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1 Endocrinology, Hospital Universitario de La Princesa (Madrid), Madrid, Spain, 2 Universidad Autnoma de Madrid, Madrid, Spain

Losing 1 kg of fat per week requires a daily calorie deficit of approximately 1,100 calories (7,700 7)

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(The Academy of Nutrition and Dietetics recommends 14g for every 1,000 calories consumed, which is typically around 24g to 38g per day.) Fiber is a really important component of the diet that has historically been overlooked, says Olufemi Kassim, MD, a gastroenterologist at Northwestern Medical Group

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