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Fiber

Getting your fill of fiber is essential for dropping pounds, because it fills your belly and keeps you feeling full longer so you won't feel hungry. Daily recommendations for fiber are around 25 grams, so Willow and Stephanie suggest trying to fit between five and 10 grams of fiber in at breakfast. Here are some ingredients you can add to your blender to boost the fiber content. The protein content is included to see how one ingredient can offer double the weight-loss power (fiber plus protein!). Aside from the typical fruits and greens listed below, Elyse recommends getting a little creative by adding Swiss chard, arugula, or even romaine.

Ingredient Fiber (g) Calories Protein (g)
1/2 cup blueberries 1.8 42 0.5
1/2 cup strawberries 1.5 24 0.5
1/2 cup raspberries 4 32 0.7
1 medium banana 2.3 59 1.4
1/2 apple (with skin) 2.1 47 0.2
1 kiwi, peeled 2.1 42 0.8
1/2 pear 2.8 52 0.3
1 medium peach 2.3 59 1.4
2 cups spinach 3 18 1.2
2 cups kale 2.7 67 4.4
1/4 avocado 2 30 1.5
1 tablespoon chia seeds 4 60 2

This Pear Berry Weight-Loss Smoothie offers above and beyond the recommendation of fiber for breakfast —19 grams — just in case you know you have a hard time getting enough later in the day.

Photo: Jenny Sugar

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