By Joy Bauer, TODAY nutrition expert
Cutting-edge research from Boston Childrens Hospital suggests that the type of diet you eat may affect your metabolism[1], a finding that has important implications for weight maintenance. Published in the Journal of the American Medical Association[2] this week, the study looked at three popular diets (low-carb, low-glycemic, and low-fat) to see which combination of fat, carbs, and protein was the best for people trying to maintain a previous weight loss.
Kent Gilbert / AP file
Low-glycemic carbs like beans, lentils, and non-starchy vegetables take a long time for the body to absorb and appear to be more effective at satisfying hunger.
Because decreases in metabolism can contribute to weight regain, the researchers aimed to see which eating plan worked best with the bodys internal mechanisms to rev up dieters calorie burn and help them keep the weight off.
The low-glycemic diet emerged as the top-performing plan, giving people a significant metabolic boost without causing undesirable side effects. Participants burned approximately 125 more calories per day while following the low-glycemic plan compared to when eating a low-fat diet. While the low-carb diet had an even better effect on metabolism than the low-glycemic plan, the low-carb diet also produced the highest levels of cortisol (a stress hormone) and CRP (a marker of inflammation). These factors may raise the risk of developing heart disease and diabetes.
The low-glycemic diet offered a happy medium. It helped stabilize blood sugar and metabolism, and also had a beneficial impact on inflammation, stress hormones, and other heart-health markers.
Live Poll
Which type of diet do you think works best for you?
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186757
Low-fat
7%
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186758
Low-carb
33%
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186759
Low-glycemic
61%
VoteTotal Votes: 2437
A low-glycemic diet focuses on choosing the right types of carbohydrates that keep us feeling fuller for longer. High-glycemic carbs like white bread, white rice, potatoes and sugary baked goods are digested quickly and cause a dramatic spike in blood sugar, leaving the body hungry and less satisfied. On the other hand, lower-glycemic carbs like beans, lentils, and non-starchy vegetables take a long time for the body to absorb and appear to be more effective at satisfying hunger, leading you to eat less and potentially lose weight. A low-glycemic diet includes moderate amounts of fiber-rich beans, lentils, non-starchy vegetables, fruit and whole grains, as well as lean proteins (fish, skinless poultry, whole soy) and healthy fats (nuts, seeds, avocado, vegetables oils).
A typical breakfast for the participants adhering to the low-glycemic index diet consisted of a scrambled egg, whole grain cereal, 1% milk, grapefruit sections, and sunflower seeds. A sample lunch includes a mixed salad with olive oil vinaigrette, chili with beans, orange slices and yogurt, while dinner might feature fish, green beans, a mixed salad and a small portion of pasta with olive oil. Snacks included fresh fruit and string cheese.
A low-glycemic diet is a smart, healthy, manageable way to lose weight and keep it off for the long-term. If youre looking to give this plan a try, be sure to take advantage of this handy low-glycemic shopping list[3] created by researchers at Boston Childrens Hospital.
For more smart weight loss info, follow Joy on Facebook[4] and Twitter[5], and visit her website at Joybauer.com[6].
More diet and nutrition stories from TODAY Health:
Read a month’s worth of Joy’s weight-loss tips[7]
Popcorn as healthy as veggies? Depends how you pop it[8]
Video: Joy’s tips for feeling fuller at lunch time[9]
TODAY nutritionist Joy Bauer’s new book, “The Joy Fit Club,” features some of the most inspiring success stories from club members who each lost more than 100 pounds. She shares some of these diet superstars’ best diet advice.
References
- ^ the type of diet you eat may affect your metabolism (todayhealth.today.msnbc.msn.com)
- ^ Journal of the American Medical Association (jama.jamanetwork.com)
- ^ low-glycemic shopping list (childrenshospital.org)
- ^ Facebook (www.facebook.com)
- ^ Twitter (twitter.com)
- ^ Joybauer.com (www.joybauer.com)
- ^ Read a month’s worth of Joy’s weight-loss tips (todayhealth.today.msnbc.msn.com)
- ^ Popcorn as healthy as veggies? Depends how you pop it (todayhealth.today.msnbc.msn.com)
- ^ Video: Joy’s tips for feeling fuller at lunch time (www.msnbc.msn.com)
Resources:
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View CommentI’m 15 and last summer I tried to lose weight. Well I did but I gained it back because after school when I get home I eat chips. XD So anyway. What I did was, I avoided bread and rice and other foods like that ’cause I hear they can cause fat even if they’re healthy. And then try doing other kinds of exercise. I did 40 mins. of exercise 4x a week including using the jump rope, using my aunt’s elliptical trainer, dancing, doing sit ups & stuff. So like in 40 minutes I get to do a whole lot of different kinds of exercise. And drink lots of water. Like if you’re hungry, but it isn’t exactly time for breakfast lunch or dinner yet, just drink a whole lot of water. Your belly might get big from drinking that much, but once you pee, it all comes out. You don’t gain fat from water, I think.
So that was what I did. I didn’t really measure my weight tho, because what I was aiming for was a smaller waistline, and I was able to do so. I think I lost like 4-5 inches in like a month & a half. I was happy with that. Too bad I have to do it all over again because I gained it back when school started again. XD Also keep a tally of your weight for every two weeks. And you can see if it works or not.
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View CommentDrink plenty of water every day
View CommentAt the table vary your choices
Always make a healthy breakfast and avoid skipping meals
Consume at least 2 servings of fruits and 2 servings of vegetables every day
In a balanced diet of cereals (bread, pasta, rice etc..) Should be consumed daily
Eat fish at least 2 times a week (fresh or frozen)
Remember that legumes provide protein and fiber of good quality
Limit your intake of fats, especially those of animal origin, preferring the extra virgin olive oil
Do not exceed the amount of salt
Limit your intake of sweets and drinks to heat during the day
Above Avoid diets DIY and always ask your doctor to …..; /