The news today is flooded with information on diet and losing weight, but as it turns out, we only need to keep in mind some 5 easy and simple rules for weight loss. Researchers looked at more than 16 years of data from 120,000 men and women who were included in three long-term studies. According to their results published in the American Journal of Clinical Nutrition, these are the things that might help you drop pounds for good, and keep them off:
1. Load up on low-glycemic foods
Eating a diet rich in low glycemic foods is one way to help keep your blood sugar levels normal. It’s not the most effecrive method out there, but it does provide some indication as to how your body will react to a certain food. At a glance you need to see which foods are better for you than others. You’ll want to use your own judgment when choosing low glycemic foods, because there are some that may have a low glycemic rank, but are not really healthy.
2. Eat more of these protein-rich foods
According to a recent study, if you want to lose weight and keep it off, you have got to fill your plate with protein foods. 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.
3. Don’t worry so much about full-fat dairy
Studies show that full-fat dairy not only doesn’t contribute to obesity, diabetes, and cardiovascular disease, it may even help prevent them. 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. This suggests that people compensate, over years, for the lower calories in low-fat dairy by increasing their carb intake.
4. 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).
5. Quit obsessing about calories
All of the above tactics matter more. Most interestingly, the combination of foods seems to make a big difference. Researchers study adds to growing new research that counting calories is not the most effective strategy for long-term weight management and prevention.