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Diets Sufficient whole grain nutrition helpful in losing weight
Are you one of the people who would like to lose weight and maintain a healthy body weight? There seems to be a simple and reliable way to achieve your goals. Researchers have now found that switching to one's diet on whole grain foods has the same effect on weight as a daily walk of about 30 minutes.
Researchers at Tufts University in Boston found in an investigation that whole grain foods help us stay lean and reduce body fat. The physicians published the results of their study in the journal "American Journal of Clinical Nutrition".
Whole grains are healthy and taste good. But do such products also help people lose weight? (Image: photocrew / fotolia.com) Whole grains reduce ingested calories and boost your metabolism
Whole Grain appears to both reduce the number of calories consumed during digestion and to boost the rate of human metabolism, explains the author of the study. J. Philip Karl of Tufts University.
Physicians determine the exact calorie requirement of subjects
It is difficult to separate the impact of a diet rich in whole grains from the effects of regular exercise and a healthier diet, the researchers say. For the new study, the scientists therefore controlled only the nutrition of the participants. They did not try to get the subjects to lose weight. For their investigation, the experts determined the specific calorie requirement of 81 men and women aged 40 to 65 years.
Subjects are fed differently
During the first two weeks of the study, all participants ate the same kind of food. The researchers then calculated the individual calorie needs of each person needed to maintain weight. The subjects were then either a so-called refined diet or a diet with whole grain foods, explain the experts. The women and men were told that they should consume the food provided and continue their usual physical activities.
Benefits of a Whole Grain Diet
When the subjects consumed whole grains, they absorbed fewer calories. In addition, these participants had an increased fecal output, say the doctors. The metabolic rate at rest (calories burned at rest of the participant) was also increased. The fiber content of whole grain foods is about twice that of refined foods. This effect probably plays a major role in the effects, Dr. Karl. The energy deficit of people who consumed whole grains was equivalent to the calories people would normally burn if they walked about 20 or 30 minutes on foot.
Whether whole grains contribute to weight loss is unclear
However, the study could not clearly prove that whole grains can cause weight loss. In the long run, it remains unclear whether the effect of such a diet could contribute to weight loss, the researchers report. However, the team suspected that dieting with whole grains could result in a reduced weight of about 2.3 kilograms.
Wholemeal is an important part of a healthy diet
The new research provides good evidence that eating whole wheat is an important part of a healthy eating plan. While the study was brief and somewhat limited in the diversity of the participating population, the result is clearly a positive nutritional recommendation that can benefit anyone, the experts explain.
Other benefits of a diet with whole grains
In a similar study, the same group of researchers found out that consumers of whole grain food have little improvement in the healthy intestinal flora. In addition, certain immune responses also improved. In addition, a diet rich in whole grains could be associated with lower risk of heart disease, type 2 diabetes, and some forms of cancer, say the doctors. Another study published in the British Medical Journal had already shown that even small amounts of whole grains make us healthier.
Check if purchased products really are 100 percent wholemeal
But not every product on wholemeal is 100 percent wholemeal. Therefore, before you buy, make sure that the main ingredient is wholemeal and 100% whole grains, experts suggest. Current nutritional guidelines in the US recommend that you consume six servings of grain daily. At least half of these portions should consist of whole grains. (As)