The Fiber35 Diet: Nature's Weight Loss Secret » (Reprint)

Brenda Watson, C.N.C., is a bestselling author and one of the foremost dietary authorities in America today. She has gained national recognition with her televised PBS special, Brenda Watson's H.O.P.E. Formula: The Ultimate Health Secret. Ms. Watson has two grown children and currently lives in Florida with her husband, Stan, and their dogs.

Leonard Smith, M.D., is a renowned general gastrointestinal and vascular surgeon as well as an expert in nutrition and natural supplementation. Dr. Smith is a board-certified general surgeon and is currently a member of the volunteer faculty at the University of Miami Department of Surgery. Dr. Smith has been a surgeon in Florida for twenty-five years and currently resides there with his wife and two grown daughters.

Today, Americans eat processed foods from the supermarket, or foods from fast food restaurants we drive by on the way home. We used to eat a fiber-rich diet fresh from the fields (fruits, vegetables, whole grains, legumes), we now eat food from a box; that is, processed food that has processed the fiber right out of our diets. The result: an epidemic of obesity that causes most of the common diseases of our time.

The Fiber35 Diet focuses on the magic of 35 grams of fiber per day as the key nutritional measure for losing weight. This is unlike low-carb, high protein, and low-fat diet books. This diet is based on the only scientifically irrefutable way that is clinically proven to reduce weight Caloric Restriction. Most important, this book corrects one of the dangerous nutritional falsehoods that most Americans now believe that carbs are bad. Carbs are an important source of nutrition for us coming from fruit, vegetables, and other sources.

The Fiber35 Diet provides a weight loss solution that helps you shed pounds and is clinically proven to reduce the risk for all of the contemporary diseases that end life prematurely. Even though much is known about the healthy benefits of fiber, only recently have large food manufacturers, nutrition experts, and the media started paying more attention to it.

Fiber packs a four-part weight loss formula:

1. Fiber curbs your appetite, helping you reduce calories
2. Fiber actually eliminates calories from the food you eat
3. Fiber-rich foods are low-energy density foods.
4. Fiber slows down your body s carbohydrate conversion to sugar, which supports blood glucose stability that helps you lost weight

Contents

Introduction:

The Fiber35 Diet — Nature's Weight Loss Secret

Chapter 1:

The Miracle Ingredient

The Eight Reasons Fiber Is a Miracle,

My Journey to the Fiber35 Diet,

The Secret to a Lifetime of Ideal Weight,

Chapter 2:

Fiber — The Amazing Weight Loss Solution

Weight Loss Math,

The Curb Appeal of Fiber,

The Fiber Flush Effect,

Biggest Bang for Your Calorie Buck,

Blood Chemistry Stability,

Chapter 3:

What Is Fiber?

Fiber Types and Sources,

The History of High-Fiber Foods,

How Much Fiber Do We Need?,

Chapter 4:

The Phases of the Fiber35 Diet Plan

The Fiber35 Diet Weight Loss Goal Formula,

The Fiber35 Diet Phases,

Putting the Fiber35 Diet Plan to Work for You,

What Are Calories?,

Calculating Your Caloric Requirements,

Chapter 5:

The Fiber35 Diet Optimum Nutrition Food Choices

Proteins + Fats + Carbs + Fiber,

Sample Daily Fiber Intake Options,

Chapter 6:

Getting Started with the Fiber35 Diet

Your Personal Mission Statement,

Putting Together Your High-Fiber Meal Plan,

Incorporating Metabolic Boosters,

Incorporating Supplements,

How to Avoid Problems When You Are Increasing Fiber,

Tips on Eating Out,

Chapter 7:

The Fiber35 Diet Metabolic Boosters

The Seven Components,

Getting to Know Your Metabolism Boosters,

Chapter 8:

The Fiber35 Diet Strength and Cardio Training Program

Before You Begin,

Resistance Bands,

The Workout,

Upper Body Program,

Lower Body Program,

Don't Forget Your Cardio!,

Chapter 9:

The Fiber35 Diet DetoxificationFactor

What Are Toxins?,

Toxins and Obesity,

What Can You Do about Toxins?,

Seven Channels of Detoxification,

Jump-Start Your Weight Loss with a Cleanse,

Chapter 10:

Supplements to Support Vibrant Health

Health Maintenance Supplements,

"As Needed" Supplements,

Fiber Supplements,

Bars and Shakes,

Chapter 11:

Fiber and Disease Prevention

Fiber and Digestive Diseases,

Fiber and Cardiovascular Disease,

Fiber and the Fight against Diabetes,

Fiber and Cancer Prevention,

Fiber and Brain Health,

Fiber and Bone Health,

The Strength of Fiber,

Chapter 12:

The Power of Phytonutrients

Terpenes, Phenolics, Thioles,

Cancer Protection,

Heart Protection,

Phytoestrogens and Cancer,

Let Food Be Your Medicine,

Chapter 13:

Hormones, Stress, and Weight Gain

Cortisol and Stress,

The Fiber35 Diet Stress Formula,

Insulin,

Thyroid T3 and T4 Hormones,

Leptin,

Estrogen,

Chapter 14:

The Fiber35 RecipesvBreakfast Recipes,

Shake Recipes,

Salad Recipes,

Soup and Stew Recipes,

Meal Recipes,

Poultry Recipes,

Fish Recipes,

Vegetable Recipes,

Dessert Recipes,

Snack Ideas,

Drink Ideas to Get the Water You Need Daily,

Chapter 15:

Bringing Your Resources Together

The Shopping List,

Picking Your Market,

Sample Weekly Menus,

Acknowledgments

Appendix A: Personal Mission Statement

Appendix B: Daily Journal

Appendix C: Resource Directory

Notes

General Index

Recipe Index