Q: I’ve heard that fiber cancels out calories. So can I eat more without gaining weight if the foods are high in fiber?
A: Fiber doesn’t cancel out calories; however, it can still be a dieter’s best friend, because it makes you feel full on fewer calories. You can usually eat much more of fiber-filled foods like fruit, veggies, and whole grains than you can of low-fiber foods. (For instance, you can eat three cups of raw veggies for the calories in a slice of white bread.) And when you eat fiber along with carbs or sweets, it helps slow down digestion, making you feel more satisfied with what you’ve eaten. In fact, in a Tufts University review of several studies, researchers found that women who maintained a 2,000 calorie diet but doubled their fiber intake from 14 grams to 28 grams a day lost an average of four pounds in four months. Take advantage of fiber’s feel-full benefits by choosing snacks like strawberries or almonds between meals. Also try eating a salad before dinner—research shows it makes you naturally consume fewer calories during the meal.
Q: To lose weight, do I need to track the glycemic index of the foods I eat?
A: No. The only things you need to track are the calories you’re eating and the ones you’re burning off through exercise. The glycemic index (GI) helps people with diabetes monitor how carb-heavy foods affect their blood sugar level—white bread, for example, is high on the GI because it breaks down quickly during digestion and causes a spike in blood sugar. Most fruits and vegetables, on the other hand, break down more slowly, so they’re lower on the GI. Although most low-GI foods are what I’d consider healthy “high-quality” carbs (like whole grains, beans, and vegetables), there’s no research showing that a low-GI diet helps you drop weight. Bottom line: Unless you have type 2 diabetes, don’t worry about the GI.
ASK US! Do you have a question about losing weight or staying fit? Send an email to askhealth@timeinc.com, and put “Shape Smarts Question” in the subject line.
Julie Upton, MS, RD, is a media resource for the American Dietetic Association.
Related Links:
Comments (7)
AT SOME TIME OF MY LIVE, I WAS DRINKING THIS PRODUCT THAT REALY CUT MY HONGER IOO% AND LOST ALOT OF WHEIT. ITS WAS CONTROLET BY A DOCTOR IN NY CITY.ITS WAS PAWDER TO MIX WITH WATER .MYBE YOU CAN HEL ME. THANSK
plz tell me something 2 eat in order 2 increase my height. can you tell me about bamboo shot?plz reply must dont delete this. thanks
Can you please help me find a diet that will help me with losing weight plus would help lower my cholesterol? I am taking a cholesterol medicine to help lower my cholesterol but i need a diet that would help lose weight. I am about 30 pounds over weight and i have tried all kinds of diets to lose it. I hate having extra weight on me and i was not obese as a child or teenager. I got on antidepressants during some very critical times in my life and i just got to where i did not care about anything including my weight. I have been off of all antidepressants for 3 years and have done the roller coaster thing of being on diets and than getting off. Thank you for your time.
Carolyn
Nice to meet you!! my English not good. But I wanna answer your problem about over weight,you know I never ever taking medicine if I’ve got the sick. I’m using Vitamin and Suplement everyday and it’s work. Doctors and nutrotionists alike unanimously proclaim the importance of large anounts of fruits and vegetables in a healthy diet. Carolyn..everyday I drink Core Greens(suplement)help you successfully follow a pH balancing regimen. Core Greens will brighten your day,enhance your energy,and improve your overall health.
Benefits Core Greens: Greens enhance energy and provide nutrition,enhances immunity and protects cells,enhances the power of the sun,Antioxidants combat free radicals and help counter cell damage,bring you the green fire of photosynthesis in an easily digestible form. Price $300.00 (12 Pack)very expensive but good for you. And for your cholesterol you can combiation CoreGreens+Garlic+PA9 ($ 300.00 6 packs)+Nutribust($???) Okey I’ll see you soon
Hi,
I hope Metamucil works. I have a co-worker that suggested it.
Fatboy
I have been on phentermine offandon 4 6 years 1amobesenowplease help
I agree with fiber benefiting weight loss. I drink healthy fiber drinks to feel full so that I do not over eat at meals and to curb late night munching. My two favorite fiber drinks are Super Seed and Perfect Meal by Garden of Life.