With so many types of advice and suggestions floating in the market about weight loss, it is not surprising that many are completely confused as what is the right diet for a quick and substantial amount of weight loss. Whatever experts and celebrities might say, you have to remember that calories count, when it comes to losing weight safely and quickly.

This means that if you know what your ‘right’ calorie intake should be, you should work out some diet plan, in consultation with your dietician and continue to have your ‘calorie-counted’ diet. Of course, follow it up with regular and a methodical physical exercise plan. Here are some suggestions of really low calorie food, which are by nature, high on fiber content.

These types of food is full of nutritive value, would give you a ‘full’ feeling which will help you to stay from ‘nibbling’ small amounts of foods and the wrong time. Depending on your own calorie needs, you could give these foods some thought as they help in rapid weight loss:

- Foods which are rich in fiber, also work as an appetite suppressant as they take longer time to get digested, leaving you with a feeling of fullness without any accompanying feeling of drowsiness. Horse radish with 3 calories per ounce or freshly chopped cucumber with a sprinkle of lime juice could be a good appetizer before any meal. This would make you eat less during a major meal.

- Replace your mid-morning or evening snack from coffee and biscuits to fruits and boiled or raw vegetables.

-The saying that an apple a day keeps the doctor at bay – holds true if you want rapid weight loss that is also safe. The fruit is rich in essential vitamins and fiber while low in calories – one apple is just 45 calories.

-Some vegetables, whether you have it raw or boiled are excellent for weight watchers. These include cabbage, cauliflower, broccoli, celery, eggplant, leeks or asparagus, a cup of which would just be approximately 25 calories. After consulting your doctor, you could replace all your meals with one or two cups of such vegetables. Not just helping you with weight loss, these vegetables are also great for cleaning your bowels everyday – another essential component for successful weight loss.

-Did you know that black or green tea has zero calories? Avoid sweetened biscuits or cookies with your morning or evening tea as they are extremely rich in calories, to the extent of 80 calories.

-One slice of whole wheat bread provides about 55 calories so you need to restrict its consumption to a maximum of two slices per day.

-One boiled egg provides 75 calories and a glass of skimmed milk can provide just 75 calories which can help you tackle your breakfast.

-According to many health experts breakfast is the most important meal of the day and skipping this meal would mean an increase in your tendency to have mid-morning snacks as you will run out of vital energy needed to take you through the day. Also have frequent small feeds instead of gorging food during meal times.

-Chew your food properly with every mouthful – as it helps in quick digestion.

-Most importantly, follow a strict diet plan containing just the right amount of calories your body needs everyday and follow it up with adequate physical exercise.