Protein and Fiber to
Support Weight Loss
A minimal objective for protein intake during weight loss is three-fourths of your ideal weight in grams of protein per day. To maximize muscle metabolism you need protein sources that are high in branch chain amino acids, especially leucine. Unlike any other amino acids, leucine directly communicates to insulin, instructing it to work efficiently in muscle. This not only helps preserve your muscle mass as you lose weight, it helps your muscles use glucose as fuel, in turn supporting healthy insulin function. Whey protein also helps leptin enter your brain more efficiently, supporting normal insulin function in your nervous system.*
The highest sources of leucine-containing foods are animal and dairy sources. Cottage cheese and red meat top the list; other sources include milk, cheese, eggs, pork, fish, chicken, legumes, peanuts, nuts, and seeds. If you avoid red meat and dairy products, it is harder to get leucine-containing foods in higher amounts, though not impossible. Using whey protein makes it easy. I always recommend individuals stay away from processed soy protein (like soy protein drinks), as it is anti-thyroid in higher amounts. For a more complete understanding of this topic, please view my feature-length news article: How Protein Helps Weight Loss. The other important food type to increase during weight loss is soluble fiber, as it is vital for slowing the rate at which calories enter your blood, thus enabling your insulin and leptin systems to function with less stress. It also helps reduce your desire for food and helps you maintain healthy levels of triglycerides and cholesterol. Individuals struggling with weight issues need 35 to 50 grams of fiber per day, much of it as soluble fiber.*
Most vegetables are a mix of insoluble and soluble fiber. The structural, tougher fibers are insoluble, whereas the pulpy parts are soluble. Fruits are mostly soluble fiber, unless you are eating the skins (like an apple skin which is insoluble). Other common soluble fibers include oat bran, oatmeal, barley, and legumes. Psyllium, used in Fiber Helper™, is 70% soluble fiber and 10% insoluble fiber.
A serving of fruit or vegetables or a cup of oatmeal average about 4 grams of soluble fiber per serving. Legumes have about 8 grams of fiber per serving (avoid soy). It is really easy to get higher amounts of soluble fiber with high quality fiber drinks. For an in depth explanation of dietary fiber please consult my feature-length article: Fiber, Leptin, and Weight Loss.
I have designed two specialty fiber supplements, Fiber Helper™ and LeptiFiber®, both very high in soluble fiber (8-9 grams of soluble fiber per heaping tablespoon). Both supplements mix easily in water or a protein drink, do not gel up and gag you, have little taste, and have no added sweeteners of any kind. Our Daily Protein Plus™ smoothie mix has fine quality whey protein (21 grams) along with a serving of soluble fiber (4-5 grams), in each scoop.
The key foods to eliminate during weight loss efforts are refined carbohydrates, refined sugar, and high fructose corn syrup. Complex carbohydrates and fruit should be eaten at meals, several servings of each per day. Saturated fat and cholesterol-containing foods do not need to be avoided just don't eat them in excess. A bite or two of dessert is permissible at a dinner meal, but never between meals or as a snack. Avoid adding any sweetener to food, whether natural or artificial, as they skew your taste buds to be addicted to food in larger amounts than you truly need. Soda drinks should be completely avoided. Coffee or tea in moderation. Eat organic whenever possible. Raw foods and vegetable juicing is great go easy on the carrots and apples/fruit.
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Daily Protein Plus™
A high protein breakfast can significantly increase metabolic rate and help stabilize blood sugar levels. Daily Protein Plus™ contains the finest-quality whey protein available. It is produced using a ceramic filtration process to leave protein molecules undamaged. It also naturally contains branch chain amino acids that provide specific support for healthy insulin function in muscles. Whey protein is an ideal protein for metabolism (avoid soy protein - it may crash your thyroid).*
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LeptiFiber®
LeptiFiber™ is a great source of two different soluble fibers that help absorb toxic waste products like a sponge (partially hydrolyzed guar gum and arabinogalactan). Soluble fiber supports a healthy blood sugar and insulin response to a meal. These two fibers dissolve almost completely in any beverage and have very little taste. It is extremely easy to mix. Helps curb appetite.*
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Fiber Helper™
Fiber Helper™ provides a great source of three different soluble fibers that help absorb toxic waste products like a sponge (oat beta glucan, psyllium, and arabinogalactan). Many people do not get enough fiber because they do not eat enough fresh fruits, vegetables, and whole grains. Adequate fiber is essential for your bowels moving well and the final elimination of toxins, as well as a normal blood sugar and insulin response to a meal.*
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