According to Dr, Ian, The 50 Million Pound Challenge, we need to add Fiber†to our diets.
Increase your consumption of fiber-rich foods (fruits, vegetables, and whole grains). These foods tend to be low in fat and calories. Fiber adds bulk to your diet, making you feel fuller faster and longer. The good thing about fiber is that it can't be digested, so it doesn't add any calories to your diet. High-fiber diets may also help reduce cancer risk and lower your risk of heart disease.
Foods high in fiber include pears and apples with skin, strawberries, oranges, Brussels sprouts, lentils, beans, bran cereals, oatmeal, and peanuts. Be intentional and rotate these foods into your diet, and use some of them for snacks throughout the day. These are the choices that will make a significant difference as you work for results