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This type of fiber forms a gel-like substance in the gut that slows digestion, curbs appetite, and promotes fullness. A review of 44 studies found that soluble fiber, such as beta-glucan, are the most effective type of fiber for reducing appetite and food take, which can support weight loss goals. Also, a study from 2015 found that participants who ate at least 30g of fiber per day experienced a sustainable weight loss averaging around two kilograms per year. Its best to spread out your fiber intake throughout your day

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Navy beans, kidney beans, chickpeas, and lentils are all rich in fiber, which slows the release of insulin and helps maintain a steady supply of energy

The question is not simply how much weight you can lose