Variety may be the spice of life, but consistency is key. Especially when it comes to weight loss.
While nutrition experts have long praised a diverse diet, a new study in the journal Health Psychology shows that eating the same thing day in and day out might help shed pounds faster than eating a range of foods.
With nearly 3 in 4 US adults obese or overweight — and as pharmaceutical companies scramble to patent a weight loss drug without debilitating side effects — it seems everyone’s thinking about healthy, sustainable ways to slim down quickly.
The boring plate option may not be sexy, but it has the potential to be effective.
For this study, a team of researchers in Pennsylvania and Oregon analyzed the daily food logs and weigh-ins from 112 obese or overweight adults enrolled in a behavioral weight loss program over 12 weeks.
To determine how “routinized” each participant’s diet was, the researchers paid special attention to how much a person’s calorie intake fluctuated day to day and how often they logged the same snacks and meals.
Participants who lost the most weight often stuck to a steadier diet than those who dropped fewer pounds. Meal repeaters lost an average of 5.9% of their body weight, while novelty seekers shed an average of 4.3%.
Weight loss declined by about 0.6% for every 100-calorie uptick in daily fluctuation, the study found.
This discrepancy likely comes down to caloric consistency and simplicity, said the study’s lead author, Oregon Research Institute social/health psychologist Charlotte Hagerman.
At meal times, simplifying the choices and sticking to a regular rotation can help build healthier habits — and keep you from reaching for junk food to fill in the gaps.
So why has dietary variety historically been associated with healthier living?
Past research has focused on dietary variety within nutritious food groups, like fruits and vegetables, the study authors said.
In general, medical practitioners prize the Mediterranean diet — which includes an array of healthy fats, fruits, vegetables, beans, fish and other diverse sources of nutrients — for its health benefits.
That and similar diets, as well as a low-fat vegan diet, have been shown to improve metabolic health, decrease risk of heart attack and stroke, help protect against cognitive decline and even optimize sperm.
But, as Hagerman and her team took into consideration when conducting their research, that kind of diet is less and less accessible.
“If we lived in a healthier food environment, we might encourage people to have as much variety in their diet as possible,” Hagerman said. “However, our modern food environment is too problematic.”
To wit, a majority of Americans get over half their daily calories from ultra-processed foods, which are often packed with excessive sodium, sugar and saturated fat (and have been shown to increase risk of stroke and heart attack to boot).
Given the options available to the average eater today, Hagerman said, “people may do best with a more repetitive diet that helps them consistently make healthier choices, even if they might sacrifice some nutritional variety.”
So next time you’re out grocery shopping and you’re tempted by something shiny and new, stick to your guns — your gut may thank you.
