Low glycemic index diets are better then high protein diets
Below is a MRR and PLR article in category Health Fitness -> subcategory Weight Loss.
Low Glycemic Index Diets: Superior to High Protein Diets for Fat Loss
Summary
Research indicates that low glycemic index (GI) diets are more effective for fat loss than high protein diets.Article Body
A groundbreaking study by Dr. Jennie Brand-Miller and her team at the University of Sydney explored the impact of different diets on fat loss and cardiovascular health. The trial involved 129 overweight participants aged 18 to 40, who were randomly assigned one of four diets over 12 weeks. Each diet maintained reduced fat intake (30% of total energy) and controlled daily calories at 1400 kcal for women and 1900 kcal for men.This was the first clinical trial to compare the effects of glycemic index and high-protein diets. The diets varied in carbohydrates, proteins, and glycemic load:
- Diet 1: 55% carbohydrates, 15% protein, high glycemic load (127 g)
- Diet 2: Similar to Diet 1, but with a lower glycemic load (75 g)
- Diet 3: 25% protein (from lean red meat), 45% carbohydrates, high glycemic load (87 g)
- Diet 4: Similar to Diet 3, but with a low glycemic load (54 g)
Findings showed all diets led to similar weight reduction (4.2% to 6.2% of body weight), fat mass decrease, and waist circumference reduction. Notably, lowering the glycemic load in high-carbohydrate diets doubled the fat loss. Additionally, total and LDL cholesterol levels rose with Diet 3 but fell with Diet 2.
These results highlight the importance of glycemic load, not just total caloric intake, in weight loss. Foods like pasta, wholegrain barley, oats, and rye, which have low digestion rates and low GI values, are beneficial. By simply swapping high-GI grains and starchy vegetables for low-GI options and reducing soft drink consumption, significant benefits can be achieved without drastic dietary changes.
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