Q. What’s better for weight loss; high fiber or high protein? -Janice

Q. I like watching Dr. Oz when I don’t have to work.  He suggests eating a high fiber diet as opposed to a high protein diet to lose weight.  Dr Huber has recommended the high protein diet.  A friend of mine has lost quite a bit of weight and contributes it to eating oats for breakfast.   Your thoughts? – Janice

Hi Janice,

I advise a moderate protein diet, not really a high protein diet, and yes I am a big fan of fiber and recommend a minimum of 30 grams of fiber daily. Let’s look at the simple answer first.

Dr. Oz and I would both agree that everyone should eat lots of vegetables and that veggies should comprise the majority of what you eat daily. Most people never accomplish this. If you can do this then you will automatically be eating a high fiber diet.

Now all you need to do is get adequate protein to support muscle, enzyme, connective tissue and neurotransmitter production. This is usually around 0.5 grams of protein per pound of body weight per day for fairly sedentary people and increases in need the more you exercise.

This is where the math comes in and generally we all hate to do math when it involves food. Understand a few standards and you will be free of the calculator. An egg = 7 grams of protein. A palm sized serving (4 ounces) of any type of meat or fish = 30 grams of protein. So if you ate three eggs for breakfast, a palm sized chicken breast for lunch, and a palm sized tuna serving for dinner you would have gotten 80 grams of protein and that’s not counting the random 5 to 10 grams that come from vegetables. Now if you ate nuts and seeds and beans that are all moderately high on protein you have even more. So it is quite easy to hit 100 grams or more of protein and that would satisfy a 200 pound body.

Eating protein in the morning is key and I have written about this topic on this website so search for my breakfast articles for more helpful tips and info. Get plenty of water each day and make sure your sleep cycle is at least 7 hours of uninterrupted sleep.

Add in a  modest amount of exercise and you are sure to lose weight. If you still struggle then see my article on “5 reasons people struggle to lose weight.” Hope that helps!

Dr. Gary Huber

Comments

1. Janice says:

   January 12, 2011 at 2:23 pm

   Thank you Dr. Huber! Very helpful

   Reply