Eat More Fiber: Stay Full, Lose Weight

Feeling satisfied from food consumption is the bridge connecting you to weight loss success. People who have difficulty losing weight often try to control their hunger with high protein, low carbohydrate and/or low fat diets. However, high fiber and water rich foods such as fruits and vegetables keep the body feeling full longer. Studies show that eating fresh salads, vegetable based soups and fruits will allow you to eat the same weight of food with fewer calories, thus resulting in weight loss. It is a fact that keeping calories in check is the key to weight loss, and high fiber foods are typically lower in calories than low fiber content options. 

According to Tufts University professor of nutrition Susan Roberts, PhD., “People who eat 35 to 45 grams of fiber a day are less hungry when losing weight and lose more weight than people who eat less fiber.”

There are two different types of fiber, soluble and insoluble. Soluble fiber has been proven to keep you feeling fuller longer because it digests slower in the stomach. Weight loss is an uphill battle. Making minor adjustments and adding additional fiber may make the battle less grueling.

Try these simple changes to decrease hunger:

  • Increase water consumption and add fresh squeezed lemon.
  • Increase consumption of quinoa, oatmeal, oat cereals, lentils, apples, oranges, pears, oat bran, strawberries, nuts, carrots, celery, spinach, broccoli, blueberries and beans.

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