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Choose a variety of high-protein and fiber-rich foods daily.
Your total calorie intake determines whether or not you'll effectively lose weight. However, fiber generally helps increase satiety, according to a review published in a 2010 edition of вЂњGastroenterology.вЂќ Therefore, meeting your daily fiber requirements can help you control your calorie intake for successful weight loss.
Aim to eat a minimum of 14 grams of fiber for every 1,000 calories you consume, suggests a review published in a 2009 edition of вЂњNutrition Reviews.вЂќ The adequate intake for fiber is 30 to 38 grams for men and 21 to 25 grams of fiber daily for women, according to the Institute of Medicine. However, a study published in a 2011 edition of the вЂњNutrition JournalвЂќ reports study subjects who consumed high-fiber diets consisting of more than 35 grams of fiber daily for eight weeks effectively lost weight and body fat.
Calories for Weight Loss
Reducing your total calorie intake, or burning extra calories exercising, is the key to successful weight loss. Due to fiber's satiating effects, high-fiber diets can help you cut calories by 500 to 1,000 each day to lose 1 to 2 pounds per week, as recommended by the Centers for Disease Control and Prevention. In general, 1,000- to 1,600-calorie meal plans are effective for women and diets containing 1,200 to 1,600 calories daily help most men lose weight safely, notes the National Heart, Lung and Blood Institute.
Sources of Fiber
Fiber-rich foods and fiber supplements are sources of dietary fiber that can aid in weight loss. The 2009 review published in вЂњNutrition ReviewsвЂќ suggests fiber supplements enhance weight loss in obese individuals. However, always check with your doctor before taking any type of dietary supplement. High-fiber foods include whole grains, legumes, nuts, seeds, fruits and vegetables.
High Fiber vs. High Protein
Fiber and protein are both key nutrients for effective weight loss. Although fiber, a type of carbohydrate, helps you feel full, protein increases satiety more than carbohydrates or fat, according to a review published in a 2008 edition of the вЂњAmerican Journal of Clinical Nutrition.вЂќ The 2011 study published in вЂњNutrition JournalвЂќ found that subjects who followed high-protein diets lost more weight and body fat than individuals who consumed high-fiber diets. Healthy, protein-rich foods include egg whites, skinless poultry, seafood, low-fat dairy foods, seitan, soy products, legumes, seeds and nuts.