The Simple Dieting Solution to Lose Weight

If you’ve tried and failed at following complex diets, meal plans, and other fads to lose weight, you’re not alone. But if you’re among the 70 percent of adults who are overweight or obese, losing a few pounds will improve your health, prevent disease, and improve your quality of life.

Is there an easier way to adjust your diet to promote weight loss?

Researchers at the University of Illinois in Chicago believe there is. In a 12-week study, researchers followed 23 people who were clinically obese. And they were placed on a very easy-to-follow diet.

Are you ready for this? Eat whatever you want between 10 a.m. and 6 p.m. Go ahead, eat the whole thing. Sounds like a pretty good diet. Right? There was only one restriction. Outside of open season on whatever the people wanted to eat, they could only drink water or a zero-calorie beverage.

It’s called the 16:8 Diet (16 hours of eating, and 8 hours of fasting). Just a simple change in eating habits had a significant impact on the people in the study. Those who followed the 16:8 plan:

• Ate 350 few calories than those who didn’t
• Lost weight
• Reduced body weight by 3 percent
• Decreased blood pressure
• Lowered body fat percentage
• Improved insulin resistance
• Lowered cholesterol

“These findings suggest that eight-hour time-restricted feeding produces mild caloric restriction and weight loss, without calorie counting,” says lead researcher Dr. Kelsey Gabel. “It may also offer clinical benefits by reducing blood pressure.” Instead of trying to count calories, restrict certain foods, or follow a complex eating plan, one simple change can help you lose weight.

Try it for a week. Weigh yourself at the beginning of the week. Follow the 16:8 Diet for 7 days. Eat whatever you want between 10 a.m. and 6 p.m., and stick to water or zero-calorie drinks the rest of the time. Then step on the scale at the end of the week and measure your results.

If you want to improve weight loss, aim to get at least 30 minutes of exercise a day, and eat more plant-based foods. You’ll find lots of healthy, easy-to-prepare meals on our Portion Control menu.