When it comes to diet, simple is best.
Now research backs up this claim, according to new research reported in the Annals of Internal Medicine. Led by University of Massachusetts Medical School researcher Yunsheng Ma, people who mainly focused on eating at least 30 grams of fiber per day lost nearly as much weight as people who followed more complicated diets–such as the Mediterranean or Paleo diet.
As for the reasons why, Ma says focusing more on adding in food instead of taking it away may help keep people more focused–and more likely to adhere to the diet.
“A “permissive” dietary plan, like focusing on increasing fiber, may produce more beneficial effects than a “restrictive” plan, like reducing saturated fat,” says Yunsheng Ma, an associate professor of medicine at the University of Massachusetts Medical School. “We chose dietary fiber because it exerts clinical benefits on several components of metabolic syndrome, including waist circumference, glucose and lipid homeostasis, and insulin control, in addition to body weight and regulation of certain inflammatory markers.”
The Research
For the study, Ma and other researchers split up 240 obese adults into two groups who were previously diagnosed with metabolic syndrome, a collection of symptoms associated with an increased risk of heart disease and diabetes. Here they had them follow one of two diets: A diet where only fiber intake was increased or a diet following recommendations from the American Heart Association. Though helpful, the American Heart Association diet can be difficult to follow.
Researchers then asked them to follow each diet for a year–then measured their weight.
While the people on the American Heart Association diet lost more weight–around 4 pounds–researchers note that those on the fiber diet lost around the same amount of weight, and adhered to it better too. The simplicity of the diet was also agreeable to many dieters, thanks to the satiating effects of fiber itself.
“Americans in general have a lot of room for improvement with fiber intake,” says Ma. “However, we ask not to rely on fiber supplements or any one food to increase daily fiber, but rather to obtain fiber from a variety of foods in their diet as suited to individual tastes and preferences.”
However, this diet may not be safe for everyone. Due to fiber’s effects on easing digestion, it may not be ideal for people with a history of bowel or diarrhea problems. Excessive intake of fiber can also cause stomach pains and gas, which may be unpleasant for some people.
Still, it’s not a bad idea to go the fiber route, experts admit.
“It may need to be limited for people with any kind of bowel issues or a history of diarrhea,” says Julia Zumpano, a Cleveland Clinic registered dietitian. “[However] fiber fills you up, expands in your stomach, fiber also keeps you fuller longer.”
Bottom line? If you want an easy way to lose weight without all of fuss, simply increase your fiber intake–by as much as 30 grams per day.
Readers: How much fiber do you consume on a daily basis?
Sources:
Focusing on Fiber May Work for Weight Loss – Reuters.com
Single-Component Versus Multicomponent Dietary Goals for Metabolic Syndrome (Study) – Annals.org
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