A new study has found that increasing the quantity of fiber in your diet can largely help in losing weight.
According to the latest study, eating more and more fiber is the best and simple strategy for losing weight.
The study was conducted by the researchers at the University of Massachusetts Medical School.
For the study, the researchers added only 30 grams of daily fiber into the diet of the participants and then matched or bested the diet’s effects proffered by the American Heart Association (AHA).
Among AHA’s diet includes 13 components. Even though the participants followed it, they lost slightly more weight compared to the fiber-focused dieters and the discrepancy was also negligible.
Explaining the whole process, lead study researcher Dr. Ma, said, “The more complex AHA diet resulted in slightly larger (but not statistically significant) weight loss, but a simplified approach emphasizing only increased fiber intake may be a reasonable alternative for individuals who find it difficult adhering to a more complicated diet.”
Dr Ma is an associate professor of medicine at the University of Massachusetts Medical School.
The participants that employed the fiber diet were able to undergo weight loss, lower blood pressure, and boost their insulin response.
All the 240 participants in the study showed metabolic syndrome symptoms, like high blood sugar, high blood pressure and high cholesterol, and were overweight.
According to the researchers, the fiber diet is most effective when it is sourced with vegetables, whole fruits and proteins, without supplements.
Dr. Frank Hu, a professor of epidemiology and nutrition at the Harvard School of Public Health, said, “Along with the weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease.”
Dr. Hu has not participated in the study.
The researchers estimated that a simpler diet, such as “more fiber” approach, could encourage greater long term adherence. The consumption of more fiber can also assist the dieters feel satiated and that too without overeating.
Some of the foods high in fiber are: whole grains, vegetables, legumes, fruits such as apples and bananas and proteins such as seeds and nuts.
The findings of the new study have been published this week in the journal Annals of Internal Medicine.