Speed Up Weight Loss by Filling Up On Fiber

Fiber Rich Foods
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Ever sat in a meeting where there were doughnuts on the table? That sweet smell can make your tummy rumble. So you tell yourself you'll have just one...and one leads to two...and two leads to... The problem with sugary treats like doughnuts: They're low in fiber, high in empty calories. And that's where one of the biggest keys to successful weight loss comes in: Fiber, which fills you up with fewer calories than foods like doughnuts. Combine protein with fiber, and you've got a magical formula for melting away, the pounds, says Madeline Vann, MPH. Read on for more secrets to filling up while shedding weight.

Fruits and Vegetables
High in fiber and low in calories, produce is a winner for weight watchers. Researchers say that women who eat more fruits and vegetables lose more weight while experiencing less hunger.

"Other studies have shown that changing your eating habits to focus on these water- and fiber-rich foods will help you maintain weight loss for up to six years," adds Madeline.

Vegetable Soup
Vegetables on their own in high in fiber. You can benefit even more by enjoying your veggies in a broth-based soup, which satisfies your hunger and keeps you full for a longer period of time.

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For the best results, eat soup before lunch and before dinner to cut your food intake by 20 percent, according to studies.

Whole Grains
If you think of all carbohydrates as bad, you're missing out on the fiber available in whole grains, says Madeline. Choose whole wheat bread rather than white bread; brown rice rather than white rice, and buckwheat pasta rather than plain pasta.

Combine those whole grains with fruit or with vegetables for a more satisfying meal or snack. For example, you could spread unsweetened applesauce sprinkled with cinnamon on a brown rice cake, or slice fresh peaches over a bowl of whole grain cereal. When it comes to pasta, choose a tomato sauce with lots of veggies added rather than a cream sauce.

Low Energy Density
This term refers to foods that are low in calories and high in fiber and water, such as watermelon, cucumbers and oranges. Try using the plate method, which "dictates that half your plate be full of veggies, one-quarter dedicated to a starch (preferably whole grain), and one-quarter to a lean protein," says Madeline.

Tip: Choose airy foods, such as popcorn rather than canned corn, which take longer to consume yet have fewer calories.

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