Protein rich diet keeps weight off
Eating more protein and less refined carbohydrates helps you lose weight.
Studies about weight-control diets that are high in protein (with a low glycemic index) have reached varied conclusions. The glycemic index is a measure of the ability of carbohydrates to increase blood glucose levels; those with a low GI cause blood levels to increase more slowly.
To study how a high-protein and low carbohydrate diet influences weight loss, researchers evaluated 938 Americans with an average body-mass index (BMI) of 34, which is considered obese. In all, 773 participants completed the initial weight-loss phase and were then assigned to one of five different maintenance plans: Low-protein diet, (13% of energy) with a high glycemic index (GI); Low protein, low GI diet; High protein (25% of energy), low GI diet; High protein, high GI diet and the control group, which got no special instructions.
During the weight-loss period of eight weeks, participants lost an average of 10 kg. All five maintenance diets had a moderate fat content, about 25 percent to 30 percent of total calories. After six months, it was found that the 548 participants, who completed the programme had an average weight regain of half a kg. Those in the low-protein / high-GI group showed the worst results, with a weight gain averaging 2 kg. Those on the low-GI diet had an average weight regain of almost a kg less than those on the high-GI diet.
The findings show that a high-protein, low-glycemic index carbohydrate diet may be more effective than conventional approaches in weight maintenance because of a possibly stronger satiating effect and more balanced blood sugar regulation.
There has been considerable controversy over the role of glycemic index in general, and obesity treatment in particular. This study provides very strong, supportive evidence for the importance of this low-glycemic concept.
Based on the findings, the researchers recommended consuming low-glycemic index carbohydrates, such as whole-grain breads.
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