fiber-rich foods vs weight loss

 
Fiber-rich foods are important for weight loss for two reasons:
1. Fiber-rich foods make you feel satisfied but are naturally low in calories.
The math on weight loss is actually pretty simple. In order to lose weight, you need to burn more calories than you consume. Sounds easy, right? The problem is that in order to feel "full," receptors in your stomach also require a certain amount of food. Here's where insoluble fiber, in particular, plays an important role: while insoluble fiber is a carbohydrate, your body can't digest it as well as it digests other carbs, sugars, fats, and proteins, so it basically helps create a sensation of satiety by filling you up, but then passes right through you without adding to the net calories you are eating.
2. Fiber helps regulate blood sugar levels, which can curb overeating.
Its gel-like substance and mixes with other foods in your small intestines, it can help "trap" sugars and fats, and slow their absorption, according to the National Fiber Council; therefore, insoluble fibers can further aid weight loss by stabilizing blood sugar levels, which can curb overeating and prevent your body from storing excess fat.

10 tasty high-fiber snack and meal ideas:

• 1 large apple (5.4 grams) + 2 tablespoons almond butter (3.2 grams) = 8.6 grams fiber
• 1 cup steamed edamame, in pods (5.7 grams) + sea salt = 5.7 grams fiber
• 1/2 cup Brazil nuts = 5 grams fiber
• 3 celery stalks (3 grams) + 1/2 cup hummus (4.7 grams) = 7.7 grams fiber
• 1 cup refreshing quinola salad = 10 grams fiber
• 1 half avocado (4.6 grams) with 1 slice sprouted whole wheat toast (2.2 grams) = 6.8 grams fiber
• 1 cup quick oatmeal (8.2 grams) + 1 cup raspberries (8 grams) + 1/2 cup slivered almonds (6.75 grams) = 22.95 grams fiber
• 2 toasted corn = 14 grams fiber
• 1 cup cooked whole wheat spaghetti (5.9 grams) + 1/2 cup cooked kale (2.6) + 1/2 cup white beans (9.3) = 17.8 grams fiber
• 1 1/2 cup curried red soup = 13 grams fiber