Weight loss tips - These high fiber foods will help you to reduce weight faster than before.

Weight loss can be accelerated by adding these foods regularly in your balanced diet. At Diet Kundali we aim at finding out right food in your daily staples and adding some more from your local food list. This can help in getting balanced diet without eating excess calories. Many people knew that eating spinach has many benefits including aid in weight loss. However, these foods can work wonders in weight loss with spinach. what are they? And how does it work?

There are many ways to achieve weight loss. One of which is Intermittent fasting and is also gaining lot of popularity. Along with-it increased exercise to burn calories and reducing calorie content in the diet can work wonders for weight loss. Replacing your vegetables with following can increase your weight loss without much compromise on hunger.

You need to watch how much calories do a food contains per gram of fiber. This is also called Energy to Fiber Ratio. Lower Ratio mean the food will give you less calories per gram of fiber when consumed. This can help you to eat daily requirement fiber with much less calories. Ideally this ratio in the food shall be as low as possible. Food containing energy to fiber ratio less than 10 shall be preferred for weight loss.

We give here 10 vegetables which when added in the diet can give huge benefits in the weight loss program. You can add in your 10-day diet plan for weight loss to achieve maximum benefits.

1.       Broad beans – Broad beans tops the chart of our weight loss foods. It contains 8.6 grams of fiber at the expense of just 29.38 calories

2.       Raw Jackfruit – This contains 7.6 grams of fiber at the expense of just 26.27 kCal.

3.       Onion stalks – They provide 5.21 grams of fiber at the expense of just 25.56 kCal

4.       Ash Gourd - They provide 3.37 grams of fiber at the expense of just 17.43 kCal

5.       Bottle Gourd - They provide 2.12 grams of fiber at the expense of just 10.99 kCal

6.       Snake Gourd - They provide 2.27 grams of fiber at the expense of just 11.94 kCal

7.       French beans - They provide 4.18 grams of fiber at the expense of just 22.21 kCal

8.       Field beans - They provide 6.19 grams of fiber at the expense of just 33.44 kCal

9.       Cauliflower - They provide 3.71 grams of fiber at the expense of just 22.93 kCal

10.   Capsicum - They provide 2.06 grams of fiber at the expense of just 16.24 kCal

Energy to fiber ratio of the above vegetables is given in the table below.

Row Labels	Energy/Fiber Ratio
Broad Beans	3.40
Jack Fruit, Raw	3.42
Onion, Stalk	4.91
Ash Gourd	5.17
Bottle Gourd, Elongate, Pale green	5.18
Snake Gourd, Long, Dark Green	5.26
French Beans, Hybrid	5.31
Field Beans, Tender, Lean	5.40
Cauliflower	6.18
Capsicum, Green	7.88

These vegetables are packed with nutrients. They contain folate, which acts as an important constituent in production of red blood cells that prevents neural tube defects during pregnancy.

These foods contain soluble and insoluble fiber that helps in healthy bowl movements and digestive system. Insoluble fiber does not gets absorbed and hence carbohydrates from these food does not add to the calories.

So, when you eat food with low energy to fiber ratio, you tend to eat more fiber and less calories. Fiber tend to make your stomach feel full and hence can control craving for longer time. This can help you burn more calories from the body rather than taking from food and without feeling hungry. This will make your diet calorie deficit and help in weight loss.

A regular calorie deficit diet on daily basis by adding these foods can expedite weight loss and helps maintain diet plan for weight loss in a longer run by not requiring giving up anything.