A high-fiber diet can aid in weight loss and has many additional benefits as well, including helping maintain bowel integrity and health, lowering blood cholesterol levels, and helping control blood sugar levels.
Some easy ways to increase your fiber intake include:
start with a high fiber cereal for breakfast and add some unprocessed wheat bran and fruit
eat more beans and legumes by adding them to soups and salads
make sure fruits and vegetables make up half of your dinner
snack on fruits, vegetables, nuts and low-fat popcorn
One specific high fiber diet developed by Registered Dietician Tanya Zuckerbrot is called the F-Factor Diet. The F-Factor Diet combines lean-proteins with high fiber carbohydrates, which keeps you feeling full throughout the day. The first two week phase of the diet is a jump-start to weight loss, followed by the second phase of continued weight loss until one's goal is reached. After that, the final phase is maintenance for life.
Another specific high fiber diet is the Fiber35 Diet by Brenda Watson. This plan maintains that consuming 35 grams of fiber per day can help you lose weight, and more importantly, prevent the diseases that cut life short.
"I know, fiber sounds boring, but it flattens your tummy, improves digestion, and has been behind the success of all of my clients," says Cynthia Pasquella, celebrity nutritionist who helps keep Lively the envy of the Upper East Side. "I recommend that people eat anywhere from 35 to 45 grams of fiber a day, which is slightly higher than the typical 25 grams a day [recommended by the USDA]." (source: CBSnews.com)