Weight Loss Techniques: Eat Whole Grains To Boost Metabolism And Increase Loss Of Calories
In striving for a healthy lifestyle, people not only need to meet the recommended daily duration of physical activity but also consume healthy and nutritious food. In a world where the market is saturated with products touted to help people achieve a number of things, studies are needed to prove the effectivity and health benefits of these products.
In a recent study, researchers have found that in order to boost metabolism and increase the loss of calories, people should eat whole grains. This simple weight loss technique is not only effective but comes with a load of health benefits.
Previous studies have cast the consumption of whole grains into doubt as some scientists have believed that whole grains and fiber are beneficial to a person when it comes to regulating weight. However, the recent study conducted by researchers from Tufts University sought to show that the consumption of weight loss and dietary work hand in hand in regulating and lowering body weight and promote better health.
The study, published in the journal in the American Journal of Clinical Nutrition, implemented a randomized controlled-feeding trial involving 81 participants, 49 men and 32 women. The participants' ages ranged from 40 to 65 years old. The participants underwent an 8-week program where they were assigned to eat a diet with whole grains and where another group was assigned to eat a diet with refined grains.
In the first two weeks, both groups consumed the same type of food based on each of the participant's calorie needs. After the two weeks, the groups then ate the type of food based on their assigned diet. All participants were required to finish all the food given to them and continued with their usual activities for the day.
The diets were controlled in order to assess the effects of whole grains versus refined grains when it comes to resting metabolic rate and fecal energy losses. Feelings of hunger and fullness were also assessed by the researchers.
The study found that the group who ate whole grains were found to have an increased metabolic rate, loss of at most a hundred calories per day. The reason behind the significant loss of calories is due to the combination of the increased resting metabolic rate and increased fecal losses. The researchers note that the fecal losses are due to the effect of the consumption of fiber on the digestibility of other types of food.
The researchers do warn that people changing from a refined grain diet to a whole grain diet do not necessarily mean a boost in metabolism and increase in calories loss right away. The effects of a whole grain diet are dependent on the person's resting metabolic rate.
Following a whole grain-rich diet is not hard as there commercially available whole grains in the market like whole wheat flour, oatmeal, and brown rice. The USDA even recommends the consumption of at least three ounces of whole grains for women and four ounces of whole grains for men and replace refined grains with whole grains.