Ending the yo-yo dieting effect

nsueflorence

http://www.montrealgazette.com/health/Ending+dieting+effect/3975398/story.html


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MONTREAL — As if losing weight isn’t hard enough, keeping it off seems to be an even bigger challenge. In fact, very few of us can muster the discipline required to stick with the diets that allowed us to drop a pant size or two. Making matters worse is that the body’s metabolism slows and hunger increases in response to our attempts to lose significant amounts of weight. But can some food choices help prevent that post-diet relapse? This week’s HealthWatch looks at how protein intake and something called the glycemic index can play a role in keeping weight off.

Tell me about the glycemic index.

Different types of carbohydrates affect our bodies differently. The glycemic index, or GI, measures this difference according to a ranking system, using a scale from 0 to 100. This scale describes the degree to which a given carbohydrate causes blood sugar levels to increase after eating. Foods that do so quickly are assigned a value of 70 or above, and those that break down more slowly and release glucose gradually typically have a value below 55. The glycemic index of white bread is 70; whereas that of chicken is about 45.

High GI carbohydrates tend to be more rapidly digested and absorbed than their low GI counterparts and cause greater fluctuations in blood sugar levels. On the other hand, carbohydrates with a low GI produce gradual rises in blood sugar and insulin levels, with only small fluctuations. This is important because steadier, more even blood sugar levels are believed to result in more sustainable weight loss by helping to control your appetite: they make you feel fuller longer, in addition to quelling cravings. Research has also suggested that they reduce the risk of heart disease and diabetes (Type 1 and Type 2).

What is the high protein, low glycemic index diet?

Amid a plethora of popular diets with varying degrees of effectiveness, the low-fat, high-protein diet, rich in foods with a low glycemic index is gaining attention because of its potential short- and long-term health benefits. Knowing which foods have a low or high glycemic index can be deceptive. Some otherwise healthy foods and beverages, such as bananas and orange juice, in fact, have a high glycemic index. Others with a high GI include highly processed and refined foods such as white bread and other products containing high amounts of sugar.

The study

Larsen TM, Dalskov S-M, van Baak M, et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med 2010;363:2102-13.

How was this study conducted?

Researchers in Copenhagen wanted to know how diet affects the body’s ability to maintain weight loss after an initial intensive effort to drop some pounds. Specifically, they were interested in how the glycemic index and the level of protein intake worked to prevent the weight from piling back on and which of several approaches would be best followed by dieters.

They recruited 773 individuals who had managed to lose at least eight per cent of their body weight or an average of 11 pounds over an eight-week period on an 800-calorie-a-day diet. They then randomly assigned this very dedicated group of dieters to one of five possible dietary regimens to determine which would be most effective at keeping the weight off and lead to the fewest number of dropouts. The diets consisted of every possible combination of low and high glycemic-index foods combined with low or high protein intake. The diets the four experimental groups were assigned to were: low GI and low protein; low GI and high protein; high GI and low protein; and finally, high GI and high protein. A fifth group served as a control arm and was not provided a specific diet.

What were the results?

The findings were actually fairly impressive. The high- protein, low-glycemic-index dieters showed the least weight gain as well as the lowest dropout rate at 22 per cent over the six-month study period; as much as two kilograms less weight gain than the other combination diets. In fact, among those who complied with the program, the low-GI, high-protein group was the only one that showed no weight gain at all. Of note, the increases in protein intake required by the high-protein group were actually quite modest and did not represent more than 25 per cent of total calorie intake.

Are there any concerns about the study?

The main one relates to how short the followup period was. Patients may not see the benefits of this dietary strategy beyond the six- month mark reported here.

What’s the bottom line?

Planning to lose weight in 2011? If so, give serious consideration to modifying your diet once you reach your target. Specifically, you may want to consider low-GI foods as well as supplementing your meals with a low-fat source of protein.

What are some examples of low-glycemic-index, high-protein foods?

Foods with a low glycemic index are brown rice, whole-grain breads and pasta, whole oats, most fruits (raspberries, apples, pears and oranges), beans, legumes, yogurt and cheese.

On the unhealthy, high-glycemic-index scale, you’ll find sugary desserts such as doughnuts and cake, refined cereals, foods containing white, processed carbohydrates – white rice, for example – and fruits such as bananas, grapes and pineapple. A dinner consisting of turkey with vegetables and whole-grain pasta would be a good place to start on the road toward a low-glycemic-index, high-protein diet.

For a list of high- and low- glycemic-index foods, visit the-gi-diet.org/glycemicindexchart.




Read more: http://www.montrealgazette.com/health/Ending+dieting+effect/3975398/story.html#ixzz1AHD8bWlZ

championnfl

Well written!!!!! Thank You! For those interested "Google" Glycemic foods,will give you a list [ foods] to put on your frig!

nsueflorence

My mom and I have been talking a lot about the glycemic index and making sure we are eating food with a low glycemic number. I wanted to share this article that I found with everyone.