As everyone begins to seek out diet programs in anticipation of warmer weather, one study on the importance of fiber may peak interest.
The U.S. National Institutes of Health funded a study that asked 240 adults at risk for type 2 diabetes to change their diets for a year. Half were asked to increase their fiber intake to 30 grams per day by eating foods such as fruits, vegetables and whole grains - not by taking supplements. Otherwise they were able to eat what they wanted and were not asked to implement any exercise regiments. The other half were asked to follow the American Heart Association (AHA) diet which involved 13 guidelines or restrictions.
At the end of a 12 month span, the participants who adhered to the fiber increase averaged a total weight loss of 4.6 pounds while those who had been subject to the full AHA plan only averaged 1.4 pounds more at a total loss of about 6 pounds on average. Though these numbers aren't exactly awe-inspiring, when considering that this many participants were able to achieve almost the same weight loss results from following one rule instead of having to adhere to thirteen, some significance can be accredited to this study.
Adding in 30 grams of fiber from foods like fruits and vegetables also helps to fill you up with the right kind of sustenance. Munching on apples and carrots can help to curb your appetite for processed junk in addition to providing your body with valuable nutrients.
So instead of killing yourself to adhere to every diet rule you've ever heard of right out of the gate, start with an easy change like adding in 30 grams of fiber to your daily routine to begin your path towards a healthier lifestyle.