Eat more fibre to lose weight

Eat more fibre to lose weight

A new study (published in the journal Annals of Internal Medicine) has revealed that those people who focussed on eating 30 grams of fibre every day lost almost as much weight as those who stuck to a more complicated diet plan.

This type of diet is called a ‘permissive’ diet plan as instead of telling you what foods you are not allowed to eat it tells you what you can eat instead.

What did the study involve?

In this new study Dr. Yunsheng Ma and his team of coauthors at the University of Massachusetts Medical School in Worcester divided 240 obese volunteers into 2 groups.

One group were asked to follow the AHA (American Heart Association) diet, while the other half were asked to eat a minimum of 30 grams of fibre each day.

Whole grainThe AHA diet also involves the volunteers eating 25-30 grams of fibre a day, although it also involves eating more fruit and vegetables, whole grains, high fibre foods and lean proteins.

This diet plan also wanted the volunteers to cut back on sugar, salt, alcohol, saturated and trans fats as well as cholesterol. They were also asked to eat fish twice a week.

What were the results of the study?

After a year both sets of volunteers lost weight, with those on the high fibre diet losing an average of 4 and a half pounds. Those who followed the AHA diet lost an average of 6 pounds.

Both groups also saw an improvement in blood pressure, dietary quality and insulin resistance.

How can fibre aid weight loss?

Basically eating foods rich in fibre will help to fill you up, as they expand in your stomach.

This not only helps to keep you feeling fuller for longer, but will also reduce the amount you eat at mealtimes too.

Sources of fibre

You can increase your daily fibre intake by eating foods such as:

  • Vegetables
  • Legumes
  • Whole grains
  • Nuts
  • Seeds
  • Fruit

It is recommended that you consume around 25-30 grams of fibre each day, preferably from the foods you eat rather than a supplement.

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