Do you want more readily achievable, longer lasting weight loss? Think “pulses” — a diet that includes chickpeas, lentils, beans and peas.

If you’re wondering about the name pulses, it comes from the Latin word puls, which means “thick soup.” And what’s so special about pulses? Their high fiber and protein content give diners a fuller feeling. There’s less danger of weight gain when you’re feeling too full for pizza or potato chips.

They also provide a good source of folate, iron, zinc and other nutrients. They’re said to help manage cholesterol, making them a great choice even for people who aren’t concerned about watching their weight.

A new analysis of the combined results of 21 previous studies showed that overweight people lost slightly more weight on diets that included legumes compared with those on a non-pulse diet. They also tended to keep that weight off. The findings by Canadian and U.S. researchers were published recently in the American Journal of Clinical Nutrition.

The authors’ analysis showed that even in trials oriented toward weight maintenance rather than weight loss, participants who ate such foods tended to shed pounds. In all of the studies, participants were assigned to diets, either with or without pulses, for at least three weeks.

Researchers say their finding is significant because it suggests pulses may be a way to lose weight and fat even without cutting calories to the point required for weight loss.

There are many creative ways to incorporate the pulse foods into your diet, including hummus, bean salsa and baked goods made with black beans or lentils. This weight-loss strategy is one that you can sink your teeth into!