With more than two-thirds of adults in the United States battling overweight or obesity, according to the Weight-Control Information Network, many diets and theories on weight loss exist. The only surefire way to lose weight is to reduce the number of calories you eat and increase the number of calories you burn through physical activity. Switching from refined carbohydrates, such as white flours, to whole grains and other low-glycemic index carbohydrates can boost weight loss and help you maintain your new, lower body mass index.
Why Low-Glycemic Index Matters
When you eat refined carbohydrates, such as sugars and white bread, your blood sugar levels rise quickly, then fall just as quickly. This causes you to feel the effects of low blood sugar, which include shakiness and hunger, prompting you to eat more. If you eat more refined carbohydrates, the cycle repeats itself, and your caloric intake increases. Switching to whole grains, fruits, vegetables and other low-glycemic index carbohydrates allows your blood sugar level to remain at a more consistent level. This helps you to feel fuller longer, allowing you to avoid filling up on unnecessary calories in order to alleviate hunger pangs.
Research
According to a study performed by Danish researcher Dr. Thomas Meinert Larsen, obese adults following a diet focusing on foods with low-glycemic indexes and high protein levels not only lost more weight than those eating foods with higher glycemic indexes and lower protein levels, but they were able to maintain their weight loss more effectively. The combination of eating fewer refined carbohydrates as well as more protein seemed to be quite conducive to weight loss.
Practical Recommendations
Try to avoid refined carbohydrates whenever you can. Switch from white breads to whole-grain breads, and from sugary refined snacks to more fibrous carbohydrates, such as fruits and vegetables. Try different whole foods than what you are used to for more variety. Some examples may include eating muesli, quinoa and whole-grain pasta in place of refined cereals, white rice and white pasta. Also, avoid eating only carbs at a particular meal or snack time. Add a source of lean protein such as low-fat cheese, poultry or legumes to each meal.
Considerations
Restricting yourself and completely avoiding certain foods may backfire and cause you to feel deprived and abandon your diet. Consider allowing yourself a treat of refined carbohydrates on special occasions and in small amounts. Remember that your overall caloric intake is more important than the specific foods that you eat; overeating even healthy whole grains will result in weight gain and not weight loss. Do not begin any diet plan without checking with your physician first.
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