If you’re aiming to lose weight, there’s a new formula for you to consider: The 2:90 rule.

According to this rule – the guiding principle behind The Reality Diet, by Miami cardiologist Steven Schnur, M.D.- you should choose only those carbohydrates that contain at least 2 grams of fiber per 90-calorie serving.

When it comes to weight loss, “the nutrient that is the single best predictor of success is fiber,” says Schnur.

While I’m skeptical about statements like that, some studies seem to suggest that when people follow a diet which includes complex carbohydrates, they lose weight. The theory goes that since fiber is filling, dieters spontaneously consume fewer calories.

A recent study published in the Journal of the American Dietetic Association found that the main difference between normal-weight adults and their overweight counterparts was the amount of fiber they consumed.

Although the two groups reported eating similar amounts of sugar, bread, dairy products and vegetables, the normal-weight subjects consumed 33 percent more dietary fiber than those who were overweight or obese.

The 2:90 rule is designed to apply to all carbs, including bread, cereal, pasta, couscous, rice, frozen waffles, tortillas, crackers and popcorn.

By Schnur’s standard, Cheerios don’t make the cut (1.4 fiber grams per 90 calories) but MultiGrain Cheerios squeak by with 2.25 grams of fiber per 90 calories.

Some of the best cereal choices: General Mills’ Fiber One (22 fiber grams per 90 calories), Kellogg’s All-Bran (11 fiber grams per 90 calories), Kashi GOLEAN Crunch! (3.8) and Kellogg’s Raisin Bran (3.4).

A couple of the least nutritious options: Kellogg’s Frosted Flakes (.8) and Kellogg’s Corn Pops (.15)

Most fruits and vegetables pass the 2:90 rule without a problem, but there are some which contain only 1.2 grams of fiber per 90 calories, so they don’t pass. Schnur says those are fine to eat if you balance them out with fruits that are high in fiber. [source: Looking Good]