14 Fiber Foods Help You Lose Weight Fast

14 ways to add high fiber foods to your diet plan and keep losing the weight!

We all know our bodies need calcium for bones, vitamin C to fend off colds, and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The nutrients, protein, carbohydrates, and fat are most of the diet industry's attention, but it's becoming much clearer that fiber needs to be the fourth leg of the dietary table specially when you are planing to lose weight at home.

Study after study shows that not only do high fiber foods help lower your risk of cancer, heart attack, and high blood pressure, but it also keeps you full and helps you cut calories you consume every day. Trouble is, most of us think that getting the recommended 30 grams of fiber a day is sufficient. But that's not the case; you can add fiber foods into your diet anywhere. Use these fiber-friendly tactics to eat more and Fiber Foods Help You Lose Weight Fast. Below is List of 14 Fiber Foods to Lose Weight:

1. Spice up your eggs. One-third of a cup of chopped onion and one clove of garlic will add 1 gm of fiber to scrambled eggs. Or fold the eggs omelette-style over 1/2 cup of cooked broccoli for an additional 2 gm.
2. Drop a whole orange into the blender to flavor your morning smoothie. One peeled orange has nearly 3 gm more fiber than even the pulpiest orange juice.
3. Fill your juice glass with nectar instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than 1 gm of fiber per 8-ounce glass.
4. Grab a pear. Similar in taste to other pears, the red-colored Asian variety has an apple-like crispness and shape, and it delivers significantly more fiber — 4 gm per pear.
5. Buy spreadable fiber, like almond butter, for your whole-wheat toast. Two tablespoons adds 2 gm of fiber, along with a healthy dose of heart-protecting fats and vitamins like E.
6. Don't like whole wheat? Make your sandwiches with rye bread. One slice has almost 2 gm fiber — twice the amount found in white bread.
7. Stow some microwavable soup in your desk for when you need to work through lunch. Lentil, chili with beans, ham and bean, and black bean each have between 6 and 10 gm of fiber per cup.
8. Build your burger with a sesame-seed bun instead of the plain variety. Sesame seeds add 1/2 gm of fiber per burger.
9. Pop a pack of light popcorn instead of popping open a bag of potato chips. There's 8 gm of fiber in every bag of popcorn.
10. Have a low-sodium V8 and its 2 gm of fiber. The V8 that comes spiked with salt has half that amount.
11. 1/2 cup of chickpeas into a pot of your favorite soup. They'll absorb the flavor of the soup and tack 6 gm of fiber onto your bottom line.
12. Swap a sweet potato for your standard spud. Sweet potatoes have 2 gm more fiber per tuber than the typical Idaho variety. Not a fan? At least eat the skin of the regular potato — it alone has 1 gm of fiber.
13. Go wild when you make rice. Cup for cup, wild rice has three times the fiber of white.
14. Prepare whole-wheat or spinach pasta instead of the regular semolina kind. A cup of either has 5 gm of fiber.

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6 Foods That Keep You Slim

6 Foods That Keep You Slim

"Certain foods have just the right combination of nutrients, volume, flavor and even texture to help control your appetite,". Here are 6 Foods That Keep You Slim and work overtime to keep you full.

Popcorn 

If you need to nosh, pick popcorn. It's loaded with fiber, which leaves you feeling satisfied for hours by slowing digestion. And that's not all, when researchers in a Nutrition Journal study fed people either popcorn or potato chips, they found that 15 calories' worth of low-fat popcorn was as satisfying as 150 calories' worth of chips. "Popcorn also has more crunch and texture, so it takes longer to eat and gives your brain the time it needs to register that you've had enough food."

Rye Crisps

When volunteers in a Nutrition Journal study ate a breakfast containing either wheat bread or rye crisps, those who consumed the latter felt 21 percent less hungry four hours later. They also downed 8 percent fewer calories at lunch. Researchers suspect that rye contains a special kind of fiber, known as viscous fiber, that expands in your gut to slow digestion and the release of carbs into your bloodstream. The result: lower blood sugar levels and stabilized insulin levels, so you're less hungry.

 

Sriracha

It's made with chili peppers, which are rich in the appetite suppressant capsaicin. An analysis of 20 studies in the journal Appetite revealed that this compound has multiple weight-loss benefits, such as increasing body temperature, which ups your calorie burn, and helping you feel fuller. "Our taste buds have receptors that are directly linked to our brains," explains Amy Myrdal Miller, R.D., a culinary nutrition expert in Carmichael, California. "When capsaicin hits those receptors, they fire neurons that trigger the release of gut hormones that kick off the satiety response."

Portobello Mushrooms

Mushrooms are high in glutamate, an amino acid. When volunteers in a British study slurped soup with or without this flavor, the eaters ate less but felt just as satisfied. While researchers aren't sure exactly why, they suspect that umami's rich, meaty flavor may play a role.

Paleo recipes are best choice when you are not able to decide by yourself.

Potatoes

If you've banished these tubers from your table, it's time to bring them back. Potatoes that have been cooked and cooled contain resistant starch, a carb that passes through your small intestine without being digested. As it travels into the large intestine, bacteria that live there feast on it, generating substances known as short-chain fatty acids. These encourage the production of special compounds, called peptides that send messages to your brain to tell you that you're full. Cooked potatoes served warm contain little resistant starch, but when cooled, about 12 percent of their starch becomes resistant.

 

Dark Chocolate

It sounds almost too good to be true: When researchers at the University of Copenhagen fed volunteers a morning meal of either dark or milk chocolate, the dark chocolate eaters reported less hunger afterward. Even better, they consumed 17 percent fewer calories at lunch. We're not suggesting that you start your day with a chocolate bar, but when a craving strikes, reach for the dark stuff. It's higher in protein and fat but lower in sugar than milk chocolate, which causes a slower release of sugars into your bloodstream.

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If you are among the ones that are still feeling difficult to achieve their Lose Weight goal, here you will find more tips to easily lose weight fast in 30 days.

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