Fiber is the key to new 'Miracle Carb Diet’ book by Tanya Zuckerbrot, RD

Tanya Zuckerbrot is a registered dietitian who loves fiber. Her previous book, “The F-Factor Diet,” showed people how a high-fiber diet could help with digestion, satiety and weight loss. Her new book, “The Miracle Carb Diet” (Hyperion, $24.99), builds on that foundation of fiber and tells readers that carbs are OK to eat, as long as they are high in dietary fiber.

• Our 2009 interview with Tanya Zuckerbrot

Tanya Zuckerbrot talks about her 'Miracle Carb Diet'Tanya Zuckerbrot talks about her 'Miracle Carb Diet'

Americans only eat 9 to 11 grams of fiber a day, when they should be eating about double the amount. Some of that comes from carb phobia, but much of the deficit from processed carbs, which are woefully bereft of fiber. Zuckerbrot shows how easy it is to pump up the fiber in your diet with more than 100 recipes, including Carrot Ginger Soup (14 grams fiber), Oven-“Fried” Artichoke Hearts (6 grams fiber), Pork Pizzaiola (6 grams fiber) and even a Mixed Berry Daiquiri with 6 grams of fiber.

On “The Miracle Carb Diet,” fiber and protein are the centerpiece foods of every meal and snack. Zuckerbrot cites studies that show that when the two are eaten together, they can produce fullness longer on the fewest calories and can boost the metabolism.

The actual eating plan is broken into four stages. The first two stages are two weeks long each, while Stage 3 is followed until you reach your goal weight. Stage 4 is the maintenance phase. Here’s how it breaks down:

• Stage 1: You cut out all refined carbs except for three high-fiber carb foods per day. The goal is to eat 35 net carbs and 35 grams of fiber per day.
• Stage 2: You can add back a carb serving every day, boosting your net carbs to 45 and your fiber to 35 grams or more.
• Stage 3: You add back two additional servings of carbs every day, bringing your net carbs to 65 and keeping your fiber at 35 grams or more.
• Stage 4: It’s pretty much the same carb and fiber level as Stage 3, but you adjust your calorie level to maintain your weight and your new good habits.

As for working out, Zuckerbrot is a fan of resistance training over hours of cardio, since more muscle makes you more metabolically active. Plus, she warns that doing a lot of cardio can actually make you hungrier.

For more information on the book and Zuckerbrot, you can visit ffactor.com.