The Secret to Losing More Weight on Any Diet

Multiple studies show that following a diet with higher fiber improves diet adherence long term and thus allows individuals to lose more weight over time. Therefore, adding food fiber of different types appears to be the secret to losing more weight. Fiber is defined by the Association of Official Analytical Chemists (AOAC) as “non-digestible”, a carbohydrate or lignin which bypasses digestion in the small intestine and is partially or completely fermented in the large intestine or colon.

When surveyed, about half of adults report they have made efforts to lose weight in the past year but the attempts are often unsuccessful with only 20% of adults losing greater than 10% of their initial body weight. The primary reason for the lack of success was diet adherence and slipping back into old habits.

Research by Derek C. Miketinas, et al. in The Journal of Nutrition found that dietary fiber intake, apart from macronutrient levels of protein, carbohydrates, or fat, promotes weight loss and diet adherence in adults who have a BMI in overweight or obese levels when following a calorie-restricted diet. The individuals in this study met their fiber goals of approximately 20 to 25 gms of fiber a day by adding whole grains, fruits, vegetables, nuts, and seeds. Individuals increased their fiber intake over a period of 6 months from approximately 15 gms a day to 25 gms.

Most Americans consume significantly lower levels of fiber, approximately 15 gms a day, than recommended by the American Healthy Guidelines of 25 gms to 38 gms for women and men aged 19 to 50 years respectively. The ultra-processed foods typical of the American diet are very low in natural dietary fiber and lack the benefits food fiber provides.

A systematic review and meta-analysis of randomized controlled trials by Elena Jovanovki and colleagues found that viscous or soluble fiber more than insoluble fiber had the potential to promote weight loss along with other benefits. Noted in the analysis are a strong historical association between eating cereal fibers and lower body weight, and that viscous soluble fibers not only assist with greater weight loss but also have additional health benefits such as improved glycemic control, lipid levels, and blood pressure. This is most likely why the American Diabetes Association advises eating greater than 50 gms of fiber a day to reap significant cardiometabolic benefits.

Below are contributing factors of how viscous fibers assist with more weight loss by creating a feeling of fullness and decreasing consumption:

• Increases viscosity of the gut contents, creating a gel-like consistency

• Causes the stomach to expand sending an earlier fullness signal to the brain

• Delays stomach emptying, slowing and reducing consumption

• Lowers the resulting glucose spike and insulin released since fiber slows the digestion of food

• Modulates appetitesuppressing hormones Therefore, when following any type of dietary pattern for weight loss the primary factors for greater success are, 1. Ensure there is a calorie deficit, 2. Consume a variety of plant foods that naturally contain viscous soluble fibers, 3. Don’t give up just include the following foods to improve diet adherence.

• Whole grains; oats barley, rye, maize, wheat, triticale, brown rice, and sorghum

• Beans, lentils, and peas

• Fruits and vegetables

• Tubers and root vegetables

• Nuts and seeds

• Mushrooms and seaweeds

If you want guidance on how to lose weight and keep it off, please contact me for a 60-minute free consultation for greater success at Sandie@ ATPHealthandFitness.com or call 240-439-9927

Sandie Lynch is a registered dietician, fitness trainer, wellness and lifestyle medicine professional coach, and owner of ATP Wellbeing Consultants LLC. Attain Top Performance (ATP) in Life with health, fitness and spiritual connection. Contact her for a free 60-minute consultation session for three powerful steps toward greater sleep and health at Sandie@ ATPHealthandFitness.com or 240-439-9927.