In today’s world, a multitude of different weight loss medications exist, such as Zepbound and Wegovy, which are glucagon-like peptide-1 (GLP-1) receptor agonists. However, many people still prefer natural food patterns in order to aid in their weight loss journey, like the Mediterranean diet or intermittent fasting. Some potential reasons for this preference include concerns about GLP-1 costs and side effects too. Therefore, using behavioral strategies to change your diet is often still the preferred first strategy for weight loss for millions around the world.
In a recently published study, researchers have found that eating many of the same meals and having a consistent caloric intake every day can help with weight loss more than a varied diet. The researchers in the study analyzed the diets of 112 overweight adults who had an average age of about 53. Researchers primarily analyzed the data in two ways: the first being how much each participant’s caloric intake changed per day, and the second being how often participants consumed the same meals.
The researchers found that participants who maintained greater consistency in their caloric intake achieved better results in the form of weight loss. For every 100-calorie fluctuation daily, a participant’s weight loss decreased by about 0.6% over the course of the study. When put into perspective, that means that a 200-pound individual who consistently took in 2,000 calories per day during the course of the study would lose 3% more weight than a 200-pound individual who had 1,500 calories one day and 2,500 calories another day. These are significant results, especially when taken in context that this difference could lead to 6 pounds being lost.
The researchers also found that study participants who kept more than 50% of the same foods on repeat lost an average of 5.9% of their body weight compared to a 4.3% loss for individuals who had a more varied diet. For a 200-pound individual, that would be an 11.8-pound difference instead of an 8.6-pound difference. An unexpected finding that the researcher came across was that individuals who logged more calories on the weekends than on the weekdays tended to lose more weight during the course of the study.
It is essential to note, of course, that there are limitations to this study. Those include a relatively small sample size as well as a non-representative age group. More research is needed in this area, but the early findings are indicating that having a consistent caloric intake with food repetition can lead to better weight loss results.
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