Weight Loss Tip: Eat A Low-Glycemic Diet

This article is from  liveinthenow.com

Research indicates that only a small percentage of overweight people maintain even 10 percent of weightloss for the long-term. But a new study may have found out why this uphill battle is so difficult: not all calories burn in the same way. For these, the constant striving to keep the pounds off is extremely frustrating, and it is often thought their lack of success is due to poor motivation.

In the investigation published in theJournal of the American Medical Association, 21 adults who had lost around 30 pounds were put on three different diets: low-fat, low-carb and low-glycemic index. Although they consumed the exact same number of calories, they did not burn the same number of calories. Furthermore, those that were on two of the diets manifested some troubling side effects.

Which diet was found to be best? The low-glycemic diet, which is similar to the Mediterranean diet, was determined to provide the best chance for maintaining weight loss without adverse health effects. The major components of this diet are fish, fruit and vegetables, as well as nuts and whole grains. This eating plan may also include beans, brown rice and almonds, along with healthy fats like olive oil. Participants experienced better cholesterol levels, in addition to reduced risk of heart disease and diabetes.

Those on the low-fat diet burned the least calories, which presented a greater challenge in keeping the weight off. Additionally, participants on this eating plan experienced the adverse effects of higher levels of triglycerides and lower levels of good cholesterol.

While those on the low-carb diet, modeled after the Atkins diet, burned the most calories, this eating plan had unacceptable side effects – a greater likelihood of heart disease and diabetes. Although the low-glycemic diet resulted in only medium calorie burning, it was proved to be the healthiest.

Author David Ludwig, asserts that the findings suggest not all calories are alike metabolically. It clearly debunks the popularly held notion that a calorie is a calorie. His recommendation for the best chance of maintaining weight loss is to avoid restricting the major nutrients of fat or carbohydrates and concentrate on limiting refined carbohydrates, such as white bread, white rice and sugary foods.

Ludwig stressed that it is best to focus on the quality of fats and carbohydrates rather than restricting them. He provides the examples of steel-cut oats and stone-ground breads being preferable to instant oats and highly processed breads.

Study leader, Cara Ebbeling, PhD, states an additional benefit of the low-glycemic diet is that it is easier to stick to on a long-term basis. She says it is less restrictive because it does not eliminate entire classes of foods, thus making it more sustainable.

Sources:

http://online.wsj.com/article/SB10001424052702304458604577490943279845790.html?mod=googlenews_wsj

http://www.webmd.com/diet/news/20120626/all-calories-not-created-equal-study-suggests?page=2

http://www.cbsnews.com/8301-505269_162-57461579/study-not-all-calories-are-created-equal/

http://www.cbs42.com/content/localnews/story/A-better-way-to-lose-weight/VsIeA-WK2U2Cnt6asgFalA.cspx