Diet Brands Watson “The Fiber 35 Diet”
Brenda Watson is a medical practitioner, the nutritionist who has developed a method of natural weight loss through the use of fibre. Her method is based on eating fibre-rich foods. Thanks to them, you can lose weight and, most importantly, maintain weight over time.
Fibre is a polysaccharide that gives glucose during complete hydrolysis. Fibre is part of most plant organisms, being the basis of cell walls (membranes). The same as cellulose. Fibre is that part of plant foods that is not digested in the body but plays a massive role in its life. It cleanses the gastrointestinal tract and enhances its activity, which, as a result, has a beneficial effect on almost all digestive disorders. By its types, it is divided into the soluble and insoluble fibre. Studies have shown that fibre is an integral part of a healthy diet. In another way, fibre is also called dietary fiber.
Fibre provides a feeling of satiety even from small portions of food, does not allow the body to produce excess insulin.
The basic principle of Watson’s diet is to include up to 35 grams of fibre per day. But this must be done gradually – as large doses of plant fibre can cause unpleasant symptoms: bloating, flatulence, diarrhoea. Therefore, you should start with 25 grams, and drink as much water as possible throughout the diet to help fibre “sweep debris” out of the body.
Brenda Watson’s diet consists of three phases. Throughout all phases, physical activity, aerobic training, good sleep are necessary. The first phase is rapid weight loss. It is to reduce the calorie content of your daily diet by 1000 calories, which will lead to the loss of 1 kg per week. During the diet, you should eat 5-6 times; the last meal should be no later than 19 hours 30 minutes. The first phase for each person lasts differently. To calculate it, you must use the formula:
PLC (number of excess calories) / 1000 = days of the 1st phase
FFA (number of extra calories) = Weight (weight that you plan to lose) x 7700 (1 kg of weight – about 7700 extra calories)
So, for starters, define PLC. Let’s say you want to lose 5 kg. To do this, you multiply 5×7700 = 38500 then 38500/1000 = 38.5 days. If you want to lose 10 kg, you will have to adhere to the first phase of 77 days. But the first phase shouldn’t last much more than one month, so we will transfer the remaining days to the second, “sparing” phase.
The second phase is moderate sparing weight loss. The number of calories is reduced not by 1000, but by 500 per day (from the original figure). Also, the distribution of PFA in two phases will help you to establish the metabolic process and maintain the desired weight for a long time. You will lose 3500 calories per week, that is 2-2.5 kg per month. This phase will last as long as necessary to achieve the ideal weight.
The third phase is weight maintenance. Do not forget to eat up to 35 grams of fibre daily.
Eat fibre-rich foods during your diet. The fibre content in the food you can see in our table.
Sample menu:
Breakfast:
fruit salad of one apple, peach and pear or
a jar of yoghurt and 2 cha. tablespoons of flaxseed or
50 g cornflakes with milk and a handful of raspberries or
45 g of oatmeal in the water; 1 apple, banana and 250 g of strawberries or
Two whole-grain toasts with lean ham and banana or
75 g of prunes and a cupcake with bran and one teaspoon of butter and jam.
Dinner:
150 g of jacket potato and 200 g of seaweed salad or
150 g of stewed carrots and Brussels sprouts with two teaspoons salsa; brown bread sandwich with pieces of chicken and two chopped tomatoes or
200 g of durum wheat pasta with pesto sauce and 150 g of mixed vegetables or
200 g of salad of three different varieties of legumes with soft cheese or
250 g of spinach puree soup and bagel with bran.
Dinner:
200 g stewed green beans and 150 g vegetable salad or
150 g of cod with lemon; 1 tea a spoonful of capers and 50 g of brown rice or
300 g of fried vegetables with tofu and 50 g of barley or
75 g of durum wheat spaghetti with tomato sauce and 200 g of stewed eggplant or
80 g of pilaf from brown rice and lentils and 200 g of vegetable salad with cereal seedlings.
Fibre Content in Food
Fruit Serving Fiber (g)
Peeled apples one average 5.0
Persimmon 1 medium 5.0
Apricot 3 pcs. 0.98
Dried apricots five pcs. 2.89
Banana 1 medium 3.92
Peach 1 Medium 4
Orange 1 medium 7
Coconut 1/4 cup 10
Lime 1/2 cup 7
1/2 grapefruit 6
Raisins 1/2 cup 6
Dates 1/2 cup 6
Kiwi 2 pcs. 5.2
Blackcurrant 1/2 cup 5
Raspberries 1/2 cup 4
Mandarin 1 Medium 3
Blueberries, blueberries 1/2 cup 2
Cranberries 1/2 cup 2
Mango 1 Medium 2
Nectarine 1 Medium 2
Plum 2 pcs. 2
Strawberries, strawberries 1/2 cup 2
Cherry 1/2 cup 1.5
Pineapple 1/2 cup 1
Cantaloupe cubes 1 cup 1.28
Pear 1 average 5.08
Vegetables
Avocado 1 Medium 11.8
Beets cooked 1 cup 2.85
Beet leaves 1 cup 4.2
Bok choy cooked 1 cup 2.76
Broccoli cooked 1 cup 4.5
Brussels sprouts 1 cup 2.84
Cabbage cooked 1 cup 4.2
One carrot 2.0
Carrots cooked 1 cup 5.22
Cauliflower cooked 1 cup 3.43
Slaw 1 cup 4.0
Sweet corn 1 cup 4.66
Green Beans 1 cup 3.95
Celery 1 stalk 1.02
Kale cooked 1 cup 7.2
Fresh onion 1 cup 2.88
Peas cooked 1 cup 8.84
Sweet pepper 1 cup 2.62
Popcorn 3 cups 3.6
Baked potato “in uniform” 1 pc. 4.8
Spinach cooked 1 cup 4.32
Ordinary pumpkin cooked 1 cup 2.52
Sweet potatoes, boiled 1 cup 5.94
Chard melted 1 cup 3.68
Tomato 1 medium 1.0
Large-fruited pumpkin cooked 1 cup 5.74
Zucchini cooked 1 cup 2.63
Sauerkraut 1/2 cup 4
Lettuce 1/2 cup 0.5
Eggplant 1/2 cup 2
Cereals, pasta
Bran bread 1 cup 19.94
Whole grain bread one slice 2.0
Oat 1 cup 12.0
Whole Grain Pasta 1 Cup 6.34
Cinnamon Rice 1 cup 7.98
Barley 1/2 cup 12
Millet 1/2 cup 10
Legumes, nuts, seeds
Almonds 28 g 4.22
Black beans cooked 1 cup 14.92
Cashew nuts 28 g 1.0
Flax seeds three tablespoons 6.97
Chickpea fruit brewed 1 cup 5.8
Beans cooked 1 cup 13.33
Lentils cooked 1 cup 15.64
Lima beans cooked 1 cup 13.16
Peanuts 28 g 2.3
Pistachios 28 g 3.1
Pumpkin seeds 1/4 cup 4.12
Soybeans brewed 1 cup 7.62
Seeds 1/4 cup 3.0
Walnuts 28 g 3.1
Barley 1/2 cup 12
Millet 1/2 cup 10
