Believe it or not, it is possible to lose weight quickly by eating delicious, filling foods that will keep you satisfied throughout the day. How? Making sure your meals and snacks are high in fiber. (Most Americans only receive a fraction of the 25-38 grams recommended daily). Yes, the same nutrient associated with staying “regular” is also a powerful hunger zapper. By filling it with fewer calories and slowing down the rate at which you digest, the full fiber rate will keep you satiated longer, which can significantly help your weight loss efforts.
Not sure what foods are full with the nutrient? Do not be afraid! Below you will find some of the best sources, ranked in order from the least nutrient-dense to the most potent. Go to the grocery store and stock up on these items to keep your body healthy and trim.
You’ll lose weight—even if increasing your fiber intake is the only dietary change you make. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine. In fact, they lost nearly as much as a group put on a much more complex diet that required limiting calories, fat, sugar and salt and upping fruit, veggie and whole-grain consumption. Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat. “Fiber binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get,” explains Tanya Zuckerbrot, R.D., author of The F-Factor Diet. Another study found that people who doubled their fiber intake to the recommended amount knocked off between 90 and 130 calories from their daily intake—that’s equal to a 9- to 13-pound weight loss over the course of a year.
Be more, well, regular. Snicker all you like, but “constipation is one of the most common G.I. complaints in the United States,” says Zuckerbrot. And you don’t need us to tell you it’s no fun. Fiber makes your poop softer and bulkier—both of which speed its passage from your body.