Anyone trying to lose weight is well acquainted with the plethora of recommendations: Less carbohydrates, more protein, more fibers, intermittent fasting, and complex menus. But a new study suggests that the solution may be much simpler: Eating more or less the same things every day.
The study, published in 2026 in the scientific journal Health Psychology, tracked 112 participants for 12 weeks as they logged what they ate daily. The researchers sought to examine whether "caloric stability" and "consistent eating patterns" could assist more in weight loss compared to a varied and changing menu.
According to the study's results, participants who repeatedly consumed the same foods managed to lose an average of about 5.9% of their body weight, compared to a loss of only 4.3% among participants whose menu was more varied.
In practice, for a person weighing about 82 kilograms, this amounts to a loss of about 5 kilograms in the "repetitive eating" group, compared to only about 3.5 kilograms among those who ate a wider variety of foods.
The researchers explain that consistent eating may reduce sharp fluctuations in caloric intake and prevent impulsive decision–making around food. Additionally, when people know in advance what they will eat, they are less inclined to succumb to momentary cravings or unplanned snacking.
Another interesting finding surprised even the researchers: Participants who allowed themselves to deviate slightly from the routine specifically on weekends actually managed to lose more weight. The assessment is that certain flexibility on Friday and Saturday may help maintain perseverance throughout the entire week.
However, the researchers emphasize that this does not mean eating monotonous or unbalanced food. According to them, it is important to continue ensuring a diet rich in protein, dietary fibers, sufficient hydration, and healthy fats, but it is possible that the key to success lies precisely in simplicity and consistency.