Adopting a simplified meal plan and maintaining steady calorie consumption might enhance weight loss, as highlighted by a recent study. The research discovered that individuals adhering to routine eating patterns over a 12-week period shed more pounds compared to those consuming a diverse array of meals.

Dr. Charlotte Hagerman from the Oregon Research Institute in the United States emphasized, “Sticking to a nutritious diet amidst today’s food landscape demands relentless effort and discipline. Establishing eating routines can alleviate this pressure, making healthier choices seem more instinctive.”

The study involved 112 participants, all classified as overweight or obese, who were instructed to meticulously document their food intake.

Using a mobile application, the participants logged every meal and snack they consumed, while also weighing themselves on a daily basis.

Researchers assessed the level of dietary structure by examining caloric consistency—how stable their calorie consumption remained—and dietary repetition, which tracked how often participants consumed the same meals.

Results showed that those who regularly ate similar foods experienced an average weight loss of 5.9% of their body weight, compared to a 4.3% loss among those who opted for a more varied diet.

The researchers stressed that their study could not prove that consistent eating habits were the reason why some people lost more weight.

However, they said the findings suggest that simplifying food choices and having a steady calorie intake may help people maintain healthy habits.

Dr Hagerman added: “If we lived in a healthier food environment, we might encourage people to have as much variety in their diet as possible.

“However, our modern food environment is too problematic. Instead, people may do best with a more repetitive diet that helps them consistently make healthier choices, even if they might sacrifice some nutritional variety.”

The findings were published in the journal Health Psychology.