Obesity is an epidemic in America. The Weight Control Information Network reports that two-thirds of American adults and one-third of children and teens are overweight or obese.
Weight loss can be difficult, and many struggle to understand what they are doing wrong.
“It is important to understand that while exercise is certainly part of the formula for success, the foods you choose to eat are three times more important for controlling your weight than your exercise,” says Dr. Joseph Mercola, one of America’s leading physicians and health experts.
New research shows that fiber is key to weight loss.
The National Heart, Lung, and Blood Institute funded the latest research on fiber and its association with weight loss.
In this study, the research team observed 240 people with prediabetes, and randomly assigned them to two eating plans. The first plan was the American Heart Association Diet (AHA), which includes reducing calories and saturated fat intake. The second plan consisted of adding 30 grams of fiber per day from fruits, vegetables, and whole grains.
The researchers did not advise the participants on exercise habits.
After a year, both groups lost about the same amount of weight. The average weight loss for the AHA diet was 2.7 kilograms, compared to 2.1 kilograms with the fiber group.
Like those on the AHA diet, the fiber diet group also improved cholesterol levels, blood pressure, blood sugar, and inflammation markers.
“For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message — increase your fiber intake — may be the way to go,” said study author Dr. Yunsheng Ma, an associate professor in the division of preventive and behavioral medicine at the University of Massachusetts Medical School in Worcester.
The study showing that fiber is key to weight loss was published in journal Annals of Internal Medicine.
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REFERENCES:
1. “A High-Fiber Diet Helps Boost Weight Loss.” Mercola.com. Mercola.com, 2 Mar. 2015. Web. 02 Mar. 2015.
2. “Overweight and Obesity Statistics.” Weight-control Information Network. National Institute of Diabetes and Digestive and Kidney Diseases, n.d. Web. 02 Mar. 2015.
3. “Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial Comparison of High-Fiber and AHA Diets.” Annals of Internal Medicine. American College of Physicians, 17 Feb. 2015. Web. 02 Mar. 2015.
4. “Eating More Fiber Helped People Lose Weight, Researchers Report.” WebMD. WebMD, 16 Feb. 2015. Web. 02 Mar. 2015.
5. “The American Heart Association’s Diet and Lifestyle Recommendations.” American Heart Association. American Heart Association, n.d. Web. 2 Mar. 2015.
6. “Change This One Thing in Your Diet to Lose Weight and Get Healthier.” Time. Time, 16 Feb. 2015. Web. 02 Mar. 2015.
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