5.Eat high fiber foods
The benefits of fiber are numerous, including lowering your risk for diabetes, high cholesterol, heart disease, constipation and improving digestion.
Following these properties, fiber has been shown to help with weight loss, reducing abdominal belly fat aside from helping you lose weight. The reason why it works is that a diet high in fiber rich foods tends to be more filling and provide a sense of satiety after eating.
Another weight loss benefit of fiber is that it tends to be less energy dense (less calories for the same food volume).
It’s apparent that we all need more fiber in our diet, which is not the case with the Americans because evidence shows that 90% of Americans aren’t getting their daily recommended allowance of fiber.
How much fiber is enough to meet the daily requirement?
Women should eat from 21 to 25 grams of fiber per day, while men for 30 to 38 grams a day.
The best sources of dietary fiber are fruits, whole grains, vegetables, and legumes, and more specifically, quinoa, beans, chia seeds, kale, oats, and berries like strawberries, blueberries.
Here is a list of 21 best high fiber foods, which we recommend you to include in your diet: