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Win the Weight Loss Battle with Fiber!

We all know that to lose weight you need to burn more calories while consuming less. That would be so much easier if it didn’t come with “feeling hungry” all the time. The key is to make your body “feel full” longer. How? With fiber!

Fiber helps with weight loss in two ways:

  1. Soluble fiber absorbs water and requires a longer time to digest, keeping you full for longer
  2. Insoluble fiber digests quickly and gets things moving, while also staving off hunger pains

So how much fiber should you be eating? According to the Institute of Medicine, women need 25 grams of fiber per day, and men need 38 grams.

In addition to helping you lose weight, incorporating more fiber into your diet has a host of health benefits:

So which foods are high in fiber?

Foods highest in fiber include: beans (all kinds), peas, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, bran, raspberries, blackberries, and prunes.

Below is a list of high-fiber foods and easy ways to incorporate them into your diet. Save this as your “cheat-sheet” to help you reach the optimum daily fiber intake.

TIP: Start your day with a whole-grain cereal that has at least 5 grams of fiber. Make sure the whole grain is first on the list of ingredients.

TIP: Try to add approximately 5 grams of fiber per snack/meal throughout the day, until you reach your goal.

TIP: Each Hollywood Cookie Diet® [1] has 4 grams of fiber. If you are following the diet plan, eating up to 4 cookies per day, you’ll be consuming 16 grams of fiber. Get the rest of your fiber with a healthy dinner and experience even better results.