This method uses the Bully Method approach -- where rather than focusing on cutting things out, you are focusing on adding things in -- this case, fiber. Increasing fiber intake can be an entire weight loss strategy all by itself.

Why Does This Work So Well?

Bottom line: Fiber contains ZERO calories... yet it makes you feel FULL. A perfect combination.

When it comes to filling power (hunger reduction), fiber is very close to protein. And most high-fiber foods contain protein anyway. Fiber stimulates the release of certain intestinal hormones, promotes a feeling of satisfaction earlier in the meal, and prolongs sense of fullness by slowing the emptying of the stomach.

Thus, foods that contain a lot of fiber tend to fill you up, yet are lower in total calories that other foods. Which means you'll eat fewer calories, automatically (read about calorie density here).

A lot of medical research supports fiber as a proven way to lose weight and stay healthy. Thousands of patients in various clinics have demonstrated that simply focusing on fiber is an easy and sustainable way to get trim, feel great and regain health.

Instructions and Strategy

Eat a wide variety of leafy greens, vegetables, fruits and legumes. The most fiber-rich foods tend to be vegetables. The good news: you can eat a LOT (basically unlimited) amounts fibrous veggies and you're not going to gain weight. That's a big deal! Legumes (beans, lentils) are another great choice because they contain very high amounts of BOTH fiber and protein.

3 Simple Rules

1) Eat More Fiber Foods.

Eat fiber foods FIRST (see Pre-Fill)
Eventually, aim for 40 grams of fiber per day, but even 30 grams is great.
Aim to fill at least 75% of your plate with fiber rich foods

2) Drink More Water (your body needs more water to process fiber).

How much? Divide your weight (lbs) by two. That's how many ounces to drink per day.
See Drink Water for more

3) Stop eating when no longer hungry.

* These rules are based on the Full Plate Diet book.

You'll need to gradually increase fiber in your diet, otherwise your digestive system will complain. If you have been eating a standard American diet (3 servings of fruit or veggies per day or less), it will take at least a few weeks to reach 40 grams.

It's important to realize that this strategy works even if you do it imperfectly. The Full Plate Diet book tells the story of a guy who was given only basic instructions (eat more fiber, drink more water, stop eating when no longer hungry) -- without any of the extra details you are getting in other pages of this membership -- and lost 90 pounds in 14 months (280 to 190).

More Details

One study done at the Harvard School of Public Health included nearly 75,000 women over a 12-year period. The study showed that women who ate whole-grain fiber weighed less than the women who did not.

Here's why fiber is so effective for weight loss:

Foods with fiber require more chewing, stimulating your senses in a way that promotes satiety
Fiber helps you feel full longer by slowing the emptying of the stomach and slowing the absorption from the small intestines
Fiber absorbs water in the digestive system creating more bulk, which can help reduce hunger
Soluble fiber slows slows down the speed of sugar moving into the bloodstream, reducing glucose and insulin spikes
Whole foods high in fiber like vegetables, fruits and beans have more volume compared to the calories, reducing your calorie intake without sacrificing hunger

Research shows that feeling full is due to food weight and volume, not calories. This is the Calorie Density strategy. Fiber-rich foods are a big part of that strategy because they are very bulky compared to the calories. When you increase amount of fiber in your diet and you'll have less room for the concentrated, high-calorie foods that make you overweight.

Does fiber count as calories? In short, no. Fiber provides a very small amount of calories, about 1.5 to 2 calories per gram. That's less than half the amount of calories found in protein and carbohydrates. Because fiber is so low in calories and because fiber content in most food isn't typically very large, you can essentially ignore the calorie effect of fiber itself.

General Health Benefits

The benefits of natural dietary fiber go well beyond weight loss.

There are two main types of fiber: soluble and insoluble. You'll find both types of fiber in various vegetables and fruits. The soluble fibers are what increases your sense of fullness -- because soluble fibers mix with water to create a gel like substance that takes up a lot of space in the stomach and slows digestion. Insoluble fibers don't mix with water, but they do help clean out your bowels which is essential for good digestive health.

Fiber:

Reduces constipation (insoluble fiber helps clean out your bowels... "nature's broom")
Reduces diahhrea
Reduces heartburn ... "heartburn is you body's way of telling you it needs more soluble fiber"
Reduce colon inflammation
Fiber-rich foods provide a vast array of micrunutrients needed for body to function and full capacity