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The real secret behind my weight loss and maintenance of my lowered weight is my discovery of fiber-rich foods and bitter foods and what they can do for me as an experienced yo-yoer. Dieting properly with fiber-rich foods is not just about being fuller because you ate a lot of fiber, it’s about sugar level change, it’s about insulin sensitivity change, it’s about phytonutrients and antioxidants, and it’s about the thermogenic effect. Essentially, it’s a 6-in-1 Superfoods deal!

Also, fibers reduce inflammation, lower cholesterol and regulate bowel function. They also may lower your risk of developing hemorrhoids! In the beginning, I noticed that I could eat it as much as I want without incurring a high calorie intake. It’s almost like a “free” food; one that you’re allowed to eat anytime you’re hungry. Most people will think, How eating a spinach-and-shredded-cabbage salad can be tasty and exciting? I’m here to tell you it can be; just add a pinch of sea salt, 1 tsp. of olive oil and some lemon. Suddenly, your salad will taste heavenly! This is also due to the palate change that comes after you stop eating processed food and suddenly discover that bitter foods actually taste great. By adding low-fat yogurt or buttermilk, your salad will be even tastier. Add any lean protein and you’re eating the healthiest meal on the planet!

Dietary fibers are found in the plants that we eat. They are parts of the vegetable that do not break down in our bellies, and instead pass through our system undigested (just like with cows eating grass). Dietary fibers are either soluble or insoluble. Both kinds of fiber are similarly significant for health and digestion, and for preventing conditions such as heart disease, diabetes, diverticulitis, obesity and constipation. Soluble fiber dissolves in water. Insoluble fiber doesn’t. These differences govern how each fiber works in the body and benefits your health.

Soluble fibers draw in the water and form a gelatinized substance that decreases digestion. Soluble fiber delays the emptying of your stomach and will make you feel full, which assists in weight control. Reduced stomach-emptying might also impact blood sugar values and has an advantageous impact on insulin sensitivity, which helps control diabetes. Soluble fibers also help lower LDL (‘’bad”) blood lipids by interfering with the absorption of dietary cholesterol.

Sources of soluble fiber: lentils, apples, beans, oranges, pears, oat bran, strawberries, flaxseeds, nuts, dried peas, cucumbers, blueberries, celery, carrots, oatmeal and oat cereal.

Insoluble fibers are considered good for the gut because they have a laxative result and add substance to the diet, helping avoid constipation. These fibers do not break down in water, so they move through the stomach relatively intact, and accelerate the passing of the food and waste through your gut. Insoluble fibers are mostly found in vegetables and whole grains.

Sources of insoluble fiber: broccoli, dark leafy vegetables, celery, cabbage, carrots, brown rice, zucchini, onions, tomatoes, cucumbers, green beans, seeds, nuts, grapes, and whole grains.

Eating high-fiber, nutrient-dense veggies gives you a wealth of health-boosting antioxidants and helps you feel full longer. You also get the powerful metabolism-boosting effects of the fiber-loaded food itself. This diet is low in calories and high in fiber and – above all – safe (unlike some high-protein diets).