Carb low glycemic diet
Low-glycemic index: similar to the Mediterranean diet, with 40% of total calories from carbs, 40% from fat and 20% from protein. Study shows which is best to keep weight off. It helped stabilize blood sugar and metabolism, and also had a beneficial impact on inflammation, stress hormones, and other heart-health markers. 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. 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. Published in the Journal of the American Medical Association 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. Low-fat: about 20% of total calories from fat, 60% from carbohydrates and 20% from protein. The low-glycemic diet emerged as the top-performing plan, giving people a significant metabolic boost without causing undesirable side effects. People following a Mediterranean-style diet may have the best chance of keeping weight off — and doing it without causing negative side effects — according to a study published in the Journal of the American Medical Association. The study included 21 overweight and obese adults, aged 18 to 40, who first followed a three-month diet plan (containing 45% of total calories from carbohydrates, 30% from fat and 25% from protein) and lost 10% to 15% of their body weight. These factors may raise the risk of developing heart disease and diabetes.
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Low-carb: modeled after the Atkins diet, with 10% of total calories from carbs, 30% from protein and 60% from fat. A month later, participants were randomly rotated through the three test diets, each for one month at a time. The diet focuses on whole-grain foods and fruits and vegetables, and reduces intake of fatty meats, oils, nuts and other high-fat products. Calorie: Study Evaluates Three Diets for Staying Slim. Related Low-Fat Diet After Weight Loss May Raise Risk of Gain Bloomberg News Right diet, Mot Just reduced Calories, Could Help Maintain Weight Loss, Study Finds The Boston Globe Low-Carb Diet Burns the Most Calories in Small Study USA Today. Participants burned approximately 125 more calories per day while following the low-glycemic plan compared to when eating a low-fat diet. The diet minimizes intake of carbohydrates, including bread, rice, pasta, potatoes, baked goods and starchy vegetables, while upping consumption of beef, fish, chicken, eggs, cheese and some fruits and veggies. Knowing that dieters often struggle to maintain their slimmer bodies, the researchers sought to study the impact of the diets on energy expenditure — that is, which diet helps people burn the most calories a day and would, therefore, help keep them from regaining the weight. A low-glycemic diet focuses on choosing the right types of carbohydrates that keep us feeling fuller for longer. 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). The diet emphasizes whole grains like oatmeal and brown rice, low-fat meats like fish, fruits and vegetables, beans and healthy fats from olive oil and nuts. 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.
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