Making just ONE change to your diet – adding more fiber throughout your day – could be the one thing you need to lose weight and feel healthier, report Harvard researchers. If you’re not sure how to squeeze more fiber into your diet, we’ve built you a basic diet schedule from morning to evening that will help you get more weight loss-boosting fiber into your life.
1. Mornings
You’ve probably heard the saying that breakfast is the most important meal of anyone’s day. Start your morning with a fiber-rich cereal (look for a product that has a minimum of three grams of fiber per serving). Or, make a smoothie with fiber-rich fruit. Some of the best fruits for fiber include apples and oranges, which are both perfect for smoothies.
For your midday snack, enjoy a handful of berries. They’re loaded with antioxidants that nourish your weight loss journey, and they’re also loaded with fiber.
2. Lunch
Have an apple before lunch. It’s rich in pectin, a type of soluble fiber that studies say can help you feel full for up to four hours. By enjoying an apple before lunch, you take the edge off of hunger to reduce the temptation of overeating (and sabotaging your weight loss plans).
For lunch, think whole grains and veggies. If you’re packing a lunch or ordering a burger or sandwich, always opt for the whole grain version for your bread. Alternatively, eat a salad loaded with lean proteins. Dark green leafy greens are high in fiber and antioxidants.
3. Dinner
When choosing a recipe or a restaurant to eat out at, go exotic.
Compared to most other world cuisines, North American food tends to be lower on the fiber scale. Go on a culinary adventure, and you’ll sneak more fiber into your meal, naturally! Think bean burritos (Mexican), hummus (Middle Eastern) or whole wheat couscous (Mediterranean).
