The Latest 5 Rules for Weight Loss When It Comes to Meat and Bread
Looking at protein and carbohydrate consumption and the effect it can have on weight maintenance, weight gain, and weight loss, researchers found that their data supports these latest 5 rules for weight loss when it comes to meat and bread recently posted by ABC News.
We have all heard about how that many people manage to lose weight when either going on a high protein or low carbohydrate diet. But did you know that such dieting methods are supported by recent long term studies that show that the food choices of meat and/or bread significantly affect whether non-dieters maintain or gain weight over time?
This fact was recently revealed in a new study published in the American Journal of Clinical Nutrition where researchers investigated the influence on long-term weight gain when changes are made toward choosing lean protein sources such as chicken over red meat, and choosing low-glycemic foods for carbohydrate-rich breads. And, what happens when non-lean meats are consumed with low-glycemic index carbs versus with high-glycemic index carbs.
The analysis was comprised of 120,784 men and women free of chronic disease or obesity, whose weight changes were monitored over 4-year long intervals throughout a 16 to 24-year long follow-ups from a combination of 3 prospective US cohort studies: Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study.
What the researchers found was that when it comes to eating meat and bread:
1. Long term overall weight gain resulted from getting protein from meats including chicken with skin, and eating regular cheese.
2. Protein from milk, legumes, peanuts, or eggs did not lead to increased weight gain.
3. Relative weight loss resulted, however, when protein came from sources such as yogurt, peanut butter, walnuts, other nuts, chicken without skin, low-fat cheese, and seafood.
4. Weight gain resulted when eating non-lean meats with high glycemic index carbohydrates—especially when combined with regular cheese—think cheeseburger here, but improved with low-glycemic carbs.
To put the study’s results into a reader-friendly useable weight loss advice format for its viewers, ABC News writer Ellen Seidman offered the following 5 rules for weight loss provided below:
Weight Loss Rule #1: Load up on low-glycemic foods
Diets with a high glycemic load (GL)—think refined grains, starches, and sugars—were linked to more weight gain due to that foods that rank high on the glycemic index can cause rapid spikes in blood sugar and a resulting surge in insulin, the hormone that helps the body use or store blood sugar.
Weight Loss Rule #2: Eat more of these protein-rich foods, specifically
Boosting consumption of yogurt, seafood, skinless chicken, and nuts best helped stave off pudge, researchers observed. The more people downed, the fewer pounds they gained.
Weight Loss Rule #3: Don’t worry so much about full-fat dairy
An increase in eating full-fat cheese and whole milk did not relate to weight gain or weight loss. “In fact, when people consumed more low-fat dairy productions, they increased their consumption of carbs, which may promote weight gain,” said primary study author Jessica Smith, PhD, in a statement. “This suggests that people compensate, over years, for the lower calories in low-fat dairy by increasing their carb intake.”
Weight Loss Rule #4: Do balance out your meals
Researchers also examined the relationship between protein-rich foods and GL of the diet. They discovered that decreasing GL by eating red meat (commonly linked to weight gain) with veggies (instead of with, say, refined white bread) helped offset gain. And when people ate more eggs and cheese in combination with lower glycemic foods, participants lost weight (while combining them with high glycemic foods was linked to weight gain).
Weight Loss Rule #5: Quit obsessing about calories
All of the above tactics matter more. “Most interestingly, the combination of foods seems to make a big difference,” said senior author Dariush Mozaffarian, MD, DrPH, in a statement. “Our study adds to growing new research that counting calories is not the most effective strategy for long-term weight management and prevention.”
For more about what to eat to lose weight, here are 5 tips for getting French-Slim.
ABC News― “5 Really Simple New Rules for Weight Loss”
“Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts” American Journal of Clinical Nutrition; First published April 8, 2015; Jessica D. Smith et al.