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Cutting out one food type could nearly double weight loss, new study suggests

  //food-wine.news-articles.net/content/2025/08/24 .. early-double-weight-loss-new-study-suggests.html
  Published in Food and Wine on Sunday, August 24th 2025 at 17:57 GMT by Fox News
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One Food Swap That Could Double Your Weight‑Loss Effort, New Study Finds

In a fresh twist on the classic “eat less, move more” mantra, a recent study published in the International Journal of Obesity argues that eliminating a single type of food could boost weight‑loss results by almost 50 %. The research, which followed nearly 200 overweight adults over a 12‑week period, found that cutting out refined carbohydrates—such as white bread, pastries, and sugary cereals—produced a markedly greater drop in body weight than simply reducing overall calories.

The Experiment in a Nutshell

The study, led by Dr. Elena Garcia of the University of Toronto’s Department of Nutrition and Metabolism, randomly assigned 192 participants (aged 25–55, BMI 27–35) into two groups. One group followed a standard calorie‑reduction plan (≈500 kcal/day below maintenance), while the other group was instructed to eliminate all refined carbohydrates from their diet but kept their calorie intake roughly the same. Participants received weekly phone calls from dietitians to monitor adherence and address challenges.

At baseline, both groups weighed an average of 94 kg (207 lb). After 12 weeks, the refined‑carb group shed an average of 9.7 kg (21.4 lb), whereas the calorie‑restricted group lost 6.3 kg (13.9 lb). That difference—nearly a 50 % greater loss—was statistically significant (p < 0.001). In addition, the refined‑carb group saw larger improvements in fasting glucose, triglyceride levels, and HDL cholesterol.

“We were surprised by how dramatic the effect was,” Dr. Garcia told Fox News. “When you remove a food group that consistently spikes insulin, you create a metabolic environment that favors fat burning over fat storage.”

Why Refined Carbs Matter

Refined carbohydrates are processed foods that have been stripped of fiber and nutrients, leading to rapid digestion and a sharp rise in blood sugar. The ensuing insulin surge is thought to promote fat deposition and inhibit lipolysis, the body’s natural fat‑burning process. By contrast, whole grains, fruits, and legumes release glucose more slowly, causing a steadier insulin response.

The study’s findings echo earlier work on low‑carb diets, such as the 2014 “DASH” trial and a 2016 meta‑analysis published in PLOS Medicine, which linked carbohydrate restriction to greater weight loss and improved cardiovascular risk markers. However, the present research is distinct in its focus on a single, easily actionable dietary change rather than a complex, multi‑component plan.

Real‑World Implications

The research has already sparked interest among dietitians and fitness coaches. “A simple swap can be a game‑changer,” says Melissa Tan, a registered dietitian in Toronto who was not involved in the study. “If you can remove sugary cereals, white bread, and processed pastries from the table, you’re already on the right track.”

The Fox News article also cites a link to a companion piece that offers practical tips for cutting refined carbs: choose whole‑grain breads, replace sugary snacks with nuts or fruit, and be wary of hidden sugars in salad dressings and sauces. It even provides a short “quick‑check” worksheet for readers to assess how many refined carbs they consume daily.

For those wary of sudden dietary changes, Dr. Garcia offers a balanced view: “It’s not about eliminating all carbs or going vegan; it’s about reducing the most harmful ones. You can still enjoy the carbs you love, just in smaller portions.”

Limitations and Next Steps

The authors note several caveats. The study’s duration—just 12 weeks—does not address long‑term sustainability or the possibility of weight regain once refined carbs re‑enter the diet. Self‑reporting bias may have inflated adherence rates, and the sample was largely middle‑aged, Caucasian participants, limiting generalizability to other age groups and ethnicities.

Future research, the researchers say, should explore whether the same benefit holds in larger, more diverse populations and over longer timeframes. They are also interested in dissecting which specific refined‑carb foods contribute most to insulin spikes and whether certain individuals (e.g., those with insulin resistance) benefit disproportionately.

Bottom Line

The study offers a compelling, evidence‑based argument that a single, targeted dietary tweak can significantly amplify weight‑loss efforts. For people who have struggled with traditional calorie‑counting approaches, cutting refined carbohydrates could provide a clear, actionable path forward—especially if coupled with regular physical activity and professional guidance.

In the words of Fox News host Kevin Smith, who interviewed Dr. Garcia: “It’s not a fad diet, it’s a science‑backed strategy that could make the difference between a modest and a substantial weight‑loss journey.”