When you are on a diet, one of the principal challenges you face is the sensation of not feeling satiated after eating. Many diet plans promote eating low-calorie or low-fat foods, which can lead to a feeling of deprivation or emptiness. One way to make sure you feel satisfied when trying to lose weight is by eating plenty of high-fiber foods. Fiber stays in the stomach longer, increasing the feeling of fullness, and aids in the elimination process.
Cereals
According to the Mayo Clinic website, women should consume between 21 and 35 grams of fiber a day, and men should eat around 30 to 38 grams daily. Many breakfast cereals have a high-fiber content; half a cup of bran cereal contains around 10 grams of fiber, which is almost half of the minimum recommended daily allowance for women. When eaten with skim or low-fat milk, high-fiber cereals make a satisfying breakfast for dieters. High-fiber breakfast cereal choices include bran cereals and oatmeal. You can increase your fiber intake by adding fresh or dried fruits to your cereal.
Breads
Breads made with refined grains contain few nutrients, and most of the fiber is removed during the refining process. These breads rank high on the glycemic index, meaning they quickly convert into blood sugar and are likely to cause a spike in your blood glucose and insulin levels. When this occurs, your body will receive a message that plenty of carbohydrate source energy is available to burn, and fat can be stored. Whole wheat breads are preferable for a weight-loss regimen, as they have a high fiber-content that makes you feel satisfied and does not activate blood glucose spikes.
Vegetables
Vegetables are very low-calorie foods that are also rich in fiber. Eat plenty of fresh vegetables while trying to lose weight, as they will leave you feeling full and satisfied, but will not contribute to weight gain. Vegetables are also rich sources of vitamins and minerals. Choices to help you feel full include carrots, cauliflower, broccoli and spinach.
Legumes
Legumes are not only loaded with fiber, but also rich in protein. According to the Mayo Clinic website, legumes are among the optimal food choices for a weight-loss diet, as they are also low-fat. Include lima beans, chickpeas, lentils and split peas in your meal plans to feel satisfied longer.
Fruits
Fruits are a prime source of vitamins and nutrients, and are also rich sources of fiber. Berries such as blackberries, strawberries and raspberries, plus apples and pears that are readily available year-round, are excellent fruit choices for their high-fiber content. With a natural mix of minerals, sugars and fiber, dried fruits make a satisfying dessert choice that will leave you feeling satiated. A quarter-cup of mixed dried fruits has just 85 calories, is virtually fat-free and contains supplies 2.5 g of dietary fiber.
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