You've trimmed the fat in your diet and perhaps even reduced carbohydrates, so you're on your way to slimming down, right? Maybe, maybe not.

While certain foods are easier for your body to store as fat, all excess energy (meaning calories) is stored by your body for later use. Therefore, eating too much of almost any food can lead to weight gain, with the exception of insoluble fiber.

According to the U.S. Food and Drug Administration, insoluble fiber is indigestible and passes through the body virtually intact, so it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods, helping you eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. As an added benefit, foods that contain insoluble fiber generally also provide soluble fiber, which can help lower your cholesterol and help stabilize blood sugar levels.

So where do you find insoluble fiber? Here are some good sources:

• Apples
• Bran
• Cabbage
• Corn
• Flaxseed
• Fruits with edible seeds (such as raspberries)
• High-fiber breakfast cereals
• Nuts
• Peppers
• Potatoes
• Skins of fruits and vegetables
• Whole-wheat and whole-grain products

Three Ways to Delay Hunger Cues

When hunger strikes, it can test even the strongest willpower. So how can you stave off the urge to eat? Here are three tips:

• Make sure that each meal and snack includes complex carbohydrates, which is found in foods like apples, raspberries, strawberries, baked beans, carrots and whole-grain bread among others. Complex carbohydrates are digested more slowly in your body leading to a smooth blood sugar rise and decline. In contrast, simple carbohydrates such as those found in white rice, white potatoes, chips, candy, soda and white bread, for example, lead to a rapid increase in blood sugar followed by a sharp drop. This cycle triggers the hunger sensation long before your body actually needs more fuel.
• Fill your diet with fiber-rich foods such as fruits and vegetables, beans, nuts and whole-grain breads. Not only will you benefit from their high nutritional content, but these bulky foods take longer to chew and digest, keeping you satisfied longer.
• Increase the amount of water you drink daily. With zero calories and ample benefits, water will help you feel full without adding to your waistline.

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