If you’re a fitness fanatic, chances are, you’re well versed with the American Heart Association’s (AHA) recommended diet. An update on the food plan suggests you “consume vegetables and fruits; eating whole grains and high-fiber foods; eating fish twice weekly; consuming lean animal and vegetable proteins; reducing intake of sugary beverages; minimizing sugar and sodium intake; and maintaining moderate to no alcohol intake.”

Now, if that doesn’t leave you gasping for air with all its rules and restrictions, AHA takes it a step further by suggesting you derive half your calories from carbs, a fifth from protein, and the rest from fat—although just 7% should be saturated fat.

For the study, researchers tracked 240 participants on their fitness journey, by dividing them into two groups. One group followed AHA’s diet, and the other group were simply asked to eat more fibrous foods like fruit, legumes, whole grains, and vegetables. By the end of the study, the second group lost about 2.1 kg or 4.6lb, while the group that followed the AHA diet lost just 500g, or 6lb.

Good luck and a big applause to those who manage to keep up with this food plan.

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