The biggest obstacle to sticking to a weight loss diet is hunger. To lose weight, you have to eat less, which can leave you feeling so hungry you may ultimately end up overeating. However, you may be able to battle hunger following a high-fiber diet. Fiber in food slows digestion, increasing satiety, and a 1,600-calorie, high-fiber, low-fat diet can keep you feeling satisfied, making it easy for you to reach your goal weight.
Diet Guide
A 1,600-calorie low-fat, high-fiber diet can help both men and women lose weight. When restricting your daily calorie intake, you need to include a variety of foods from each of the food groups to meet your nutrient needs. A balanced daily meal plan should include three servings of fruit, four to six servings of vegetables, seven servings of grains, two servings of meat, two servings of milk and four servings of fat. Whole fruits, vegetables and whole grains contain fiber, so aim for at least 22 g of fiber a day.
Food Choices
When following a calorie-controlled diet you need to know what makes up a portion of food to help manage your daily calorie intake; it's also called portion control. One serving of fruit includes one medium piece of fresh fruit, 1 cup of berries or 2 tbsp. of raisins. One serving of vegetables includes 1/2 cup of cooked or 1 cup raw. One serving of grain includes one slice of whole wheat bread, 1/2 cup of cooked oatmeal or whole wheat pasta or a 3 oz. baked potato. One serving of meat includes a 3-oz. portion of chicken breast or fish, six egg whites or 1 cup of tofu. One serving of milk includes 1 cup of nonfat milk, 1 cup of plain nonfat yogurt or 1 oz. of cheese. Fat choices and serving sizes include 1 tsp of oil or margarine, 1 Tbsp of salad dressing and 1/2 Tbsp of peanut butter.
Breakfast
A high-fiber, low-fat breakfast meal may include a fresh orange with two slices of whole wheat toast with 1/2 Tbsp of peanut butter and 1 cup of nonfat milk. This meal contains 365 calories and 6 g of fiber.
Lunch
For lunch, you can have a tuna sandwich made with 3 oz. of canned tuna and 2 tsp of mayonnaise on two slices of whole wheat bread, served with 1 cup of lettuce, 1/2 cup of sliced peppers, 1/2 cup of sliced cucumbers and 1/2 cup of sliced mushrooms with 1 Tbsp of fat-free salad dressing, 1 cup of plain yogurt and 1 cup of fresh raspberries. This meal contains 570 calories and 8.3 g of fiber.
Dinner
For dinner, you can have 3 oz. of grilled chicken breast with 1 1/2 cups of cooked barley, 1 1/2 cups of broccoli sauteed in 2 tsp. of oil and a medium apple. Dinner contains 570 calories and 19 g of fiber.
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