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Fiber-Rich Recipes to Help You Lose Weight

Add more fiber to your meal to help you shed pounds.

The average American adult gains one to two pounds each year, according to various reports. But new research suggests a way to prevent this weight gain or even encourage weight loss—without dieting. The secret? Eat more fiber. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. While it helps you feel full, “fiber has no calories,” says Larry Tucker, Ph.D., lead researcher and professor in the Department of Exercise Sciences at Brigham Young University. So if you fill up on high-fiber foods you crowd out less-healthy foods, explains Tucker. These recipes will help you get your fill.

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