Fiber & Weight Control: Don't kick complex carbs to the curb!

(Miami Herald Fitness) - If you're sick of trying to lose weight by eating a low-carbohydrate diet, dietitian Tanya Zuckerbrot may have the answer for you.

Her secret to weight loss: eating carbohydrates.

Although it goes against the latest diet trends, she stresses that a diet high in complex carbohydrates, and therefore high in fiber, is the key to weight loss.

"No one has given fiber the attention it deserves," she said. "And the problem is that when people go on these low-carb diets, they aren't getting fiber."

Fiber only can be found in carbohydrates.

In addition, people often are cutting out fruits and veggies, which are full of antioxidants and vitamins that keep skin and hair healthy.

Zuckerbrot does applaud diets such as South Beach and Atkins for trying to get people to decrease the amount of simple carbohydrates they eat. These include processed foods such as cakes, cookies, white bread, white rice and pasta, which the body digests quickly.

Zuckerbrot suggests eating whole-wheat bread, whole-wheat pasta or brown rice.

One slice of whole-wheat bread adds about three grams of fiber to your diet, she said. But not all breads have the same fiber content, so check nutrition labels for exact fiber content, serving size and calories before making your purchase. Also, make sure the bread's primary ingredient is 100 percent whole-wheat flour.

Fiber, which cannot be broken down by the body, keeps people feeling full longer.

"It adds bulk to the diet without adding calories." Zuckerbrot said. "So, you can eat more frequently throughout the day."

Fiber also lowers cholesterol and reduces the risk for cancer, specifically colon cancer. Fiber promotes regularity, decreasing bacteria build-up.

The American Dietetic Association recommends 20-30 grams of fiber daily, but on average, people consume only 10-12 grams daily, Zuckerbrot said.

And don't worry about getting too much fiber. Zuckerbrot said. "You are never going to eat too much of it." Just drink about eight glasses of water a day, as fluids stop fiber from clogging your intestinal tract, which can lead to constipation.