According to the researchers, the best diet to lose weight and to maintain optimal body weight is a diet plan:
- rich in protein
- to Glycemic Index (GI) low
- which includes lean meats, fish, eggs, beans, nuts, dairy products low fat, whole grains, fruits and vegetables,
- which consume less foods containing refined carbohydrates (white rice, white bread, etc..).
The researchers then separated these 773 obese people into 5 groups, each following a different diet low in fat (4 other groups) in order to lose weight and maintain their weight:
Group 1: low-protein diet (13% of calories) and high in glycemic index (GI),
Group 2: diet low in protein and low in GI
Group 3: rich in protein (25% of calories) and low GI diet
Group 4: rich in protein and high in GI diet
Group 5: control group, which received no special instruction.
The researchers, led by Professor Arne Astrup of the University of Copenhagen (Denmark), found that after the period of initial weight loss of two months, participants lost an average of 11 pounds. They also observed that only those in the group who followed the diet rich in protein and low glycemic index had managed not to gain weight during the six months that followed the end of two months of diet.
On average those other 4 groups regained 0.5 kg weight. The group that followed the regime whose performance was worse (a diet low in protein and high Glycemic Index) took up almost 2 pounds of weight.
The head of the study, Professor Arne Astrup, said that these findings may surprise many nutrition experts. Himself had never believed in the supposed benefits of the Glycemic Index. Before beginning this study, it was expected that the glycemic index does not affect weight loss, so the results of the study have greatly surprised.
Explaining why the best weight loss diet is rich in protein and low glycemic index diet, Professor Arne Astrup said that the glycemic index is also important for protein to maintain weight loss. He said that this particular type of diet works very well to help lose weight and not gain weight through satiety felt by the person following this type of diet.
The glycemic index refers to carbohydrates. This is in fact the extent of the rate at which carbohydrates are converted into glucose. A low glycemic index means that the digestion is slower. This means in turn greater satisfaction after eating. A diet low glycemic index diet allows followers to continue eating to satiety. The following a GI diet people are not required to count calories without gaining weight.
The study shows that high protein diets such as the Dukan diet or the Atkins diet, support weight loss. The reason is that protein release more satiety hormones, delay gastric emptying at the same time as they increase the production of insulin (hormone that lowers blood glucose levels in the blood). "You just stop eating after consuming fewer calories than of other plans, "says Professor Arne Astrup. He did not forget to emphasize the importance of the consumption of low GI carbohydrates in addition to protein.
The study also says that eating low glycemic index carbohydrates decreases hunger since these carbohydrates are digested slowly. Whole grains, cooked al dente pasta, basmati rice are examples of foods that require more time for the body to be digested. This allows the glucose in the blood to increase and decrease more slowly (not abruptly).
The low GI foods tend to suppress appetite for longer, unlike high GI foods such as mashed potatoes or sugary cereals (which cause rapid increases and falling sugar levels in the blood.
Though the study involved obese adults with a BMI through 34, Professor Arne Astrup said that the principles of the best weight loss diet is absolutely apply equally to people who have a healthy weight or which are slightly overweight.
Professor Astrup insists that the best diet formula diet he found was nowhere near that of the Atkins diet (a diet rich in protein and fat, low in carbohydrates ultra popular in North America in the early 2000s). While the Atkins diet derives 50% of daily calories from protein, best diet for weight loss found by the team of Professor Astrup only get that 23%.
And while the (very low carbohydrate) diet Atkins request to take less 10% of calories from carbohydrates, the best diet to lose weight according to the Danish study draws 45%.
What is a menu type best weight loss diet, rich in protein and low in glycemic index? According to the study authors, this type menu would be:
- Breakfast: yogurt not flavored low fat and high protein, with muesli, crunchy wholemeal bread, low fat cheese, an orange,
- Snack: vegetables, low-fat cheese,
- Lunch: Wholemeal rye with lean meat (no skin or fat) or cold slices of lean chicken, mackerel in tomato sauce, vegetables,
- Taste: Wholemeal rye, liverwurst low fat cucumber
- Dinner: Turkey sauteed with vegetables and wholemeal pasta salad with feta cheese lawyers and peas.
If you were wondering "But what is the best diet to lose weight?", You've found the answer here. The experts also agree that this Danish study approaches are more effective than conventional approaches to weight stabilization.
Actually, this Danish study provides strong evidence of the importance of the concept of foods with low index glycemic. It is not difficult to replace high GI foods with low GI foods. Start by eating less refined carbohydrates, and carbohydrates do not the only thing consumed meals. Read also: sweet Food: 10 foods sweeter.
And for you, what is the best diet to lose weight and stabilize? Read comments or add your opinion below on this page. If you liked this article, thank you for recommending it on Facebook, to tweet, to give it a +1 on Google Plus vote.