Low Calorie High Fiber Diet

Written by Sky Taylor, Diet Bites

A daily diet sufficient in dietary fiber content can assist with healthy weight loss results...


The dieter must exercise caution in restricting calories too severely during the weight loss phase. How many calories should you consume while dieting? This link provides an excellent pattern so that you can establish a starting point.

But a daily diet which is too restrictive in caloric content commonly lacks adequate nutritional values and is unable to meet the needs of the body - which is requires for optimum health, as well as for completing day-to-day functions such as breathing, walking, talking and so forth.

Even the most minimal of activities throughout the day require an average of 50 energy-calories per hour, just to keep the body alive. When the body does not receive adequate energy replenishing from the foods and drinks in the daily diet, it wisely pulls from the fat reserves.

However, at some point - starvation collides with nutritional needs and the body's inability to satisfy certain needs from the fat cell reserves, thus making a severely restricted daily diet a very dangerous, and potentially life-threatening situation.

Fiber in the Daily Diet

Fiber plays a very important role in our daily diet. It assists in sweeping the body free of harmful toxins, among other vital accomplishments. And a diet rich in fiber can help curb appetite and keep the digestive system moving happily along.

Bottom Line: If you want to feel fuller, choose fiber-rich foods for your menus throughout the day.

Good sources of fiber that are low calorie include:

- oatmeal
- beans, lentils
- prunes & other dried fruits
- popcorn, hot air variety
- barley
- fresh fruits & vegetables with the skin/peels left on when possible

Planning Your Diet Menu With Fiber Rich Food Sources

Breakfast Menu: Enjoy a serving of fiber-rich oatmeal and a few dried apricots or prunes. Add a serving of reduced fat milk.

Notice that we recommended 'a serving of oatmeal' rather than 'a bowl'. And that we also recommended 'a serving of reduced fat milk' rather than a glass. Losing weight can be as easy as measuring out accurate recommended serving sizes. By reviewing the beverage containers that you most commonly use, you can quickly see how much each one holds. That 160 cup of whole milk might be closer to 320 calories.


Snack Time: Enjoy a few dried pears.

Lunch Menu: Vegetables are natural sources of dietary fiber, as are whole grain foods. Build a whole grain sandwich filled with a healthy mix of your favorites vegetables. Add some crunchy vegetables and a serving of wholesome yogurt on the side.

Afternoon Snack: A healthy serving of hot-air popped corn can keep you feeling full and energized until dinner time arrives.

Dinner Menu: Time for a hearty serving of beans and a side of whole grain bread. Also enjoy a serving of whole grain rice.

Uncomfortable Effects of Too Much Fiber in the Diet

For every positive there is a negative and such is the situation with dietary fiber. Individuals who experience fiber overload commonly exhibit and experience the following symptoms:

- Bloating, excessive gas, uncomfortable pressure in the upper and lower abdominal areas;

- Diarrhea, and at times constipation;

- When the upper GI is involved, belching, hiccups and even pain due to pressure may be felt.

In Summary:

As with all foods, enjoy those rich fiber sources in moderation for optimum nutritional benefits and good health.

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