Weight Loss Through ‘Natural’ Consumption of ‘Healthy’ Carbohydrates, as Indicated by Research
A recent study suggests a natural approach to weight loss through the consumption of “healthy” carbohydrates. While traditional weight loss methods emphasize calorie counting and increased physical activity, certain individuals may experience slower progress. Researchers propose a dietary modification that could enhance weight loss outcomes.
Healthy carbohydrates play a pivotal role in facilitating natural weight loss.
Similar to the recognized health benefits of green and black tea, researchers identify a specific type of carbohydrates that can promote weight loss without the need for additional exercise.
Research published in the National Library of Medicine indicates that incorporating fiber into daily meals can lead to weight reduction. Participants in a study spanning from 2017 to 2019 followed a plant-centric, fiber-rich diet for 16 weeks. Out of 4,477 participants, 2,792 reported reduced body weight by the end of the study period.
The study revealed an average weight loss of 3.28 kilograms (7.1 pounds) among the participants. Those who consumed whole fiber-rich foods like vegetables and fruits exhibited more significant weight loss compared to other groups. The participants’ daily diet contained an average of 9.7 grams of fiber per serving.
The Role of Fiber in Weight Loss
The mechanism behind fiber-induced weight loss lies in its ability to prolong the feeling of fullness. Insoluble fiber, a type of healthy carbohydrate found in plant-based foods, forms a gel-like substance when mixed with water, slowing down the digestion process and curbing appetite naturally.
Researchers aim to integrate these findings into lifestyle medicine practices for healthy eating and weight management. The American Institute of Cancer Research also underscores the importance of fiber in weight loss for overall health and disease prevention.
Sources of fiber-rich foods include a variety of vegetables, fruits, and legumes. Examples of high-fiber foods include Fiber One, All-Bran, Shredded Wheat, Oatmeal, barley, brown rice, broccoli, brussels sprouts, carrots, kidney beans, lima beans, pears, apples, bananas, and prunes.
