Protein + Fibre = Sustainable Weight Loss

via teamrich

Whilst the formula is never that simple, research published last week suggests that moderate changes to protein intake when combined with a moderate reduction in the glycemic index (GI) led to an improvement in maintaining weight loss.

via webmd

Diet Obesity and Genes Project (DIOGENES) results have been published in The New England Journal of Medicine and in an accompanying editorial, the authors discuss the low success rates of maintaining weight loss. These new results support not only a low calorie diet for losing weight, but focusing on low GI foods and boosting fibre to assist in maintaining losses.

Psyllium Husk via naturally green

The Glycemic Index was established by University of Sydney researchers who measured the effects of foods on blood sugars. In eating lower GI foods, digestion and absorption is slowed, resulting in slower increases in blood sugar and insulin.

From this, a traffic light system has been developed to indicate the GI for tested foods. You can check the GI of most foods at the Glycemic Index database.

When following a low GI diet, weight loss and maintenance will become less difficult  as appetite is regulated.  Also the effects of insulin on the body will be reduced, lowering the risks of obesity, cardiovascular disease and type 2 diabetes.

Foods that are medium GI should be taken sparingly, and those of high GI should be avoided. Vegetarians will need to pay particular attention to their protein intake. Remember to keep your overall calorie intake low and to use regular moderate exercise to also assist in weight loss. Contact me if you have any questions or would like assistance with your goals.

How much extra weight are you carrying and what are you doing to shift the surplus?