Have you tried every diet out there only to find that the weight you lost always returns? New research shows what many dietitians have been advocating for years – if we pay more attention to choosing the right carbohydrates and the right proteins then weight gain can be quite easily avoided in the long term.
‘Simply changing the types of protein and carbohydrates you consume can determine your weight in the long run’, according to a new study published in the American Journal of Clinical Nutrition.
The researchers from Tufts University in Massachusetts looked at three long-term studies, conducted over 16 years, following up on the diet and weight of 120,000 US adults.’
This reinforces the concept that the quality of our diet is just as important as the quantity. Firstly, those ate higher GI foods and meals had more tendency to gain weight. The study found that higher intakes of red meats and processed meat encouraged weight gain. Full fat dairy products did not appear to impact weight.
- ‘Increasing intakes of red meat and processed meat were most strongly associated with weight gain.
- Increasing intakes of yoghurt, seafood, skinless chicken, and nuts were most strongly associated with weight loss – the more people ate, the less weight they gained.
- Increasing other dairy products, including full-fat cheese, whole milk, and low-fat milk, did not significantly relate to either weight gain or weight loss.’
The all time popular diet approach of counting calories may not be the best way to go. Often people can get caught up in figures and forget about the nutritional quality of their diet. This is not ideal for health either. Not only is it important to choose good sources of protein but we need to combine this with a lower glycaemic load.
‘”Our study adds to growing new research that counting calories is not the most effective strategy for long-term weight management and prevention,” said senior author Dariush Mozaffarian, M.D., Dr.P.H., dean of the Friedman School. “Some foods help prevent weight gain, others make it worse.”
“Most interestingly, the combination of foods seems to make a big difference. Our findings suggest we should not only emphasise specific protein-rich foods like fish, nuts, and yoghurt to prevent weight gain, but also focus on avoiding refined grains, starches, and sugars in order to maximise the benefits of these healthful protein-rich foods, create new benefits for other foods like eggs and cheese, and reduce the weight gain associated with meats.”’