Why Fiber May Matter More Than Protein—and What the MAC Diet Got Right

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When I developed the MAC Diet, I focused on five components: diet high in protein, fiber, omega fatty acids, and complex carbohydrates, while limiting fructose and avoiding added sugars.

I came across an article this past week highlighting the importance of fiber. The article stressed that fiber has a greater impact on our health than even protein does. But if you are reading nutrition labels, there is another source of fiber that is not always obvious: complex carbohydrates. Dietary fiber is a type of complex carbohydrate, so many complex-crab–rich foods naturally provide fiber, though not all complex carbs contain fiber.

To develop a healthy diet to drop or maintain both weight and inches, an individual must be able to decipher a nutrition label. One category has a more dramatic impact on weight gain than added sugar, saturated fat, or trans fats: simple starches, or simple carbohydrates. If an individual can isolate simple carbohydrates, they can turn their body into a calorie- and fat-burning juggernaut that GLP-1 injections cannot match.

The MAC (Macronutrients) Diet

The MAC Diet that I developed in late 2014 allowed me to turn my body into that calorie- and fat-burning juggernaut. I dropped 46.50 pounds and 6 inches from my waistline within about three months, between December 1, 2014, and February 27, 2015. In total, I dropped 52.60 pounds and 9 inches from my waistline by focusing on a diet high in protein, fiber, omega fatty acids, and complex carbohydrates, while limiting fructose and eliminating added sugar. See my waistline chart below:

An Interesting Article on the Importance of Fiber

A morning show was interviewing Dr. Jennifer Ashton, an OB-GYN who also specializes in nutrition and obesity medicine and hosts the podcast “Dear Dr. Jen.” She has argued that fiber is poised to replace protein as the nutrient drawing the most attention in everyday eating. Speaking on the morning show, she said fiber “is absolutely going to be the new protein,” even though the substance itself is hardly novel.

I personally cannot go so far as to say fiber will replace protein or even omega fatty acids, which appear as part of total fats on the nutrition label. You need protein and omega fatty acids to process food and supply nutrition to your muscles so they can burn the calories your body needs. But I do agree that people need fiber for health, especially for healthy-looking skin.

Fiber occurs naturally in plant foods such as fruits, vegetables, whole grains, BEANS, nuts, and seeds, yet most adults still fall short of recommended intakes. Women generally need roughly 20 to 30 grams daily depending on age, while men typically need amounts in the mid-30s.

The Dietary Guidelines for Americans set a floor of at least 21 grams for women over 50. I bolded the word “beans” because pinto beans are considered a near-perfect food. I used 10 data points on Glory Pinto Beans to arrive at a MAC score of 2.85. I do not have any menu item over a MAC score of 3.50.

In the article, Dr. Ashton emphasizes that fiber’s value extends well beyond regularity and cardiovascular support—something I agree with—even to the appearance of aging skin. It influences metabolism, immune function, and hormone balance. The nutrient comes in two complementary forms.

The Impact of Soluble Fiber on Our Health

Soluble fiber dissolves in water and forms a gel in the digestive tract, slowing the passage of food and helping moderate blood sugar and cholesterol. Insoluble fiber adds bulk to stool and promotes steady movement through the gut.

For women in menopause, Ashton highlights an emerging research area linking fiber to estrogen regulation through the estrobolome—the collection of gut bacteria that help control circulating estrogen levels. Adequate intake of both soluble and insoluble fiber supports those microbial communities in the digestive tract. I have found that sauerkraut is a strong source of fiber and beneficial microbes, and also a good source of antioxidants, phytonutrients, and probiotics. Sauerkraut may also support vision and hair and provide nutrients associated with age-defying skin.

Scientists are still mapping the precise relationship between the gut microbiome and estrogen, but the connection supplies another reason fiber may matter particularly during the menopausal transition.

Rather than treating fiber as an afterthought, Ashton says in this article that fiber should be front-loaded. She prepares a breakfast the night before that delivers about 15 grams—more than half the daily target for many women—by combining flaxseeds, chia seeds, hemp seeds, wheat germ, and cacao nibs in soy milk, then stirring in a half-cup of raspberries in the morning.

Raspberries and chia seeds are especially concentrated sources; the soy milk and seeds also contribute plant protein and unsaturated fats, so the bowl is more balanced than fiber alone. Her central caution is quantitative: a light sprinkle of seeds or a few berries does not automatically meet the goal. People need to calculate actual grams so they reach 20 or 30.

Other ways to add fiber include berries, especially strawberries; chia or ground flax in oatmeal or yogurt; a higher-fiber whole-grain cereal; or beans or vegetables folded into eggs. These build an early surplus, especially in the morning.

Later meals can include beans, lentils, whole grains, and vegetables, while nuts and seeds serve as convenient snacks. Stacking fiber-rich foods from the first meal onward makes the daily total far easier to achieve than attempting to catch up at dinner.

In Ashton’s view, that consistent, measured approach is what will turn fiber from a neglected recommendation into the nutrient people actively prioritize.

Also, do not overlook omega fatty acids (monounsaturated and polyunsaturated), which can come from foods that also contribute fiber and support the digestive system. This is why both monounsaturated and polyunsaturated fats are a force-multiplier in my MAC (Macronutrients) Diet and a major factor in the weight loss and waistline reduction shown in my chart above.

The Impact of Healthy Fats: Monounsaturated and Polyunsaturated Fats

The real impact of monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) is that they are vital not only for digestion and skin health but also for systemic health. Omega fatty acids help control inflammation and support chronic-disease prevention. A diet rich in these fats, while limiting trans fats and excess saturated fats, supports cognitive function and digestion.

People who went on a low-carb diet sometimes developed cardiovascular and cognitive issues because not all carbohydrates are equal, just as not all calories are equal. We need complex carbohydrates. The problem is that nutrition labels do not break carbohydrates into simple and complex forms. The MAC Diet lets the user isolate the complex carbohydrates we need from simple carbs.

The premise of the MAC Diet is to use 10 data points from the nutrition label to keep food selections at or below 3.50 and to eat between 9 a.m. and 6 p.m.

Again, between December 1, 2014, and February 27, 2015, I lost 46.50 pounds and six inches from my waist, which I have kept off for more than 11 years.

The MAC Diet was so successful that I dropped something I was not expecting about 30 years from the appearance of my skin to the point that I could pose for covers of some of my books and promote classic cars and airshows.

A photograph taken in May of 2026 for our hangar classic car & airshow. I with Tiffany, one of my models that I use for my books and promos. I am 68 years old in this photograph.

The Saboteurs in Your Diet

With the holidays fast approaching, I have posted below some of the saboteurs of a healthy diet for those trying to lose weight and inches. Remember: YOU CAN NOT OUT WORK YOUR DIET. I mention this for those that will be making New Year’s Day Resolution.

Look at those items above a MAC score of 3.50. Just don’t look at the MAC Score, but note the serving sizes, teaspoons, that isn’t much guys. Then you may wonder why weight loss stalls during the holidays. A useful substitute for sour cream is low-sugar yogurt, especially in fruit salads.