Overweight individuals struggling to maintain healthy insulin function need high amounts of protein that is rich in branch chain amino acids, as well as higher amounts of soluble fiber. Both nutrients are needed beyond common levels of dietary recommendation, to prop up and stabilize the healthy function of insulin. High quality whey protein is the...

Protein and fiber are vital for healthy weight loss. Are you getting enough? Your minimum protein intake for weight loss should be 1/2 to 3/4 of your ideal body weight in grams of protein per day. To maximize muscle metabolism, you need protein high in branched-chain amino acids, especially leucine. Unlike any other amino acid, leucine directly...

The U.S. government recommends at least 50 grams a day of protein and 25 grams a day of fiber. In my opinion both amounts are on the low side. It always amazes me that the government sees no difference in protein need for a 220 pound man compared to a 125 pound woman -- surely there has to be a difference! As a general rule, we recommend consuming 1/2 to...

Adequate dietary fiber is needed to naturally clear cholesterol, help eliminate toxins, help bowel regularity, and promote more stable blood sugar levels between meals. Many Americans lack adequate fiber for basic cardiovascular health. Also, people who are dieting tend to cut back on dietary fiber when they reduce carbohydrates, which can readily bring...

The circulation to and from the cellulite area is involved in the very first changes that lead to cellulite. Once cellulite gets going the damaged connective tissue actually holds more water causing fluid pressure to build and further weaken blood vessel structures. Because these tiny blood vessels are inherently fragile, there is a reduced ability to get...

Constipation is a common problem during pregnancy, partly due to elevated progesterone levels, partly due to thyroid struggles, and partly due to the digestive tract being compressed by the growing baby. Iron and calcium, both important for pregnancy, can also tilt one in the direction of constipation. Of course, if you are prone to constipation the...

A study analyzing the diets of American teens shows that low fiber intake is the key factor associated with the development of the metabolic syndrome (expanding waistline, high blood pressure, cholesterol, and blood sugar), placing them on the path for cardiovascular disease. Not surprisingly to me, but apparently troubling for dietitians, foods high in...

Getting enough fiber in your diet is not just important, studies show it helps you live longer and contributes to healthier arteries if it’s part of your regular diet long term.

Dietary fiber is one of the fundamentals of a healthy diet. A lack of adequate dietary fiber will eventually stall any weight loss efforts.

If you’re stuck in a low energy, excess eating mode, that’s a classic sign of getting out of harmony with leptin. Get out of this rut quickly with this high protein, high fiber plan.

Getting the recommended 30-50 grams of fiber will help you follow The Five Rules of the Leptin Diet without feeling deprived and make you more likely to reach your goal weight.

Inadequate fiber intake leads to breakdown in the mucosal lining, erosion of the gut barrier, and increased likelihood of gut infections. Are you getting enough fiber?

Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study

Dietary fiber intake and risk of cardiovascular disease: systematic review and meta-analysis

Treatment of chronic renal failure with dietary fiber

Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies

Lower lifetime dietary fiber intake is associated with carotid artery stiffness: the Amsterdam Growth and Health Longitudinal Study.

Dietary fiber does not displace energy but is associated with decreased serum cholesterol concentrations in healthy children