The one diet change that will make you lose weight! 41



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Wish there was just one thing you could do to lose weight? Wish you didn’t have to cut out food groups, fast for a few days, calorie count and say goodbye to your favourite things?

Well you can!

A new study published this week in the journal, Annals of Internal Medicine has found that there is indeed one change that has been found to improve weight loss more than a restrictive diet – and it’s easy to do!

You just have to eat more fibre!

In a study that analysed the affects of increased fibre and a restrictive diet on 240 adults, it was found that increased daily fibre intake can cause “clinically meaningful weight loss” in people.

Fibre is great for you. It can:

  • Normalise bowel movements
  • Maintain bowel health
  • Lower cholesterol
  • Control blood sugar levels
  • A study last year found that it can also help you to live longer

This means that there’s massive benefits to eating fibre generally and now the weight loss component is an added benefit. The study did not investigate long term affects or whether or not participants had naturally changed to eating a high fibre diet regularly without input. However, we wanted to help you get more fibre in your diet to kick start your weight loss so try these healthy tips and swaps

  1. Instead of white bread, rice and pasta, go for grain based or wholemeal varieties of bread, and brown or wholemeal varieties of rice and pasta.
  2. When buying cereals, look for wholegrains. Choose products with wholegrain ingredients at the beginning of the list and look out for words such as whole, wholegrain, mixed grain, cracked, flaked or kibbled next to the name of the grain.
  3. Add legumes such as baked beans, kidney beans, lima beans, soybeans, chickpeas, dried peas and lentils to soups, casseroles, salads and sauces.
  4. Sprinkle chopped fresh or dried fruits, wheatgerm or seeds on breakfast cereal.
  5. Try a handful of dried fruit and nuts as a snack or add some nuts to a stir-fry.
  6. Instead of a milkshake, try a fruit smoothie made with a banana or other fresh fruit. You may also wish to add in rolled oats as an additional fibre boost.
  7. Eat unpeeled fruits such as apples and pears, and vegetables like potatoes wherever possible as the skins are a valuable source of fibre.
  8. Skip fruit juices as they contain virtually no fibre and go for a fresh piece of fruit instead.
  9. Instead of sour cream or cream cheese-based dips, try a spicy bean dip or some hommus, which is made with chickpeas
  10. Look on the nutrition panel of food products and choose those which provide at least 2 grams of dietary fibre per serve.

Starts at 60 Writers

The Starts at 60 writers team seek out interesting topics and write them especially for you.

  1. I can remember sitting on the seats at St Joseph Convent School, Hawera, Taranaki, NZ, and drinking our milk at morning break, out of the glass bottle with a straw, and that was 65 years ago, just like the photo above, we all need to drink milk for our better health, and used to drink it with Ray Goodey who was in my class. Hello Ray , hope you are still keeping reasonable, Regards Eric Werder Ian

  2. 5:2 diet is working well for me.

    6 REPLY
  3. Years ago my husband and I did what was called the ‘high fibre diet’. We have been eating wholemeal rice and pasta ever since. We still fluctuate with weight, but not nearly as much as we would by not having fibre in our diet.

  4. Interesting article, but hard to read, there is no such word as “fruits” the word is fruit, singular and plural. What is happening to our language? Saddens and angers me that simple grammar rules appear to be forgotten.

  5. Interesting article, but hard to read, there is no such word as “fruits” the word is fruit, singular and plural. What is happening to our language? Saddens and angers me that simple grammar rules appear to be forgotten.

    8 REPLY
    • i agree with you Susanne, yes, they misused a word, and I’m not even sure of that as fishes is now a word, but really, if Christine has a problem in reading the article, why not just skip passed it.

    • This article is about weight loss not standards of the English language.

      1 REPLY
      • Good article, I have always followed eating whole foods, have never had a weight problem, but that didn’t stop me “getting” Diabetes 2.
        As for the grammatical issue – the word “fruits” is now in common usage everywhere – just Google it!

    • I agree Yvonne Francis that article was about weight loss, but at the very least the author should be able write in English correctly no matter what the subject matter is.

  6. Have been eating like that for years,isn’t it normal eating? I don’t have a weight problem,never have had, just go up & down 1 or 2 kilos now & then which is no big deal & I don’t worry about it…

  7. Don’t peel anything (ok, maybe pineapple! LoL), DO NOT drink any kind of animal milk, whatsoever, DON’T eat bread products with meat products.
    That’s it!!
    Pretty simple, really! 🙂

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