Weight loss trends have always highlighted that Low-Carb diets or Low-Fat diets are the key to losing weight or at least controlling weight. However, a study done by the New Balance Foundation Obesity Prevention Center has proven otherwise. Their research has found that Low-GI diets were more effective in helping reduce and maintain body weight.
Participants who underwent either the Low-Carb diet or Low-Fat diet, despite still being able to lose weight, suffered from adverse side effects: with an increase of harmful cardiovascular effects in the former and slowed down metabolism in the latter.
On the other hand, those undergoing the Low-GI diet managed to successfully lower their body weight without any harmful side effects. This is because Low-GI diets focus on consuming a balance variety of foods with high-quality nutrients; helping keep your metabolic rates up while making you feel full longer.
For weight loss and heart disease prevention, avoid diets that severely restrict any major nutrient, instead focus on reducing consumption of highly processed carbohydrates. Foods with a high GI include but are not restricted to white bread, white rice, instant noodles, biscuits, pastries, cornflakes and concentrated sugars.
In short, balance is always the key. One should reach for fibre-rich, natural (complex) carbohydrates and healthy fats. These include unprocessed or minimally processed grain products, raw unsalted nuts, seeds, beans/legumes, most fruits and vegetables and lean meats. If you do consume a high-glycemic item, pair it with a low-glycemic food, such as leafy green vegetables or grilled fish. Watch your portion sizes and avoid overeating.
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1. Moon, M.A. (2012). Three Weight-Loss Diets Yield Three Metabolic Effects. Retrieved from: https://www.mdedge.com/ecardiologynews/article/55092/depression/three-weight-loss-diets-yield-three-metabolic-effects