Beans, beans the magical fruit, the more you eat, the more . . .

Trying to lose weight? Eat BEANS not meat

​. . . you need Alpha-galactosidase enzyme! Then again you can get fiber from non bean sources. Figs, nuts, oatmeal, pop corn, young dried coconut, and dark chocolate all have large amounts of fiber. 

More below. 

I agree with the idea of eating lots of fiber, and I target +35 grams per day, which requires oatmeal, and dried figs as part of my breakfast, black beans as a part of lunch or dinner, and then a good supply of greens and other fiber sources. Here is a handy chart:

Pop corn                        1/4 c dry         130 cal    5g fiber            
Dry young coconut       1.5 ounces       150 cal    8g fiber
Oatmeal                        1/2 c dry          150 cal    4g fiber
Black Beans                  1/2 c                120 cal    8g fiber
Fig                                 1 fig                  50 cal    2.5g fiber
85% Dark Chocolate    40 grams         230 cal    6g fiber

So, oatmeal, with two figs will net me 9 grams of fiber for breakfast. If I add black bean chili with two eggs (1/2 cup spicy black beans with added onions, and habanero hot sauce, I can add 8 more grams of fiber for an addition 300 calories - 150 from the chili, and 150 from the eggs), that means my breakfast is 550 calories and 17grams of fiber. Since my desert is nearly always 40 grams of 85% dark chocolate (I sometimes choose a 72% Dark Chocolate with orange, or raspberry) I get an additional 5-6 grams of fiber there, bringing the total to 23 grams. I also nearly always have a late afternoon snack of young dried coconut for an additional 8 grams of fiber, for a total 31 grams of fiber. This is all without lunch or dinner included. Since I tend to eat a high fiber diet including beans, lentils, brown rice, cooked greens, and other vegetables, I nearly always over shoot my target of 35 grams by a good 10 - 20 grams daily. If you must ask, yes, like Swiss clockwork!

I burn 3,500 - 4,000 calories each day, and because I am cutting weight right now I am targeting a 2,500 - 2,800 calorie daily diet. 

Frankly, I cannot tell if my higher protein diet (but nothing like Atkins), or the high fiber, or both keep me satisfied, but it works fine for me. And if the kids start acting up, I just cut out the Alpha-galactosidase enzyme. They come back in line amazingly quickly, especially after a car ride.