Adding fiber to your Whey shakes for weightloss.

[Rudee]

Just a tip for those of you who like me have put on a few extra pounds over the course of the year.   For the past 8 weeks I have been adding Fiber One cereal and Oatmeal to my Whey shakes and have gotten fantastic results.    My shake consists of 1 cup of skim milk, half a banana, 1 scoop Whey Protein, 1 scoop of Fiber One cereal, 1 scoop of Oatmeal, and a few ice cubes.   I have worked up to 3 of these shakes a day along with 3 meals consisting of solid (clean) foods. i.e. chicken, fish, lean beef, veggies. etc.  Normally, even when eating clean, it takes me upwards of 3 months before I peel off the fat so I can see my abs.  By simply adding the Fiber One cereal and oatmeal to my whey shakes made all the difference, and in only 8 weeks my abs are becoming visible again.   Sure, I poop a lot more now, but the results have been certainly worth it.   Just thought I would pass along the tip to try the high fiber cereal or the raw oats in the blender with the shake.   Results came very fast.

[DK II]

Good post!

Adding some fiber into a good diet can be a good improvement.

I have fiber and oatmeal on a daily basis.

[Rudee]

I believe the roughage (raw oats & Fiber One cereal) in the shake gave my metabolism a boost as it had to work harder to digest the roughage.   Previous to this my typical whey shake would contain very little fiber if any.  Maybe a few frozen strawberries but nothing the body really had to kick into gear to digest.  Adding in the other ingredients made all the difference in the world.

[GET_BIGGER]

Hmmmmm.....that sounds kinda good....

[Rudee]

Hmmmmm.....that sounds kinda good....

The key to using bananas in your shake is to use a very ripe banana.  The more ripe the banana the more banana flavor it provides.   Also, if the shake I posted above is a bit too thick, just add a bit more milk.

[pobrecito]

fiber has been shown to help aid in fat loss.

[MidniteRambo]

I've been adding 1/2 cup of fiber 1 (14g fiber) to my whey shake in the morning for awhile, so I agree entirely.  With a higher protein diet, you should be consuming a higher than average level of fiber, at least 40g per day if not more.

[Jerryme7]

Rudee, thank you for the tip..Im going to try this....

[loco]

Of course, fiber is a carb that

1. Cannot be digested so it cannot make you fat

2. In your stomach, fiber with lots of water makes it harder for your body to absorb calories from other foods you've eaten, especially other carbs.

3. Fiber mixed with water fills you up so you are less likely to overeat.

4. It slows down digestion so your blood sugar won't go up as much/fast after a meal, you'll get hungry less often, and your protein stays with you longer.

5. Because of its positive effect on blood sugar levels, fiber also helps reduce your cravings for other carbs, especially sweets.

6. Lowers bad cholesterol

7. Lowers your risk of colon cancer

8. Makes you fart a lot

9. Makes you crap a lot

In short, fiber helps you lose weight and keep it off.  Just increase your dietary fiber gradually.  If the farts and the crap are killing ya, you've increased it too much too fast.  In that case, cut back some and start over, working your way up slowly while you body adapts.

[MidniteRambo]

8. Makes you fart a lot

9. Makes you crap a lot

In short, fiber helps you lose weight and keep it off.  Just increase your dietary fiber gradually.  If the farts and the crap are killing ya, you've increased it too much too fast.  In that case, cut back some and start over, working your way up slowly while you body adapts.

Another suggestion is to consume acidophillus which counteracts some of the more unpleasant digestive side effects of increased fiber consumption

[Rudee]

Rudee, thank you for the tip..Im going to try this....

Start slowly.   Too much fiber at once is a little harsh on the gut.

[dontknowit]

Fiber makes the food being digested faster.

You can achieve the same results (or even better) by eating more fruit.

[DK II]

Fiber makes the food being digested faster.

You can achieve the same results (or even better) by eating more fruit.

wrong.

Eating more fruit (which have fibers), will add a lot of calories and fructose sugar, while adding fiber doesn't add to the calories.

So basically, you should not eat more fruit, but more fiber.

If you don't want to have the fiber in your shake, but with a meal, eat more vegetables, which are high in fiber and have low calories, yeat provide a lot of minerals and vitamins.

[loco]

Fiber makes the food being digested faster.

dontknowit,
Fiber does not speed up digestion.  That's backwards.  Fiber actually slows down digestion, which is a good thing. 

wrong.

Eating more fruit (which have fibers), will add a lot of calories and fructose sugar, while adding fiber doesn't add to the calories.

So basically, you should not eat more fruit, but more fiber.

If you don't want to have the fiber in your shake, but with a meal, eat more vegetables, which are high in fiber and have low calories, yeat provide a lot of minerals and vitamins.

Correct.

[DK II]

Correct.

Thanks.

Wonder how one could trust a guy who names himself 'don'tknowit'.... 

[loco]

Some high fiber foods and supplements:

Natural:
Fruit
100g Apple = 2.4g Fiber and 52 Calories
100g Banana = 2.6g Fiber and 89 Calories
 
Vegetables
100g Black beans = 6.9g Fiber and 91 Calories
100g Broccoli = 2.6g Fiber and 34 Calories
100g Green beans = 3.4g Fiber and 31 Calories

Grains
100g Oats = 10.6g Fiber and 389 calories

Processed foods:
30g Fiber One cereal = 14g Fiber and 60 Calories
42g Carb Balance Soft Tortilla = 11g Fiber and 110 Calories

Supplements:
12g Konsyl Psyllium Fiber powder = 10g Fiber and 6 Calories
4g Benefiber powder = 3g Fiber and 16 Calories

[loco]

Good document:

Fiber, total dietary (g) Content of Selected Foods per Common Measure, sorted by nutrient content
http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/nutrlist/sr18w291.pdf

[DK II]

Good document:

Fiber, total dietary (g) Content of Selected Foods per Common Measure, sorted by nutrient content
http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/nutrlist/sr18w291.pdf

thanks.