7 Foods That Do the Weight-Loss Work for You .

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Apples
A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium

Green beans

One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.

Sweet potatoes

A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin

Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.

Strawberries

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.

Chickpeas

Just ¾ cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.

Pumpkin

A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium.

source : eatingwell