High-Protein, Low-Glycemic Index Diets and Weight Loss

As we age and our metabolisms slow, it’s simple to pack on a few pounds without recognizing it. However, a study has discovered that creating consistent changes to your eating habits can lead to big weight-loss outcomes over time.

The Magic Protein Formula For Weight Loss

The 2015 studywas printed at the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and discovered that people who ate meals which had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than people who ate meals with a low glycemic load (foods like nuts, milk, and certain fruits and veggies). This is not new or surprising; other study has revealed that moving lower on the glycemic index (GI) scale can help you get rid of weight. What is interesting in the study, however, is that other key habits can mean the difference between lbs to the scale. Check out what else the investigators discovered about weight gain and loss:

  • People who ate yogurt, fish, skinless chicken, and nuts lost the most weight; actually, the more people ate of these foods, the less weight they gained.
  • The research discovered, but no difference in weight gain in people who ate low fat vs full-fat dairy.
  • Foods with much more red and processed meat intake have been associated with weight gain, especially when meat was paired with processed grains or starches.
  • Eating meat coupled with low-GI meals, however (such as veggies), helped reduce weight gain.
  • Eating foods such as eggs and cheese along with high-GI foods was connected to weight gain, while eating these foods with low-GI foods contributed to weight reduction.

Earn These 5 Changes to Boost Your Metabolism All Day

Generally, the investigators found the best diets for weight reduction were high in protein-rich foods such as fish, nuts, and yogurt, that helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did substituting red meat consumption with additional protein-rich foods such as cheese and eggs. It might look like common sense, however, taking the time to fill your plate with lean proteins and veggies along with other low-GI foods can help you lose or maintain weight throughout the years. Find out more about the glycemic loading and the way foods rank about the glycemic index here.

Picture Source: POPSUGAR Photography / Nicole Perry