OGGIES MUST MAINTAIN AVERAGE DAILY CALORIE CONSUMPTION UNDER 2,000…WHILE MAXIMIZING THE CONSUMPTION OF NATURALLY HIGH FIBER FOOD: FRUITS, VEGETABLES, NUTS AND WHOLE GRAINS
“After two years, every diet group had lost — and regained — about the same amount of weight regardless of what diet had been assigned. Participants lost an average of 13 pounds at six months and had maintained about 9 pounds of weight loss and a two-inch drop in waist size after two years. While the average weight loss was modest, about 15 percent of dieters lost more than 10 percent of their weight by the end of the study. Still, after about a year many returned to at least some of their usual eating habits.
The lesson, researchers say, is that people lose weight if they lower calories, but it does not matter how. “
(Excerpt from New York Times, Fitness And Nutrition Section, February 25, 2009)
New England Journal Of Medicine Published Study
“…the more fiber one eats daily (up to about 50 grams, or 1.8 ounces), the more weight he or she is likely to lose. She speculates that is because fiber—which is found in veggies, fruit and whole grains—creates the sensation of fullness after eating by activating stretch receptors, nerve cells that are probably part of the group of signals sending the “I am full” message to the brain, in the digestive tract; it also slows digestion, extending the time that nutrients are dribbling into the blood stream from the intestine, which may lead to feelings of satiety…”