New research from Tufts University says that whole grain diet might just be what you need to lose weight. Whole grains not only help make you feel full for longer but could also help in cutting down calories, the new study says. Published in the American Journal of Clinical Nutrition, the study has highlighted more of the health benefits of whole grains such as increasing good bacteria in the gut.

The study wants to determine the effect of replacing refined grains with whole grains on weight management. So they followed 81 men and women aged 40 to 65 for eight weeks. After two weeks, participants were randomly assigned to eat a diet that included either whole grains or refined grains, with the composition and structure similar to both diets.

There was no significant difference in terms of hunger and fullness between the two diets. However, results showed that participants who ate the diet with whole grains lost an extra 100 calories per day than those who didn't. Losing 100 calories is equivalent to a brisk 30 min walk every day, the News 18 reports.

Researchers believe that the results show how a whole grain diet causes an increase in metabolic rate. There is also a greater loss of calories in feces. The study says that this might be the effect the fiber had on the digestibility of other food calories.

Examples of whole grains include the outer nutritious layer of grains found in whole-wheat flour, oatmeal, and brown rice. In refined grains, the nutritious outer layer has already been removed, rendering it less nutritious and less beneficial to health. Examples are white flour, white bread, and white rice, The New Daily reports.

Gut bacteria have also been shown to increase after taking whole grains. The recommended daily allowance of whole grains is, equivalent to consuming 1½ to 2 cups of brown rice or oatmeal each day. Eating a whole grain diet has also been associated with reduced risk of heart disease, type 2 diabetes, and some cancers.