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Reduce your intake by 500 to 1,000 calories a day to lose 1 to 2 pounds per week.
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Dietary fiber provides numerous health benefits, including a reduced risk for heart disease, diabetes, gastrointestinal disease and obesity, according to a review published in a 2009 edition of вЂњNutrition Reviews.вЂќ Authors of this review note fiber helps enhance weight loss in obese individuals. One reason is because fiber increases satiety, which means you'll crave fewer calories. The Dietary Guidelines for Americans 2010 suggest eating a minimum of 14 grams of fiber for every 1,000 calories you consume, which is 28 grams per day for a 2,000-calorie diet.
Psyllium seeds are rich in soluble fiber, which can help reduce your low-density lipoprotein, or LDL, cholesterol and relieve constipation, according to MedlinePlus. The U.S. Department of Agriculture reports 1 tablespoon of ground psyllium seeds contains about 6 grams of dietary fiber. You can sprinkle ground psyllium seeds on foods like salad and yogurt, to boost your fiber intake for weight loss. Make sure to drink plenty of water when consuming psyllium seeds.
Adding legumes to your weight-loss meal plan is an excellent way to boost your fiber, iron and protein intake. As with fiber, protein is beneficial for weight loss because it increases satiety, according to a review published in a 2008 edition of the вЂњAmerican Journal of Clinical Nutrition.вЂќ The U.S. Department of Health and Human Services reports black and Northern beans contain 5.5 grams of fiber, kidney and navy beans provide 6 grams, pinto beans contain 7 grams and lentils provide 8 grams of fiber in each one-half-cup portion.
Whole grains contain more fiber, protein, vitamins and minerals than refined grains, such as white bread, white rice and regular pasta. One-half cup of cooked barley contains 4 grams of fiber, and the same portion of oatmeal provides 2 grams of fiber, according to the U.S. Department of Health and Human Services. One-half cup of cooked quinoa contains 2.6 grams of fiber, reports the U.S. Department of Agriculture Nutrient Data Laboratory.
Fruits and Vegetables
Fiber-rich fresh fruits and vegetables are effective for weight loss because they help fill you up, are nutrient-rich and contain few calories. Examples include berries, citrus fruits, apples, broccoli, celery, cauliflower, tomatoes, cucumbers, leafy greens and Brussels sprouts. The U.S. Department of Health and Human Services reports one-half cup of Brussels sprouts contains 4.5 grams, one medium apple provides 4 grams, one-half cup of blackberries contains 4 grams and one medium orange provides 2 to 3 grams of dietary fiber.
Nuts and Seeds
Although high in calories, nuts and seeds - in moderation - are excellent sources of fiber for adults who want to lose weight. According to a review published in a 2010 edition of the вЂњAsian Pacific Journal of Clinical Nutrition,вЂќ diets containing nuts are associated with more weight loss and better compliance than diets that exclude nuts. Many nuts and seeds contain 2 to 4 grams of fiber in each 1-ounce portion. For example, 1 ounce of almonds provides 3.5 grams of fiber, according to the U.S. Department of Agriculture.