A High-Fiber Diet to Lose Weight

To lose weight, you need to burn more calories than you put into your body. It can be difficult to stick to a diet that calls for small portion sizes if it means that you always feel hungry. A high-fiber diet may help you lose weight by curbing your appetite so you are less likely to overeat.

Daily Intake

Women should consume 25 g of fiber per day and men should get 38 g of fiber per day. For most people, fulfilling this recommendation requires a considerable increase in their consumption of fiber-rich foods. This is because the average American adult only consumes about 15 g of fiber daily. The American Dietetic Association reports that high-fiber diets are associated with lower body weights. Adults who consume plenty of fiber in their daily diets tend to weigh less than adults who do not meet their daily fiber needs.

Eat Slowly

A high-fiber diet may help you avoid overeating. When you feel full and satisfied, you are less likely to overeat. High-fiber foods can fill you up without adding a lot of calories to your diet. Your body needs time to register that it is full. If you eat your meals too quickly, you may not realize you are full until you have already overeaten. Fiber-rich foods tend to require more chewing time than other sorts of foods. The crunchy and chewy texture of many fiber-rich foods helps slow the pace of your eating. Examples of high-fiber foods that may require more chewing time include walnuts, raisins, apples, oats, bran flakes, carrots and almonds.

Why You Feel Full

The feeling of being full after a meal tends to last longer when the meals you eat are high in fiber. Lasting fullness after meals has to do with your body’s process of breaking down foods. While simple sugar carbohydrates are broken down and absorbed quickly in your body, carbohydrates high in fiber may slow your body’s sugar absorption process. When it takes longer for your body to break down food and turn it into sugar, you are more likely to feel full and satisfied for longer. So, fiber may help curb your appetite so you are less likely to overeat.

High-Fiber Foods

Many fiber-rich foods are naturally low in calories because fiber comes from plant sources, as opposed to animal sources, which are generally higher in calories. You can choose from a variety of fiber-rich fruits, nuts, legumes, seeds and grains. Examples of fiber-rich foods include raspberries, strawberries, apples and pears with their skin, artichokes, broccoli, sweet corn, carrots, peas, whole oats, barley, brown rice, whole-wheat bread and pasta, black beans, lima beans, lentils, sunflower seeds, pistachios and pecans.

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