The Science Behind Full Plate Diet

Research is the discovery of new facts

The Full Plate Diet is based on science. Here are a few of the studies you can read for yourself.

Dietary fiber and body weight

The more fiber rich foods you eat, the slimmer you are. Fiber fills you up faster, reducing the need to eat more.

National Center for Biotechnology Information - Nutrition

Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women

Eating more refined grain foods leads to weight gain, eating high fiber whole grain foods leads to weight loss.

The American Journal of Clinical Nutrition

Dietary Fiber and Energy Regulation

The presence of fiber in food slows down micronutrient absorption – such as fat absorption - which helps you stay fuller longer.

Journal of Nutrition

Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults

Water also plays a vital role in weight loss. Drinking more water helps shed more pounds than just diet alone.


A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults

Healthy fat is good for weight loss. Those consuming a moderate fat diet are more likely to lose weight and stick with their changes long term than those on a low-fat diet.

International Journal of Obesity

Dietary Fiber and Weight Regulation

Eating more fiber rich foods makes you feel full faster and stay full longer.

Nutrition Reviews

Water-Induced Thermogenesis

Drinking 500ml of water increases metabolic rate by 30%.

Journal of Clinical Endocrinology & Metabolism