In a study published in the Annals of Internal Medicine, participants who upped their fiber intake – without changing anything else in their diets – lost about five pounds and actually kept it off. Take a cue from them and incorporate protein AND fiber into your meals and snacks to increase that full feeling. Getting the right balance of fiber and protein will also help your body hold onto more muscle mass while you lose weight. Try, for example, adding protein-rich almond butter to your fibrous apple, enjoying a bowl of protein-packed plain, Greek yogurt topped with fiber-filled raspberries or making turkey or chicken sandwiches with high-fiber, whole-grain sprouted bread or wraps.
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