Contrary to the conventional belief that a well-balanced and varied diet is essential for weight loss, new research suggests that eating the same foods repeatedly may actually be more effective for shedding pounds. The findings indicate that maintaining a consistent meal routine, rather than choosing new menus at every meal, can improve the chances of dieting success.
Participants on Simple Diets Lost 5.9% of Body Weight
According to the American Psychological Association (APA) on Wednesday, a 12-week weight loss program found that participants who simplified their meals and kept their calorie intake consistent achieved greater weight reductions.
The study was conducted on 112 overweight or obese adults. Participants recorded the foods they ate and their calorie intake through a mobile app, and measured their weight daily using a wireless scale.
The analysis showed that participants who repeatedly ate identical or similar foods lost an average of 5.9% of their body weight, while those who frequently changed their meals lost only 4.3%.
A pattern also emerged in which the greater the fluctuation in daily calorie intake, the lower the weight loss effect. The more consistent the calorie intake, the larger the reduction, while erratic intake produced weaker results.
"Fewer Choices Mean Fewer Temptations"… But Causation Remains Unclear
Researchers focused on the possibility that simplifying food choices contributed to these results.
In an environment that requires selecting from a variety of foods, decision-making is repeated at every meal, increasing exposure to temptation. Repeating similar meals reduces this burden, making calorie management relatively easier, the researchers explained.
"In the modern food environment, there are so many unhealthy options that continuous self-control is required," the researchers said. "Establishing a meal routine can reduce this burden and help automate healthy choices."
However, the study only demonstrates a correlation between repetitive meals and weight loss. It is difficult to conclude that a specific dietary approach directly drove the weight reduction, and other variables such as an individual's motivation level or self-management ability may have influenced the results.
"In a healthy food environment, a varied diet could be recommended, but in reality, a repetitive diet may be a more practical approach," the researchers said. "Even at the cost of sacrificing some level of nutritional diversity, maintaining consistent eating habits can be helpful."
