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The Fiber35 Diet: Nature's Weight Loss Secret


The New York Times bestselling diet guide that will help you safely lose weight, look your best, feel more energetic, and stay healthy for life!

If you are

• fed up with short-term fad diets that offer no lasting solution

• craving a healthy alternative to high-fat processed foods and refined sugars

• ...

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The New York Times bestselling diet guide that will help you safely lose weight, look your best, feel more energetic, and stay healthy for life!

If you are

• fed up with short-term fad diets that offer no lasting solution

• craving a healthy alternative to high-fat processed foods and refined sugars

• searching for a way to take control of your health and feel vibrant every day

the Fiber35 Diet is for you!

It's time to revolutionize the way you think about dieting! New York Times bestselling author Brenda Watson has an incredible secret that helped her transform her body and vastly improve the quality of her life — the Fiber35 Diet. This incredible program will show you how to lose those unwanted pounds and maintain optimal health by taking advantage of the extraordinary power of fiber. Fiber is one of the most useful and beneficial ingredients on the planet. In addition to helping prevent many of the major diseases of our time — including diabetes, heart disease, and cancer — fiber helps to curb appetite, increase satisfaction, and actually flush calories out of the body. Brenda Watson will show you how to incorporate it into your diet easily, sharing how to turn this little-known secret to ideal weight and longevity into a lifetime eating system. Loaded with delicious recipes, meal plans, and even a comprehensive workout program, The Fiber35 Diet makes adopting a healthy lifestyle effortless.

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Editorial Reviews

From Barnes & Noble
The "Fiber35" of the title represent the 35 grams of fiber we need per day to facilitate healthy weight loss. Brenda Walsh's diet plan relies on a sensible, no-frills nutritional approach that eschews radical concepts or extreme prescriptions. Readers will receive no stern lectures on the evils of carbohydrates or the wonders of some new theories.The Fiber35 Diet unfolds an easy-to-understand plan that can work where others have failed.
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Product Details

  • ISBN-13: 9781416560098
  • Publisher: Free Press
  • Publication date: 2/12/2008
  • Edition description: Reprint
  • Pages: 320
  • Sales rank: 377,079
  • Product dimensions: 7.30 (w) x 9.20 (h) x 0.80 (d)

Meet the Author

Brenda Watson, C.N.C., is a bestselling author and one of the foremost dietary authorities in America today. She has gained national recognition with her televised PBS special, Brenda Watson's H.O.P.E. Formula: The Ultimate Health Secret. Ms. Watson has two grown children and currently lives in Florida with her husband, Stan, and their dogs.

Leonard Smith, M.D., is a renowned general gastrointestinal and vascular surgeon as well as an expert in nutrition and natural supplementation. Dr. Smith is a board-certified general surgeon and is currently a member of the volunteer faculty at the University of Miami Department of Surgery. Dr. Smith has been a surgeon in Florida for twenty-five years and currently resides there with his wife and two grown daughters.

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Read an Excerpt

The Fiber35 Diet

Nature's Weight Loss Secret
By Brenda Watson

Free Press

Copyright © 2007 Brenda Watson
All right reserved.

ISBN: 9781416547181

Introduction: The Fiber35 Diet -- Nature's Weight Loss Secret

Research shows that in the United States alone, consumers spend roughly $30 billion annually trying to lose weight or prevent weight gain, with an estimated $1 billion to $2 billion spent on weight loss programs.

Take a moment to think about every weight loss plan you have ever tried. Chances are that at one time or another, you were told to avoid something -- fat, sugar, carbohydrates -- and you listened.

You trimmed and skimped, curbed and cut back. Yet despite your dedication, you battled constant cravings. You endured fatigue, loss of energy, and poor health. And in the end, you managed to gain back every single pound you lost. Sound familiar? Now imagine a weight loss program designed to change all that.

Scientific research has proved that reducing the amount of calories we eat is the only way to lose weight and maintain our ideal body weight for life. But what we don't often hear is that nature has created an amazing nutrient that can help us do both of these things. It is called fiber.

By definition, fiber is the indigestible part of fruits, seeds, vegetables, whole grains, and other edible plants. But one could just as easily callit a miracle nutrient. Why? Because fiber and fiber-rich foods actually help regulate blood sugar, control hunger, and increase the feeling of fullness -- all of which are essential to losing weight and keeping it off.

When I began writing The Fiber35 Diet, my goal was simple: to help as many people as possible achieve their weight loss goals using the power of this remarkable little nutrient. In fact, the Fiber35 Diet is based on eating 35 grams of fiber per day.

Although this sounds simple, you may be surprised to discover that the majority of Americans consume less than half that amount. Too many processed foods and refined sugars in our diet have taken the place of fiber-rich fruits and vegetables, leaving us vulnerable to weight gain and poor health. Don't beat yourself up, however, because you know you've been eating poorly and sugar has gotten a hold on you; the availability of processed foods and refined sugars is at record levels. It takes a conscious effort to seek out nutrient-rich super foods that will charge your metabolism and assist in your weight loss efforts. And I'm going to point you in the right direction by focusing on fiber, which will lead you down a path to superior health that goes beyond reaching your ideal weight.

By eating foods that collectively provide 35 grams of fiber per day, you will drop the weight you want to lose and maintain your ideal weight for the rest of your life. And by significantly boosting your daily fiber intake, you will reduce your chances of developing heart disease, stroke, high blood pressure, diabetes, cancer, and a host of other obesity-related conditions. I will have proved this to you by the end of the book.

The Fiber35 Diet begins with an eye-opening introduction to fiber and its role in weight loss. Then, I'll get right to the program and show you how you can start dropping pounds and gaining health with my Fiber35 Diet plan. You will learn a personalized weight loss equation -- based on how many pounds you want to lose -- that you will use to begin your journey toward eating healthfully and living well. I encourage you to consult with your physician prior to starting this program. It's helpful to have your doctor on board in your weight loss efforts; he or she can also provide additional support and advice tailored to your specific needs. You may, for example, have special health issues to consider and will need extra guidance from your personal health practitioner. I also encourage you to discuss your plans for starting an exercise program especially if you've been inactive lately.

This diet has three distinct phases -- Phase One, Phase Two, and Phase Three. Each phase is discussed in detail, and I devote an entire chapter to the seven metabolic boosters, which are the ways you can enhance your results and optimize your fat-burning systems. Recommendations about supplements and nutritious food choices are included, as well as a variety of healthful and fiber-rich recipes for breakfast, lunch, and dinner. In addition, I have included a comprehensive strength and cardio training program designed to help you maintain your ideal body weight. By the time you arrive at Chapters 11 through 13, you'll be ready to go deeper into understanding just how this miracle nutrient is your helping hand in preventing disease and achieving vibrant health. You will be astonished by some of the research emerging to confirm the role of fiber in maintaining the body's machinery. Who knew that a zero-calorie ingredient could be so extraordinary?

It's true that in this country, and increasingly throughout the world, the number of people who are overweight or obese continues to grow at an alarming rate. And this is not just a health crisis; it's also an economic crisis that affects everyone, as the total costs attributable to obesity-related disease approach $100 billion annually. But together, we can help stop this debilitating pandemic.

By beginning the Fiber35 Diet and adopting a lifetime eating system based on the remarkable health benefits of fiber, you are making a conscious choice: a choice to lose weight, to live better, and to take back control of your body. And I applaud that choice.

Your partner in optimum health,

Brenda Watson

Copyright © 2007 by Brenda Watson


Excerpted from The Fiber35 Diet by Brenda Watson Copyright © 2007 by Brenda Watson. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents



The Fiber35 Diet — Nature's Weight Loss Secret

Chapter 1:

The Miracle Ingredient

The Eight Reasons Fiber Is a Miracle,

My Journey to the Fiber35 Diet,

The Secret to a Lifetime of Ideal Weight,

Chapter 2:

Fiber — The Amazing Weight Loss Solution

Weight Loss Math,

The Curb Appeal of Fiber,

The Fiber Flush Effect,

Biggest Bang for Your Calorie Buck,

Blood Chemistry Stability,

Chapter 3:

What Is Fiber?

Fiber Types and Sources,

The History of High-Fiber Foods,

How Much Fiber Do We Need?,

Chapter 4:

The Phases of the Fiber35 Diet Plan

The Fiber35 Diet Weight Loss Goal Formula,

The Fiber35 Diet Phases,

Putting the Fiber35 Diet Plan to Work for You,

What Are Calories?,

Calculating Your Caloric Requirements,

Chapter 5:

The Fiber35 Diet Optimum Nutrition Food Choices

Proteins + Fats + Carbs + Fiber,

Sample Daily Fiber Intake Options,

Chapter 6:

Getting Started with the Fiber35 Diet

Your Personal Mission Statement,

Putting Together Your High-Fiber Meal Plan,

Incorporating Metabolic Boosters,

Incorporating Supplements,

How to Avoid Problems When You Are Increasing Fiber,

Tips on Eating Out,

Chapter 7:

The Fiber35 Diet Metabolic Boosters

The Seven Components,

Getting to Know Your Metabolism Boosters,

Chapter 8:

The Fiber35 Diet Strength and Cardio Training Program

Before You Begin,

Resistance Bands,

The Workout,

Upper Body Program,

Lower Body Program,

Don't Forget Your Cardio!,

Chapter 9:

The Fiber35 Diet DetoxificationFactor

What Are Toxins?,

Toxins and Obesity,

What Can You Do about Toxins?,

Seven Channels of Detoxification,

Jump-Start Your Weight Loss with a Cleanse,

Chapter 10:

Supplements to Support Vibrant Health

Health Maintenance Supplements,

"As Needed" Supplements,

Fiber Supplements,

Bars and Shakes,

Chapter 11:

Fiber and Disease Prevention

Fiber and Digestive Diseases,

Fiber and Cardiovascular Disease,

Fiber and the Fight against Diabetes,

Fiber and Cancer Prevention,

Fiber and Brain Health,

Fiber and Bone Health,

The Strength of Fiber,

Chapter 12:

The Power of Phytonutrients

Terpenes, Phenolics, Thioles,

Cancer Protection,

Heart Protection,

Phytoestrogens and Cancer,

Let Food Be Your Medicine,

Chapter 13:

Hormones, Stress, and Weight Gain

Cortisol and Stress,

The Fiber35 Diet Stress Formula,


Thyroid T3 and T4 Hormones,



Chapter 14:

The Fiber35 RecipesvBreakfast Recipes,

Shake Recipes,

Salad Recipes,

Soup and Stew Recipes,

Meal Recipes,

Poultry Recipes,

Fish Recipes,

Vegetable Recipes,

Dessert Recipes,

Snack Ideas,

Drink Ideas to Get the Water You Need Daily,

Chapter 15:

Bringing Your Resources Together

The Shopping List,

Picking Your Market,

Sample Weekly Menus,


Appendix A: Personal Mission Statement

Appendix B: Daily Journal

Appendix C: Resource Directory


General Index

Recipe Index

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