One of the diet pitfalls is that it decreases its metabolism, making it difficult to burn calories. But concentrating on foods that minimally affect blood sugar can be fundamental to keep your metabolism accelerated.
A new study shows that dieters who decreased calories, while concentrating on healthy fats and carbohydrates had higher metabolisms after 10 weeks of diet. They also reported less hunger than dieters taking on the same number of calories that ate only foods with low fat content.The two groups have lost similar amounts of weight. But the discoveries offer early evidence that eating a calling low glycemic diet can overcome the natural tendency of the slow body of metabolism when the calories are restricted. A low glycemic diet emphasizes healthy fats and carbohydrates.
The discoveries are reported in the November 24 issue of the Journal of the American Medical Association."Almost anyone can lose short-term weight - very few keep it in the long run," says researcher David S. Ludwig, MD, PhD, says. "This gave rise to the notion that the body has a" adjustment point "and that when you diet internal mechanisms work to restore your weight to that adjustment point. A low glycemic charge diet can work better with these internal biological responses to Create a higher probability of long-term weight loss. "
Garcinia Cambogia In Weight Loss - Healthy Carbs, Fats for Weight Loss
The low glycemic diet is now widely recommended for people who are at high risk for the development of type diabetes 2. Various very popular commercial weight loss plans, including the South Beach Diet and Sugar Busters, are based on it .
Instead of prohibiting whole food groups, the diet restricts carbohydrates that are quickly digested and increase blood sugar and insulin levels. Carbohydrates such as refined sugar, white bread, white rice, potatoes, fruit juices and many commercial breakfast cereals are restricted to diet. These carbohydrates are more likely to let you feel hungry right after eating.
Every grains, fruits, vegetables, nuts and vegetables are encouraged on a low glycemic diet. These foods usually let you feel over.
The newly published study involved 46 overweight or obese adults that reduce calories while taking a low-fat or low glycemic index diet. Both diets provided approximately 1,500 calories per day and were designed to produce a 10% weight loss within six to 10 weeks.A typical breakfast for low fat dieters can include instant oats with skim milk and raisins. Steel cut oats with blueberries and 2% of milk would be replaced by low glycemic dieters.
Thirty-nine of the dieters lost 10% of their body weight during the study. The rest metabolism of low glycemic charge dieters decreased half of the diet rate with low fat. The low glycemic group burned about 80 calories more per day than their low-fat counterparts.
Low-glycemic dieters also reported having less hunger. They also had further improvements in risk factors associated with diabetes and heart disease, including blood pressure, triglyceride levels and chronic inflammation.
Ludwig tells WebMD that findings show that a healthy and balanced eating plan offers advantages over fashion diets for weight loss.
"For many years, we had the low-fat paradigm. This made sense that if you did not want fat in your body, you should not put fat on your body. But the problem was that it did not seem to work very well and even I had some adverse collateral effects, "he says. "In recent years, the pendulum opened a lot in the other direction with the assumption that all carbohydrates are bad."
Ludwig says that while the limiting carbohydrate diets were proven to promote short-term weight loss, two recent studies show that these dieters tend to recover the weight they lose.
"The low-fat and low-carbohydrate approaches are probably very restrictive," he says. "The low glycemic charge approach is the perfect commitment. A diet based on glycemic load can work with the body's own mechanism to allow people to eat a broader range of food and fill earlier."
Nutritionist Karmeen Kulkarni, Rd, MS, says the low-glycemic charge diet represents a healthy approach to eating. But she adds that Ludwig's study was too small and too short to confirm that it is better than other weight loss approaches. Kulkarni is president elected health care and education for American diabetes association.
"These participants were closely followed and all their foods were heavy and measured, so it is not surprising that they lose weight," she says. "Certainly, these findings need to be confirmed in larger and longest studies that do not control so closely the food intake."
Ludwig's research team is currently recruiting patients for such a study, and hopes to follow the participants for a year and a half. Boston residents between the ages of 18 and 35 can learn more about participating in the study, calling (617) 355-2500.
