Energy balance
Increasing dietary fiber intake by 14 g/day for more than 2 days under ad libitum conditions reduces energy intake by 10% and results in an average body weight loss of 1.9 kg over approximately 3.8 months.
To lose weight without strict calorie counting, simply add 14 grams of fiber to your daily diet for at least two days. This natural increase in fiber reduces your overall calorie intake by about 10% and leads to modest weight loss (approx. 2 kg) over a few months. You can achieve this by swapping refined grains for whole grains and increasing fruit and vegetable consumption.
consumption of an additional 14 g/day fiber for >2 days is associated with a 10% decrease in energy intake and body weight loss of 1.9 kg over 3.8 months.
Why this rating
Based on a systematic review of multiple controlled studies with consistent findings.
Source
Dietary Fiber and Weight Regulation
Nancy C. Howarth et al. · Nutrition Reviews · 2009
DOI 10.1111/j.1753-4887.2001.tb07001.x
More from this paper
- Overweight and obese individuals experience a greater suppression of energy intake and more pronounced weight loss from increased fiber intake compared to lean individuals.Good
- Increased dietary fiber intake increases postmeal satiety and decreases subsequent hunger, regardless of whether the fiber is soluble or insoluble, or derived from food or supplements.Good
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