9 High-Fiber Lunches Under 400 Calories


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Video taken from the channel: The Rotunda Hospital, Dublin, Ireland


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Prof. Robert Lustig ‘Sugar, metabolic syndrome, and cancer’

Video taken from the channel: Low Carb Down Under


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Video taken from the channel: National Institute On Aging


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Video taken from the channel: Public Health Collaboration

9 High-Fiber Lunches Under 400 Calories 1. HIGH-FIBER CHICKEN AND BLACK BEAN ENCHILADAS | MYFITNESSPAL’S RECIPES 2. VEGGIE BOWL WITH FARRO AND EGG |. Your Mix-and-Match Meatless Monday Meal-Prep Plan. Science Finds Link Between Low-Carb Diets and Lower Cholesterol.

9 High-Fiber Slow Cooker Recipes Under 400 Calories. by MyFitnessPal’s Recipes. October 7, 2019. No Comments. Share it: these delicious recipes pack up to 21 grams of filling fiber per serving for less than 400 calories.

15 Work-Friendly Lunches Under 400 Calories 1. Garlicky Bacon & Spinach Grilled Cheese | Cooking Light. Grilled cheese lovers, rejoice! This garlicky sandwich is 2. Chicken Panini. 10 Lunch Ideas Under 400 Calories These are pegged to 400 calories, which is a common calorie budget for many at lunchtime. Obviously this is low for others — if your budget gives you more at lunch.

These delicious 400-calorie lunches fit nicely into a 1,500-calorie day-a calorie level most people will lose a healthy 1 to 2 pounds per week when following. Plus, we made sure they have plenty of fiber. Healthy meal prep lunches that are 400 calories or under, and will keep you feeling full! All calories calculated for you.

For many of us, meal prep lunches are. Check out these dinners at 400 calories or less per serving—all rated highly by home cooks. 40 Top-Rated Dinner Recipes Under 400 Calories. Lisa Kaminski Updated: Sep. 23, Round out the meal.

Ordering a kid’s meal at Chipotle is an easy way to stay under 400 calories. These tacos are loaded with fajita veggies and lettuce to add to your daily servings of vegetables. Stats: 335 calories, 11.5g fat, 50g carbs, 10.5g fiber, 13g protein; Restaurant: PF Chang’s.

Healthiest pick under 400 calories. Fast-Food Meals Under 400 Calories 9 Fast-Food Meals — 400 Calories or Fewer. March 14, 2013 by Lizzie Fuhr. 1.3K Shares When you’re on the road or in a rush, fast food might be. High-Fiber Meal Plans Vegan Meal Plans Vegetarian Meal Plans 20 Lunches Under 400 Calories Perfect for Meal Prep 20 Lunches Under 400 Calories Perfect for Meal Prep.

Save Pin. More View All Start Slideshow. Low-calorie recipes—including buddha bowls, whole-grain pasta salads, sandwiches & wraps—that are just as good packed up for lunch.

List of related literature:

This is about 10 to 13 g of fiber per 1000 calories, which can be obtained from five or more servings of fruits and vegetables and six or more servings of whole grain breads, cereals, and legumes.

“Nutrition and Diet Therapy Reference Dictionary” by Rosalinda T. Lagua, Virginia S. Claudio
from Nutrition and Diet Therapy Reference Dictionary
by Rosalinda T. Lagua, Virginia S. Claudio
Springer Netherlands, 1996

° If you’re active (doing about an hour of exercise a clay), eat five servings of Smart Proteins and five servings of Smart Carbohydrates (of which at least two are fruit and the rest whole grain foods, including one starchy veggie, if you wish).

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

The goal of 30 to 35g of fiber per day requires the consumption of five fruits and vegetables (15g), four high-fiber starches (8g), and one high-fiber cereal (7g).

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2012

One cup of oatmeal contains 8 grams of fiber, a medium pear with skin has 4 grams of fiber, a cup of vegetarian chili has 14 grams of fiber, a slice of whole wheat bread contains 2 grams of fiber, and a cup of chopped, steamed broccoli has 6 grams of fiber.

“Living Vegetarian For Dummies” by Suzanne Havala Hobbs
from Living Vegetarian For Dummies
by Suzanne Havala Hobbs
Wiley, 2009

These weight loss maintainers consumed more fiber-rich foods such as vegetables (4.9 servings/day) and whole-grain products (2.2 servings/day) compared to less than 1 daily serving of vegetables and whole grains for the weight regainers [21].

“Dietary Patterns and Whole Plant Foods in Aging and Disease” by Mark L. Dreher
from Dietary Patterns and Whole Plant Foods in Aging and Disease
by Mark L. Dreher
Springer International Publishing, 2018

Five hundred calories of black beans, rice, and some salad with a chunk of avocado will fill you quite nicely, while it can take more than twice the caloric quantity of fiber-deficient edibles to reach satisfaction.

“The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness” by Lani Muelrath, Neal Barnard
from The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness
by Lani Muelrath, Neal Barnard
BenBella Books, Incorporated, 2017

This means that someone consuming 2,500 calories daily during contest prep should aim to get at least 35 grams of fiber daily.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

At least 25–30 g of soluble fiber per day; five or more servings of fruits and vegetables per day 8.

“Dulcan's Textbook of Child and Adolescent Psychiatry” by Mina K. Dulcan
from Dulcan’s Textbook of Child and Adolescent Psychiatry
by Mina K. Dulcan
American Psychiatric Publishing, 2015

It recommends that a “source” of fiber should contain 3 g 100 g−1 (or 100ml−1) or at least 3 g in the “reasonable expected daily intake of the food”, i.e. the amount that could reasonably be expected to be eaten in one day.

“Pulse Foods: Processing, Quality and Nutraceutical Applications” by Brijesh K. Tiwari, Aoife Gowen, Brian McKenna
from Pulse Foods: Processing, Quality and Nutraceutical Applications
by Brijesh K. Tiwari, Aoife Gowen, Brian McKenna
Elsevier Science, 2011

Although the benefits of fiber are well known, most find it difficult to eat the required amounts of fiber by increasing fruit and vegetable intake, as shown by the Continuing Survey of Food Intakes by Individuals 1994–96, 1998 [25,26].

“Nutrition in the Prevention and Treatment of Abdominal Obesity” by Ronald Ross Watson
from Nutrition in the Prevention and Treatment of Abdominal Obesity
by Ronald Ross Watson
Elsevier Science, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanks for sharing this information about the importance of a nutrient rich diet for seniors. For additional tips on how seniors can do this on a budget, this article is helpful: https://absolutecompanion.com/nutrition-for-older-adults/

  • This MD is extremely inquisitive and insightful in his analysis making connections and correlations and causation. Got emotional when he talked about sugar and fructose impact on the cell process with cancer. That was sooo disturbing to know so many people have lost their lives as result of greed..

  • 2:50 cancers that seem to be associated with obesity

    7:25 then how come the normal weight people are getting diabetes as fast

    8:50 MHO

    29:50 where that fat come from ( liver fat )

    45:00 cancer

    48:50 glucose is absolutely vital for cancer cells

    50:45 mTOR

  • ASCO is not the right word to use in Spanish speaking countries…..for non Spanish speakers, asco means “disgusting” or “gross”……great talk BTW, as always with Bob Lustig…..

  • The government needs to make high fructose corn syrup be illegal. As long for its still consumed and used in many of our processed foods
    metabolic syndrome won’t go away

  • It is true. I cut out all sugar and carbs except for leafy greens and I lost 50 pounds of blubber in 6 months which much of it was in and around my liver without even trying. I am not a young man but I feel 20 years less old now. I dare you to try it.

  • I lost 30 pounds so far very quickly in the last 3 months worth it cutting the “added sugar”
    and my skin is tightening up…. better boners as well:)

    I went from 218 to 188 pounds in 3 months time..
    I would like to thank Robert Lustig for a permanent solution to my problem.. I still enjoy fast food occasionally..

    I exercise 2 miles running(just started doing that along with my 10-12miles bike ride) and 10-12 miles bike riding before on processed foods I was about as lazy as a sloth..

    my mom has also lost 10 pounds she is a diabetic and my dad has lost 20 pounds as well (my dad was a bit reluctant to do this with us at first)

  • Am amazed reading comments with people arguing with his facts. They have no research or data to base their arguments but have decided opinion is fact. Let’s give credit where it’s due, when research has been done and facts presented, it is better to listen, learn and do better than argue based on here say. In my case, ignorance is not bliss, now that I know better, I will do better.

  • I love his eloquence and oratory skills. However wikipedia appears to contradict him stating 15% of fructose is converted to glycogen, 25 to 50% is convertes to Glucose, 25% lactate. Only less than 1% ends up as TGs. Doesnt sound like mitochondrial overload. Maybe he is oversimplifying it to make a point? Maybe that 1% is still too much???

  • Dear Prof Lustig, your lectures are always mind boggling and this is one of them I was waiting for! Being a diabetologist myself and blindly following so called best practice guidelines for 28 years, I ended up asking myself, whether I am a victim or partner of greatest medical science scam that is going around! I still do not understand why Hippocrates old saying ” Thy medicine is thy food and thy food is thy medicine” is ignored by our medical fraternity. Believe it or not most of my longest surviving patients are on Low Carb diet, I am not sure about their fat intake, despite my advise to be liberal on saturated fat! I would be grateful if you permit me to quote and use some of your slides for educational purpose.

  • Thank you Dr Robert once again for such a clear explanations of pathways to describe the Correlation between Cancer / Sugar, the recommendations of introducing refined starch may not be in sync with LCHF folks but i gather its more a personalized approach and depends on factors related to fat distribution rather than BMI. I still watch your sensational first video which changed my life forever.

  • Free roam chickens and eggs along with grass fed beef is worth the money. Also, support your organic farmers. Your health will greatly improve as long as you cut the sugar.

  • Wow! Incredible info on AMPK. Thanks. I love Dr Lustig but I have to say he is showing signs of insulin resistance. Maybe he should be a “low carb guy”.

  • This guy is an obvious elite planted shill, half truther, sent to make it look like sugar is the main problem�� SUGAR ISN’T THE PROBLEM MR SHILL AND ITS OBVIOUS WHO IS!! its the people who PAY YOU to spout ur propaganda piss from ur talking shit hole..IF THE ELITE.0001% elite top builderberg families didn’t MAKE/CREATE/PLANT/GROW/PRODUCE/LEGALIZE/MARKET ON MASS SCALES AND MOSTLY TO KIDS/ADD TO 97% OF ALL FOODS, then sugar wouldn’t even be available on mass scale, like narcotics..sugar sells!!=$ and even more then that sugar causes disease/ serious health issues=$$$$ so of course they will push it, and with ease since its VERY easy to market a sweet substance that literally every human on earth has a taste bud for..but NEVER mentoning how toxic sugar is ‘mainly processed sugar’ is where the evil appears..heroin makes you feel good but is that pushed any longer? No, because ease of administration makes certain substances already appealingly tastey, seem almost natural.. Think again..tooth decay/cancer/diabetes/dementia are just a few main ATROCITIES used against ALL PEOPLE by the elite who create/push/profit off of this sweet deadly substance..

  • Really interesting lecture and I agree with much of what Dr Lustig puts forward. He has a very unique insight of diet and does show that even if you find low carb difficult that cutting sugar additives will massively improve your overall health. Especially with his study on the children within his practice. The dramatic change in their health not dropping carbs or starch just the added sugar, genuinely was astounding. However, I do wonder how much more dramatic the markers would have been if he took it furthereven with a select few of his patients with a low carb diet of maintaining the same number of calories and whether the results in would have been even more dramatic. He seems extremely attached to maintaining his view on low fat guidelines despite the mountain of evidence which disproves it.

  • Not aging well “Coronavirus will not be half the US population”
    With those case numbers and immunity being temporary at best, you can bet your ass it will be far more.
    But hey, he could not know just how retarded Trumpists are I guess.

  • This shd be taught in schools why they are not doing it. The medical practitioners fear it will break their rice bowl. They are all evil. Want us to be sick so that they suck all our money

  • Question: Lustig says “if you don’t feed your microbiome, your microbiome feeds on you”. My understanding was that starving carbohydrate eating bacterial of your microbiome starves them out until those bacterial strains disappear. They would then be replace with bacterial that feed on fat and protein instead. Is my understanding wrong?

  • Who else Enjoys Dr. Lusting’s Lectures ����. His Lectures esp Sugar the Bitter Truth helped me Loose over almost 40KG����
    I now don’t drink Fizzy, my life changed. The Atenol for high blood pressure I was prescribed by my GP in 2017 is still in my cupboard as a souvenir…now 2020 and still enjoying his Lectures����

  • I got fat after a year of essentially eating just homemade bean and cheese burritos. No added sugar; no added fat. The carbs were in the beans and the flour tortillas, which were also made with vegetable oil. So it’s not just sugar. My girth expanded, increased weight, BMI hitting 29, BP increasing, some numbness in my periphery, a new dental cavity every month, when I had never had cavities…YIKES! (My dentist, a recent USC grad, claimed that he didn’t have a clue!) He just kept pushing fancy expensive fluoride products at me and scratching his head. So I went on keto for a year, 50 pounds melted away, effortlessly, circumference normal, BP back at 114/70, getting my peripheral sensation back, fatty liver receding, etc. IT’S NOT JUST SUGARY SODAS! It’s CARBS of any and all varieties! And when coupled with fat watch out! BTW no cavities since I started my keto diet 11 months ago.Isn’t it crazy that a top-notch recent USC dentist grad didn’t know that? had never heard of Eades Egyptian mummies? Did not understand the correlation between sugars/carbs and dental caries? Huh?

  • This is the moron who said in a podcast that Donald Trump did not have a functioning frontal cortex?
    If that were the case he could not make decisions and it is obvious to the most rabid anti-Trump citizen that he makes decision. Need more proof? A person without a functioning cerebral cortex lacks “executive could not work towards a goal, which he clearly did to win the nomination and election.

    As Joe Pesci said in “My Cousin Vinnie”, “I’m through with this guy.”-not because he loathes Donald Trump- but because he is capable of uttering such utterly stupid opinions.

  • I am on the path of cutting out more and more sugar from my diet. But this Dr Listigs research definitely has motivated me to speed it up.

    FYI: Based upon a previous video he’s about 74yrs old and looks great and is coherent and driving global change. Definitely goals!!!!!

  • I’m wondering if the wording “Obese” and “Weight Loss” might be nodes of flexibility instead of just incorrect data points. In other words, Standard of Care would prefer to rely upon data points, and so whoever can generate those data points (by whatever means) wins the SOC medal of honor. �� But if they’re wrong (because ����������) then we need some wiggle room to do what we know is actually correct.

    See what I’m sayin’?
    Since Keto is legit for losing weight, the data point for fat can be a way to do what is actually effective as opposed to what isn’t. For instance, if a low-fat, high carb diet and exercise become SOC, then we’re screwed. But it seems to have somehow not become that level of Law. ��‍⚖️

  • Fructose is bad, glucose is not, africa lives on refined white corn flour. ZERO FAT / DIABETIC people. There is malnutrition because of the micronutrients/protein deficiency caused by refined starch and lack of fish / meat, and very little food diversity, but that’s another story.

    Glucose (starches) are just a very good healthy energy source. Fructose (HFCS, sucrose) is just a toxin.

  • 52min in, one chart for all you need. if you’re over 18, inhibit pi3k as best you can, modulate mtor and ampk (funny how diet and exercise do those things, almost like, I guess, a form of evolution…)

  • Started Keto again yesterday. ALREADY FEEL BETTER!! Rebounded 48 lbs from a 105 lb weight loss in 9 months. So sad, but I’ll be smart this time. Long IF is not for me. I pushed the limits and really weakened myself.
    A -fib, severe hair loss, general total body weakness resulted. Thin but weak…and I ate well, plenty of protein I thought, but after reviewing my daily diet Journal I see that I was adding carbs in justifiable ways, chocolate, red potato, pinto beans…SOME of us are Insulin resistant (severely) AND hyperinsulinemic TOO. This problem is all about behavior. I need to be grateful keto works and revel in it! ALSO, Leaky gut is REAL and I will address it earnestly this time around. God is �� good. **THANK YOU GENTLEMAN for teaching us applicable science so we can heal. ����

  • Fructose in (sweet) fruits are just as bad as table sugar and sodas. It’s time to call out the lies about “eat your fruits and vegetables”. All fructose, regardless of where they came from, must be processed by the liver…

  • Absolutely brilliant work and presentation. Thank you Dr Lustig. I will add that I am following Dr Esselstyn’s diet after a MI event and this diet has changed my life. I’m sure that Dr Esselstyn’s and Dr Lustig’s work are complementary. My blood work has become almost ‘perfect’. My weight normalised and my fitness levels are insane compared to what I was used to (maybe I was really sick!).

  • i enjoyed watching the video and found it to be helpful, but i still think i missed some important points due to my language barrier, can anyone sum up or name / direct me to important time stamps in the video? ty alot

  • Papers for possible utilization of Vitamin C High Doses on Covid 19

    Intravenous vitamin C for reduction of cytokines storm in acute respiratory distress síndrome


    Vitamin C may reduce the duration of mechanical ventilation in critically ill patients: a meta-regression analysis


    Vitamin C: an essential “stress hormone” during sepsis


  • In my opinion, all sugary food & beverages manufacturers should be stopped immediately across the world and we should all practise (sugar distancing).

  • I really liked Roberts earlier talks. I even bought one of his books.
    I mentioned his “salt in cola” piece, like the good little parrot i am, to one of my coworkers and he ripped it apart by googling the salt content of cola and tap water. I checked other sources. They are the same. Robert made that whole thing up. I am still dissappointed and wont trust him as a source of information.

    Lesson learned: fact check everything. Especially if its health related and even more so if its presented by a speaker as good as him.

  • But wait, all the indoctrinated high school and college students learn that race is a social construct created by the evil white patriarchy which causes these kids to join antifa. Until they get sick and then DNA is real

  • 14:00 OK Robert. I used to do cocaine recreationally in the 80s and I never felt or acted “addicted”. The 80s elapsed and I moved on. Cocaine is not addictive EXCEPT when the night is young and you just want to keep boogying. Once you succumb into the early hours and wake up, you may feel spent but you don’t go searching like “reefer madness” for more cocaine! That’s a CIA/FBI/WarOnDrugs/Made for TV myth! Sugar, on the other hand, is a whole different animal! It can and often does become addictive! As for annual consumption…I bought a 5 lb bag of sugar (2.268 Kg) in 2005 (legally) and I still have more than half of it left…and mostly (99% of the time) I cook at home from raw, pure ingredients…so somebody (per capita) has been enjoying my ration of sugar for lo these many years!! Which reminds me I should distill some whiskey!

  • Can someone tell me if fructose (as in eating fresh fruit) is okay as long as you aren’t taking in sugar/glucose and processed fructose etc?

  • Mainstream medicine and public health are a disaster right now and need to be changed, but I won’t wait around for that. The right foods are available, and if you’re fasting enough, there’s no difference in cost.

  • The doctor knows all about problems with fat around waist. It looks like he has a little more fat there then he should. Maybe not obese but overweight. Can tell when he turns to side. Many studies and he talks about some showing belly fat is not inert but is sending out a lot of toxic inflammatory compounds. Not good for getting to old healthy age. So he like all of us struggle with not eating junk food and not wanting to exercise much.

  • So if fructose is like alcohol why dont you preach against alcohol too Prof Lustig?
    If its ok to drink a glass of wine per day why is it not ok to eat the same amount of sugar per day?

  • Honey is 45/55 with enzymes, soda is 45/55 no enzymes. Duh. This clown says do not eat fruit or juice with/out veg. The only thing “real” is that out fat as bad as it appears to be. No mention of toxins in food or medicine! like NDMA in OTC pills. No it’s your apple pie that’s going to take you out at 35 years..

  • Like trying to get a drink of water from a fire hose. Very information dense. I would like to listen to Dr. Lustig when he didn’t have to worry about the clock. The tie-in with cancer is particularly interesting.

  • Great lecture.Only issue is sugar isn’t number 1 problem.Maybe when coming GB to cancer but saturated fat is number 1 deaths in America.