High fiber foods take longer to digest and hold more water, which is why they fill you up and aid weight loss. Try to eat foods high in natural fiber such as whole grains, beans, fruits and vegetables. Avoid the processed foods with added fiber. You don’t have to cut all fat. If you don’t consume enough, your body will burn muscle. When eating a low-fat diet, try to keep 30 percent of your calories from fat — two-thirds of that should be unsaturated food such as nuts, oils, eggs and avocados. If …