Which dietary behavior is associated with better weight outcomes?

Increasing fiber density in the diet is associated with better weight outcomes due to several key factors related to fiber's physiological effects. Foods high in dietary fiber tend to be more filling, which can help control appetite and reduce overall calorie intake. Fiber slows down the digestion and absorption of nutrients, leading to improved satiety and keeping blood sugar levels stable, which can help prevent overeating and cravings for unhealthy foods.

Moreover, a high-fiber diet is often linked to the consumption of whole, minimally processed foods, such as fruits, vegetables, whole grains, legumes, and nuts, which are not only nutrient-dense but also generally lower in calories per volume. This combination supports a balanced energy intake and promotes weight management.

Incorporating more fiber into the diet can encourage healthier eating patterns and lifestyle changes, further supporting weight loss or maintenance goals. Thus, emphasizing the importance of fiber density can be a crucial part of effective weight management strategies.