It`s easy to pack on some extra pounds as we age due to our slower metabolism. Luckily a new study has found that we can lose weight over time if we make consistent changes to our eating habits.
For 16 years the American Journal of Clinical Nutrition followed the dietary habits of more than 120.000 people and discovered that those who ate high glycemic load foods (those that include sugars, refined grains and starches) gained extra pounds than people who ate low glycemic foods such as diary, nuts vegetables and certain fruits. Well you might think this isn`t surprising or something new, but what’s interesting in this study is that certain eating habits mean all the difference when you step on the weight scale. Check out what else is brought to light by this study of weight gain and loss:
- People who ate more food like nuts, seafood, skinless chicken and yogurt gained less weight.
- However there was no weight difference between people who ate full-fat dairy and low fat.
- Diets who involved red or processed meat especially paired with starches and refined grains resulted in more weight gain.
- On the other hand, diets associated with low-GI foods like vegetables helped in reducing weight.
- High-GI foods in combination with eggs and cheese were linked to weight gain but these same foods together with low-GI foods were associated with weight loss.
In conclusion high protein-rich foods like nuts, fish and yogurts should be included in diets for preventing weight gain. Replacing red meat with eggs and cheese or other protein-rich foods, avoiding sugars, starches and refined grains will help out a lot.
All you have to do is take your time and fill your plate with vegetables, lean proteins and other low-GI foods and you`ll be set in maintaining your wanted weight in years to come.