is to load up on fiber, a type of carbohydrate found in foods like legumes, fruit, veggies, and whole grains.
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Fiber slows digestion, which can keep you full after a meal to support healthy weight loss. It also feeds the beneficial bacteria in the digestive system known as the gut microbiome, which is linked to benefits like a healthy weight and lower risk of disease.
High-fiber meals and snacks include oatmeal, black bean wraps, nuts, and rice bowls, according to dietitian Bianca Tamburello. The FDA recommends adults consume 28 grams of fiber per day.
Fill your plate with whole foods like veggies to cut calories without feeling deprived
A common dieting mistake is focusing on restricting foods to lose weight, which can leave you cranky, hungry, and less likely to stick to your plan, dietitian Jaclyn London previously told Insider.
Instead, prioritize adding healthy foods to make sure you're meeting your nutritional needs, she said.
"Think about 'more' — more produce, more fruit," London said. "The more you can think about including, the more satisfying your meals can be."
A good starting point is to make the majority of your plate non-starchy veggies like leafy greens, according to Dr. Mark Hyman, a family physician who specializes in a food-as-medicine approach to health.