Researchers at Tuft University in Massachusetts have discovered a more effective way to lose weight. It appears that switching white rice with brown rice accelerates the weight loss process and is the equivalent of a 30 minutes walk.
By making the small change and including more fiber in your diet can help you cut around 100 calories per day. This is precisely the amount of calories burnt during a brisk walk.
For the study, the researchers split their subjects in two groups and had them follow almost identical diets. Their diets offered them the same amount of energy, same quantities of fat and proteins, and followed the same pattern in fruit and vegetable consumption.
What differed was the type of grain they were served. The first group was offered wholegrains such as whole wheat and brown rice, while the second consumed refined white flour products and white rice. The results showed that the people who ate wholegrains developed a faster metabolism, burned more calories, and absorbed fewer calories.
The list is not finished yet. Those with the wholegrain diet also improved their immune systems by producing more T-cells. These cells are responsible with infection control. Also, the numbers of good bacteria in their guts increased.
The study lasted for more than eight weeks and featured 81 people aged between 40 and 65. For the first two weeks, they ate the same food and afterwards they were split into the two groups.
They measured certain patterns in the subjects, such as weight, metabolic rate, calories excreted, blood sugar, fullness, and hunger. The only indicatives that did not differ in the two diets were fullness and hunger.
Thus, a diet rich in fibers containing wholegrains, in accordance with the U.S. dietary recommendations, led to the loss of 100 calories per day and 700 calories per week. It causes the increase of the metabolic rate and the lower absorption of calories in the digestive system.
Basically, these calories are the equivalent of a 30 minutes walk or of an extra cookie per day.
This study comes in support of previous research that claims the benefits of wholegrains in a diet. They are not only beneficial for weight loss and a quicker metabolism, but they lower the risk of chronic disease significantly.
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