Wish to drop extra pounds or manage your blood sugar? Trying eating the identical meals repeatedly. It’s not probably the most fun strategy to eat, but it may have a positive effect in your metabolic health. Once you eat the identical meals repeatedly, it’s much easier to predict the blood sugar impacts they’re prone to have. And the less exciting your food is, the less likely you might be to overeat.

And in case you’re trying a brand new weight-reduction plan in your health, repeating meals could be a useful shortcut. Changing dietary habits, especially when it involves learning latest recipes and making latest grocery lists, takes lots of work.

The identical thing for breakfast every day, the identical thing for lunch, and the identical for dinner. Does it get old? Sure it does. Nevertheless it works.

“Habituation” of Foods as a Weight Loss Strategy

A 2011 study published within the American Journal of Clinical Nutrition found that “habituation” with foods may potentially result in weight reduction. The researchers explained that habituation is “a type of learning through which repeated exposure to a stimulus results in a decrease in responding. Eating involves repeated presentation of the identical food stimulus in a meal, and habituation is reliably observed inside a meal such that faster rates of habituation are related to less energy intake.”

The study involved 32 women who were asked to eat macaroni and cheese five times each — either once per week for five weeks, or once per day for a single week.

The weekly mac ‘n cheese eaters didn’t get tired of their meal, however the ones that were forced to eat it each day experienced rapid habituation, eating less in the future after the opposite.

In other words, eating the identical food day after day takes among the thrill away from that food, which causes us to eat less of it. Is that this why a lot of us are likely to overeat at buffets or potlucks, or why obesity was once related to wealth?

Perhaps that is one reason why people were less chubby throughout history. Having glorious food market variety is comparatively latest to humans. If you’ve to eat the identical thing nightly, possibly you’ll find yourself eating barely enough for sustenance, moderately than going all out.

Consistent Eating and Blood Sugar Control

Many individuals with diabetes have also learned that eating the identical meals helps them control their blood sugar. When Diabetes Each day conducted its own research into the Habits of a Great A1C, we weren’t surprised to learn that our community members meeting glycemic targets were more prone to:

1. Eat meals at the identical times of day
2. Eat the identical meals consistently
3. Eat at home as a substitute of out at restaurants

The associations of monotonous eating with good blood sugar control held true in individuals with each type 1 diabetes, who require insulin before meals, and folks with type 2 diabetes, most of whom don’t use insulin.

Plan for Dietary Balance

Eating the identical foods repeatedly also makes it far easier to plan a healthy, nutritionally balanced menu. If you’ve healthy eating goals, you possibly can tailor your a number of consistent meals so that you simply’re getting exactly as much protein, fiber, or carbohydrates as you would like. And though most individuals don’t need to eat the identical three meals each day, it will offer an unmatched opportunity to ensure that you simply’re getting a nutritionally replete weight-reduction plan.

You might save time in the shop and kitchen by preparing the identical things once again — in addition to money, in case you buy items in bulk and avoid takeout. You could possibly do the identical with snacks, too.

We’re not arguing that you should eat boringly for the remaining of your life. Remember to select foods you genuinely enjoy, and switch things up when you should. But in case you’re struggling to satisfy your health goals, it’s good to know that a bit of monotony could be a useful gizmo in your arsenal.