Fruits and Vegetables

• Fruits and vegetables are the best low-cal, high-fiber foods out there. So someone on a diet will want to make sure to get plenty of both. One way to do this is to eat nothing but fruits and veggies, provided they are fresh and not frozen or canned. People following this type of vegetarian plan would be better off to "graze" throughout the day, as opposed to eating three or four big meals.
  
  

Cereals and Oats

• Most healthy cereal and oatmeal are loaded with fiber and contain no more than 150 calories per cup. Many consist of other valuable nutrients like potassium. That said, be sure to avoid cereals loaded with sugar and instead reach for healthier choices, such as Special K or Total. The same goes for instant, flavored oatmeal, which often contains a large amount of sugar. Plain Quaker Oats are a much better choice and can be cooked just as quickly as "instant" pre-flavored varieties. To add flavor, you can always sprinkle on a packet of low-cal sweetener.
  
  

Liquids Only

• There are hundreds of brands of meal-replacement and protein shakes, most of which provide many essential vitamins and minerals, are low in calories and high in fiber. The key is to read labels and make sure they are also low in fat and added sugar. Or you can simply make your own drinks by investing in a juicer (good ones cost as little as $185) and throwing in some fruits and vegetables.
  
  

Mix It Up

• The best diets are the ones that allow you to eat from a variety of food groups, and that is no different when following a low-calorie, high-fiber plan. For instance, you might have a bowl of high-fiber cereal with skim milk and an apple for breakfast, followed by an orange a few hours later. Lunch could be a medium-sized salad of leafy green lettuce topped with carrots, cucumbers, broccoli and low-fat dressing (hold the croutons and cheese). Have a protein or meal-replacement shake a few hours later, followed by a dinner of salmon, steamed vegetables and 4-6 oz. of low-fat yogurt.
  
  

Helpful Hints

• Exercise and water should be considered staples of any diet. So when following a low-calorie, high-fiber plan, you should be sure to exercise no less than 30 minutes three times a week and drink between six to eight 8-oz. glasses of water each day.