7 Foods That Do the Weight-Loss Work for You

Want to lose weight? Try increasing your daily fiber intake in the form of nutrient-rich high-fiber foods.

Why fiber? Recent research in the Journal of Nutritionsuggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.

Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Here are 7 fiber-rich foods that help do the weight-loss work for you.

Apples

A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium

Green Beans

One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.

Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.

Strawberries

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.

Chickpeas

Just 3/4 cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.

Pumpkin

A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium

Source: eatingwell.com