Whole Grain Cereals – High Fiber Diet: Weight Loss FAQs | Attune Foods
- If I have to cut calories to lose weight, how do I make sure I am getting nutrient dense calories?When cutting back on calories to lose weight, make the calories you eat count! A high fiber diet is a good place to start. Here’s a general rule to stick with: when it comes to fruits and veggies, the darker the better. So spinach packs a bigger nutritional punch than iceberg lettuce; blackberries are more of nutritional powerhouse than honeydew melon.
When it comes to grains, the higher the fiber content, the healthier. So brown rice has more nutritional power than white rice. Whole grain cereals are much better than sweetened white flour cereals. Choose a high fiber diet for nutrient dense calories that will help you lose weight.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - Why is breakfast so important if I'm trying to lose weight?Breakfast skippers are more likely to have more body fat than their breakfast-eating counterparts. They will be more likely to gorge (not just overeat, but gorge) later in the day and will burn approximately 150 fewer calories each day. So, if you are looking to increase your metabolism, eat breakfast and be sure to include whole grain cereals.
Research has shown that in addition to carrying more body fat, breakfast skippers will also be more likely to experience poor and delayed decision-making skills.
Your best breakfast should have three components: protein (at least 5–7 grams), fiber (at least 3 grams) and some fat. All three will keep you full, the protein will help your brain focus, and a high fiber diet plan will help you feel your best. If you eat a fat-free breakfast, you are likely to be hungry within two hours.
TIP: If you are someone who isn’t hungry in the morning, try cutting back on your dinner. Chances are that within a few weeks your morning hunger will return.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - I have diabetes and need to lose weight. Are there good carbs that I can still eat?Yes! A high fiber diet may help prevent a rapid rise in blood sugar, which may help to control or reduce the risk of diabetes. Your best carbs for weight loss and blood sugar control are going to be complex carbohydrates, such as whole grain cereals. The definition of complex carbohydrates is a whole grain food. This means that it has had minimal processing and is typically higher fiber than its ‘white and highly processed’ counterparts. For example: one serving of a non-whole grain cereal might only have two grams of fiber, vs. a serving of a whole grain cereal, such as Uncle Sam Original Cereal, which has 10 grams of fiber per serving. The higher the fiber content, the slower the release of energy into the blood. This type of high fiber diet may help to prevent diseases such as diabetes, but it also may help to manage the symptoms if you already have it.
Weight loss and exercise may help to delay the onset of diabetes in those most likely to develop it. Losing as little as five percent of your current body weight (or 10 pounds on average) may reduce diabetes risk by 58 percent. Exercise also appears to make the cells more receptive to insulin, meaning the body is able to use insulin more efficiently.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - Is it better to snack before or after I exercise? What is a good pre/post workout snack?It’s best to eat a small carbohydrate rich snack (with a bit of protein and fat) about 20 minutes before your workout. Post workout, you want to have what most nutritionists call a ‘mixed meal’. This is a combination of carbohydrate, protein and fat. Your body works more efficiently if it gets a combination of all components (carbs-protein-fat) at every meal and snack. The carbohydrate is like the ‘gas’ for your car, which helps your muscles to work for long periods of time. The protein and fat help to keep the food in your system for longer periods of time. If you didn’t eat a bit of protein and fat with your carbohydrate, you would probably always feel a bit hungry. Uncle Sam whole grain cereals are the perfect pre- or post-workout snacks because they are complex carbohydrates, so they give your body what it needs to produce long-term energy. They also have just a touch of healthy fat and 7 grams of protein - keeping you full, but not so full that it would prevent you from having a great workout.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - I hear about ‘good fats’- What are these and how will they help to lose or maintain weight?Your body needs a certain amount of ‘good fat’ on a daily basis. This is fat that is ‘essential,’ meaning that your body needs to eat it to get it. When your body ingests good fat not only will it function more efficiently (for example, your skin and hair might be less dry), but it will also help you lose weight. When your body receives essential fat in the diet, it will then use existing fat (your fat storage areas) as a fuel source. In essence, if you get good fats throughout the day, your body will begin to burn stored fat in the body as fuel.
Healthy or good fat can come from the following sources: olive oil, fatty fish such as salmon, sardines or mackerel, walnuts, seeds, avocado and flaxseed, among others.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - I’ve been reading a lot about flaxseed, but I don’t know why I should include it in my diet.Flaxseed is one of the richest plant sources of omega-3 fatty acids available. This fatty acid is pivotal to the health of your body and brain, so you have to include enough omega-3 rich foods in your diet to meet your needs. The other healthy substance in flaxseed is lignans, contained in the outer hull of the seed. Lignans are a rich source of antioxidants, so rich, in fact, that you would need to eat about 100 slices of whole-wheat bread to get the same amount of antioxidants as in two tablespoons of flaxseed.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - How does fiber help people lose or maintain weight?Most Americans are chronically deficient in fiber. To have maximal health, we should be eating a high fiber diet including about 30 grams of fiber each day. (Uncle Sam whole grain cereals provide up to 10 grams of fiber per serving.) Most people in the U.S. are only eating about 50% of the recommended fiber. Ingesting more fiber can dramatically increase your weight loss. Here’s how it works: when you eat fiber, it fills you up, which is a great way to begin to train your body to eat less at meals and have more control over your portions. Studies have shown that the more fiber that goes into your body, the less fat on your body. An added bonus of a high fiber diet is usually a lower level of cholesterol in your blood. Ingested fiber binds with cholesterol, which is then removed out of your body.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor. - Why should I cut back on sugar if I’m not concerned with losing any additional weight?Did you know that 4g of sugar equals 1 teaspoon? It’s easy to quickly rack up the sugar points by starting with a sugary breakfast cereal (on average they might have 5-6 teaspoons of sugar). Mid-morning you may have a pastry or muffin (8-9 teaspoons) and then have a can of soda (10-12 teaspoons) with lunch. At this point your body will crave more sugar to try and make you feel better, and the cycle continues. This is because sugar enters and exits your bloodstream quickly, causing a short-lived energy high followed by a crash in energy. After you crash, your body will crave more sugar to get the same amount of energy you got from the first “hit.” By the time you get home from work, you are starving, cranky and not at your best for a peaceful evening with family or friends, or even yourself!
To get sustained energy throughout the day, try starting with whole grain cereals at breakfast and maintaining a high fiber diet throughout dinnertime.
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Deborah Enos, CN, is a nutritionist who specializes in working with busy people. She is also a dynamic motivational speaker and author of the popular book, “Weight a Minute! Transform Your Health in 60 Seconds a Day." After almost 20 years of hearing her clients say that a lack of time was the main factor in being out of shape, Deborah created a simple and time-efficient solution to the problem. Deborah’s goal is to get accurate health information out to as many people as possible, and as a former consultant for a local Fox TV affiliate she did just that. Deborah has been featured as an on-air consultant on more than two dozen programs. She has covered topics such as exercise and weight loss, health problems such as high blood pressure and heart disease, and she was involved in an award-winning special on food safety for the number one evening news program, The Ten O’ Clock News. You may learn more about Deborah Enos on her website, www.deborahenos.com.
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor.