Fiber and hydration support fullness and help regulate appetite. High fiber foods add volume without excessive calories, and water helps digestion and keeps energy stable across the day.

Good sources of fiber include vegetables, beans, whole grains, and fruit. Pair these with adequate fluids to improve comfort and reduce mindless snacking.

A simple routine is to include fiber at each meal and drink water before and after eating. This improves satiety and makes calorie targets easier to follow.

Use the calculator to set daily calories, then choose meals that combine fiber, protein, and hydration.