Q&A with Skinny and the City creator, Tanya Zuckerbrot, RD

October 16, 6:54 PMWeight Loss ExaminerGail Gedan Spencer

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the Weight Loss Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

For more than a decade, Tanya Zuckerbrot, MS, RD, has dished out dietary advice to thousands of people to help them lose weight and keep it off.

The author of The F-Factor Diet: Discover the Secret to Permanent Weight Loss is also the creator of the fun and informative Web site Skinny and The City and has been working with Splenda sweeteners as a spokesperson.

• More nutrition news
  
• More health news

She's also a huge proponent of adding fiber to your diet and is spreading the word about Splenda with fiber, which has a gram of dietary fiber in each packet.

We shot her a few questions about fiber (one of our favorite obsessions, too):

Q. What is the optimum amount of fiber for weight loss?

A. The optimum amount of fiber for weight loss is 25-30 grams of fiber per day for women and 38 grams of fiber per day for men. The good news is that it’s almost impossible to get too much fiber. In fact, many of my patients consume 50-60 grams of fiber per day. The more fiber you eat, the fuller you feel and the less likely you are to snack in between meals or overeat at meals. Fiber is the secret to losing weight without hunger and without having to cut back quantity.

Q. How does increasing fiber help weight loss?

A. Increasing your fiber intake helps weight loss because fiber contributes bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach without adding any calories. (Fiber is indigestible and therefore calorie free). In addition, fiber acts like a sponge in your digestive tract, absorbing other molecules likes carbohydrates, fats and sugars -- along with all their calories -- and prevents them from settling on your hips.

In fact, a study conducted by David J. Baer of the USDA's Human Nutrition Research Center in Beltsville, Md., found that women who doubled their fiber intake from 12 to 24 grams per day cut their calorie absorption by 90 calories daily. That’s a 9.4 pound weight loss in a year!

Q. What are some foods that can give you the most fiber bang for your buck?

Q. There are so many products now with added fiber -- from juices and breads to sugary cereals and pastries. How can people make the best choices?

A. With the addition of inulin, a soluble fiber that can be added to foods without changing taste and consistency, it seems like many products are considered as “high fiber.” Foods containing 5 grams of fiber or more are considered “high fiber,” but that doesn’t necessarily mean that they are good choices. Ultimately, fiber is a good thing, but if it’s paired with excess calories and fat, those negatives outweigh fiber’s health benefits.
Therefore, aim for healthy foods that are naturally low in fat and calories, and if they have fiber added to them, what a bonus! Check out the new fiber-fortified products on the market such as Splenda with Fiber. If you sweeten your morning cup of coffee, Splenda with Fiber packets are a great way to get some extra grams of fiber doing something you’d normally do anyway! A healthy snack or food that is fortified with fiber is a much smarter choice than a sugary pastry or cookie that doesn’t contain any fiber.

To sign up for the Skinny and the City e-mail newsletter with nutrition, style and beauty advice, click HERE.