
The other half of the volunteers were not asked to reduce their caloric intake at all. Instead, they were instructed to continue their current eating AND eat more fiber. High fiber foods include most veggies (especially if uncooked), most fruits, whole grains and beans. Again, volunteers in this group were allowed (encouraged) to eat whatever they wanted, as long as they added daily fiber to the mix.
After a year on these diets, the two groups' weight loss were compared. The group on the heart diet lost a commendable 6 pounds on average. The high fiber group lost a still respectable 4.5 pounds. The two groups had very similar health markers (blood pressure, cholesterol, fasting glucose level), too!
These results were encouraging, especially for people who don't like complicated diets or denying themselves dessert. Although the heart diet did produce a bit more weight loss, most people preferred the flexibility and full stomachs of the high fiber alternative.
So, what makes sense for you? Maximum weight loss at maximum effort? Or moderate weight loss for almost no effort at all?
Let us know what you decide!
I don't think it was necessarily the high fiber that caused the weight loss. It was certainly a mindset that allowed for "restricted" foods to be enjoyed on occasion that allows a person to drop weight instead. A rigid weight loss program only sets most people up for failure! That's been my experience from losing over 125 pounds and keeping it off almost 6 years. And that's what I work with my health coaching clients on. They're so eager to jump on a fad diet and beat themselves up for not following through... I don't work like that. It's too bad that we live in an instant gratification world. :(
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