There are lots of fad diets out there that claim they can help you lose weight such as Paleo, Atkins and a parade of others going back decades. Yet, there is one move you can make that can blow all those fad diets away. According to a new study, the one thing that can help you lose weight that is simple and effective is eating more fiber. Those who ate a regular diet with an increased fiber intake found that they could lower their blood pressure, reduce glucose levels and even lose weight, according to a study by the American Heart Association (AHA). The study’s lead author Dr. Yunsheng Ma hails from the division of preventive and behavioral medicine at the University of Massachusetts Medical School. MA said people are often confused by complex dietary guidelines. Merely adding more fiber was not only a healthy choice it was easy to follow and thus effective.
Though there are supplements on the market, Ma said it’s far more beneficial to get fiber from natural foods. That’s because foods high in fiber also contain vitamins, minerals, antioxidants and phytonutrients. 240 U.S. adults took part in the study. Each was at-risk for type-2 diabetes. 121 people were told to increase their intake of fiber by 30 grams per day. At the end, those who followed the AHA’s recommendations lost six pounds after one year. Those who merely ate more fiber lost an average of 4.6 pounds after a year. Both had lower blood pressure and glucose levels that were comparable. Researchers said with just one step, participants saw a similar result to those following a complex 13 point dietary guideline. That’s remarkable. The reason the increased fiber diet was successful was because it set off a chain reaction of healthful eating. By adding more fiber adherents had to decrease or eliminate poor food choices such as junk food and fried food. This led to more healthful eating.