Fiber

On a diet? Adding fiber to your meals may help you eat fewer calories and drop more weight.

Adding bulk to your diet can help take bulk off your frame. Research shows that dieters who ate the most fiber had the greatest amount of weight loss. According to a study in Nutrition Review, people who increased the amount of fiber in their diet by 14 grams a day ate 10 percent fewer calories.

Eating just half a cup of Fiber One will get you there. Other evidence suggests that dietary fiber is inversely related to obesity, meaning lots of fiber equals lots less weight and body fat. The average American gets just half of the recommended 25 to 30 grams of fiber a day.

To avoid stomach distress, add fiber gradually to your diet and drink plenty of water. Believe it or not, adding fiber to your meals may even help keep your body from absorbing as many calories.