High Fiber Diet

Fiber Intake & Weight Loss

Fiber is a necessary part of your daily diet, but the amount and source may differ. The latest research suggests that diets high in fiber can increase weight loss and improve other untargeted areas of diet.


In a trial of 121 adults with metabolic syndrome, fiber was increased in the diet to 30 grams per day to see what effects it had on weight loss and overall diet. Fiber was increased in participants over a 12 months period. Participants also received diet counseling throughout this period (14 sessions). An average weight loss of 4.6 pounds was observed over this 12-month period.

Other significant improvements were seen in the participants’ diets. These areas included calorie intake, fish consumption, sodium, saturated fat, lean protein, and cholesterol.


Getting counseling on a proper diet, especially one that is high in fiber, seems to help reduce weight and lead to other dietary improvements. The researchers think that by even changing one aspect of a diet, and helping patients understand and follow that one change, it can result in transformations elsewhere in their diets as well.


  • Look into eating more healthy foods, as opposed to restricting bad foods.
  • Recommended fiber intake for men up to age 50 is 38grams per day. Men 51 and up should consume 30 grams of fiber per day. Women up to 50 years old should have 25 grams per day of fiber. Women 51 and over should consume 21 grams per day.
  • Foods high in fiber include fruits, vegetables, legumes, nuts & seeds, and grains.
  • Try to space fiber intake out through your entire day.
  • When increasing your fiber intake, do it slowly.
  • Be sure you are staying well hydrated when increasing your fiber intake.


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This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.




Pagoto S. Abstract T-3113-OR. Presented at: Obesity Week; Nov. 2-7, 2014; Boston.


Diet Fads

Do Fad Diets Work? 

Have you ever thought about loosing weight? Have you heard of that great new diet with quick and easy results? Do any of these fad diets really work or are they all bogus? These are questions I hear all the time and I often find myself asking the same questions when hearing about the latest of these fad diets.

A new review done on big name diets has found that all of the diets studied seemed to help people loose weight in the short term, but none had lasting results. The review found that big name diets like Atkins, Weight Watchers, and the Zone were all modestly effective over a one-year period. Patients lost 4-10 pounds on average when these diets were compared against each other.

The South Beach diet did not do as well, and scored no better than traditional advice on low-fat eating.

However, looking over a two-year period, people on Weight Watchers or Atkins often gained back weight they had lost.

What it means: 

Before you go on a brand name diet, be sure it is something you can live with for the long haul. Some of these diets are very expensive and may not yield better results over traditional dietary advice.

These fad diets can be effective in the short term to help loose 5-10 pounds, but remember that these are only short-term solutions and a starting point to move toward a healthier diet and lifestyle.

Healthy Lifestyle:

A long-term healthy diet should not deplete your body of nutrients, protein, carbohydrates, and essential fats.

You should be exercising daily. To meet the calorie needs burned during exercise you will need proper nutrition and a diet that deprives you of carbohydrates may leave you feeling exhausted.

Remember that loosing weight is not easy. You need patience and continued effort to make it work. You did not gain the extra weight you have in one day and you can’t expect to loose it all overnight with a quick fix.


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This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.


Renee Atallah, M.Sc., research assistant, Center for Clinical Epidemiology, Jewish General Hospital/McGill University, Montreal, Canada; Jim White, R.D.N., spokesperson, National Academy of Nutrition and Dietetics; Nov. 11, 2014, Circulation: Cardiovascular Quality & Outcomes, online


The Grapefruit Benefits

King of Citrus: Grapefruit

Grapefruit is a well-known health food. It contains high amounts of vitamin C, which helps keep your immune system strong, and it often appears in fad diets as a weight loss enhancer. However, is there any truth to these claims?

Researchers at UC Berkeley found that mice drinking sweetened grapefruit juice gained less weight on a high fat diet compared to mice on the same diet drinking sweetened water. The mice drinking the grapefruit juice also had better measures of metabolic health (including insulin sensitivity, blood sugar levels, and triglyceride levels in their livers).

Some drawbacks of the study include the fact that the California Grapefruit Growers Cooperative funded the research. This is also a study done on MICE, not humans; so don’t go overboard with a high fat diet and grapefruit juice just yet. The sample size of mice within the groups was also very small (only six mice per group).

Researchers believe that the grapefruit juice contains something that reduces the production of a protein involved in regulating metabolism. This may lead to changes in the way your body makes or stores fat. One concern is that grapefruit and its juice may interfere with the body’s ability to metabolize certain prescription drugs (i.e. drugs that control cholesterol, blood pressure, heart arrhythmia, allergies, and anxiety). More studies need to be performed in order to find the true effects of grapefruit when it comes to weight loss.

Other benefits of the paradise citrus:

Grapefruit is very low in calories and high in sources of flavonoids, water soluble fibers, potassium, folic acid, and of course vitamin C. It has phytochemicals including: liminoids, flavonoids, lycopene, and glucarates.

Other studies have shown that the pectin in grapefruit may contribute to a lowering of cholesterol and it may also help normalize hematocrit levels (percent of red blood cells). Additionally, it may be able to fight heart disease, and some forms of cancers.

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“Adding weight to Juicy Strategy” – LA Times

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