draw a supply disruption."

Although digestion begins in the mouth of an enzyme in saliva, by the interruption of food, the number of calories that your sister are cookies is negligible, because the right to spit. Tell your sister you're concerned about your health and you will receive a diet specialist, focusing on eating disorders.

A dietary specialist can help you, it is normal, eating biscuits made from time to time and should be comprehensive, spitting, their lust. "If we refuse our food favorites that tend to sabotage our efforts in order to lose weight," says Clark. A dietary specialist can help you to learn, his sister looks foods, including carbohydrates, energy and joy. Although cookies are nutrients, cookie or twice does not ruin your diet.

Q: Most of my friends are of weight after giving birth before becoming pregnant. Celebrities on the other hand, seems to return to its pre-pregnancy form, shortly after birth. As women in a position to lose weight so fast?

Do not compare photos of celebrities. Magazine pictures can be very disappointing, "says Richard Frieder, MD, obstetrician-gynecologist at Santa Monica-UCLA Medical Center and a clinic at the Medical Faculty of the UCLA in Los Angeles. "Many actresses and models in the photos look very good, but it is often because the photos were processed and celebrities take on their property. If you stand next to them, or they are private does not have n the air, so perfect. "

That does not mean that women do not look terrible after pregnancy, but also in the best circumstances, usually takes at least six months for a woman to her body back. According to Frieder, women, more so in the form of pregnancy - or nearly so - are those who are not overweight before pregnancy, earn no more than 10 books in the first 20 weeks of pregnancy or more than 20 books in the last 20 weeks , and exercising almost every day (at least 30 minutes) before and during pregnancy. "The habits during pregnancy and before the big difference," said Frieder. Year after a pregnancy that you by your doctor, it is also important, as it is, to see how much you eat.

A low-fat vs. a high-fiber diet: for losing weight