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The Science Behind Fiber & How It Promotes Weight Loss

June 3, 2015

Maintaining a healthy weight and staying active is crucial to the prevention of heart disease, diabetes, and even some cancers. There are several ways to reach a healthy weight such as counting calories, carbohydrates, fats, regular exercise, etc. While these approaches are effective and can be used to shed a few pounds, research is showing that fiber intake can help you lose weight, lower your blood, pressure, and improve your body’s response to insulin. *annals.org

Researchers from the University of Massachusetts Medical School compared effectiveness of two different diets. Half of the participants were asked to follow a diet in which they ate more fruits, vegetables, high-fiber foods, fish, and lean protein (American Heart Association AHA diet). They also cut back on sugar, salt, fat, and alcohol. The other half was asked to follow a diet in which the only goal was to consume 30 grams of fiber each day. Neither group received advice or recommendations for exercise.

Both groups lost weight, lowered their blood pressure, and improved their response to insulin. Those who followed the AHA diet lost on average 5.9 lbs. while those on the high-fiber diet lost on average 4.6 lbs. Both groups maintained their weight loss for at least 12 months.

These results don’t show us that increasing your fiber intake is better than the American Heart Association’s diet, but it does show how much of a difference one simple change can make.

Have you ever made one small change to your diet that made a big difference? Share with us in the comments below and earn 10 points in the online tool!

2 responses to “The Science Behind Fiber & How It Promotes Weight Loss”

  1. Becky Brown says:

    Portion control is something I pay much more attention to than I used to. It’s so easy to overeat – put it on a plate so you can see just how much you are actually eating.

  2. Monilee Pearson Conrad says:

    I find that making one small change at a time is the way to success.

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