How Fiber Can Help You Lose Weight

Want to make your weight loss regime a lot less strenuous? Eating high-fiber foods just may be the key to shedding pounds fast and efficiently.

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Fresh fruits and veggies, whole grains, nuts and seeds, and hearty beans are not only low in fat and calories, but they also cause a drop in appetite that’ll keep you from grabbing those naughty in-between snacks.

Fiber Helps Weight Loss

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Studies show that most people eat about the same weight of food each day. If you choose high-fiber, water-rich foods — such as broth-based vegetable soups, salads, fruits, and vegetables — instead of foods without fiber and water, you can eat the same weight of food but feel full on fewer calories.

Beyond the fiber content, crunching and chewing dietary fiber stimulates your senses and takes longer to eat. So psychologically, it may also be more satisfying than beverages or soft foods. Chewing also promotes saliva and the production of stomach juices that help fill the stomach.

Fiber at Breakfast Is a Healthy Weight Loss Habit

In its tracking of the eating habits of successful dieters — those big losers who have kept weight off for years — the National Weight Control Registry has found that most eat breakfast regularly. And cereal is one of their morning rituals.

In general, eating cereal — especially high-fiber cereals — is beneficial for weight loss. Studies that look at what people eat show those who eat more carbs, more fiber, and cereal in general weigh less than those who eat less fiber, carbs, and cereal.

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Add Fiber Calories Wisely and Slowly

Slowly adding more fiber to your diet can avoid bloating and gas by giving your body time to adapt. It is also important to drink plenty of liquids while increasing fiber.

Try these tips for adding more low-calorie foods to your meal plan to boost fiber while keeping calories in check:

• Eat whole fruits instead of fruit juice.
• Snack on veggies.
• Make vegetables a main course.
• Add a filling vegetable salad instead of a starchy salad as a side dish with meals.
• Enjoy a bowl of vegetable-based broth soup before meals.
• Start the day with a high-fiber cereal topped with fruit and low-fat dairy.
• Eat more beans.
• Make all your grains whole and limit them to a few servings each day.
• Add nuts and seeds to your weight loss plan, but keep the portions small because they are high in fiber and calories.

Experts are quick to point out that fiber alone won’t peel off the pounds. You still need to eat a healthy, calorie-controlled diet and get regular physical activity. But controlling or maintaining your weight is easier with a diet rich in fiber.