Suffering from weight management anxiety?
Obsessing about calorie counting? Research points to a new approach.
A study from the Stanford Prevention Research Center found that people cutting back on added sugar, refined grains and highly processed foods, while simply concentrating on eating plenty of vegetables and whole foods – without worrying about counting calories or limiting portion sizes – lost significant amounts of weight over the course of a year. It also didn’t seem to matter whether the diets were low-fat or mostly low in carbohydrates, while their genetics or their insulin-response to carbohydrates did not appear to be an influence either.
It’s all about what you eat. Diet quality, not quantity, was the key. Researchers were also interested in comparing how overweight people would fare on low-carb and low-fat diets. So, while soft drinks, fruit juice, muffins, white rice and white bread are technically low in fat, the low-fat group was told to avoid these things and eat foods like brown rice, barley, steel-cut oats, lentils, lean meats, low-fat dairy products, quinoa, fresh fruit and legumes. The low-carb group was trained to choose nutritious foods like olive oil, salmon, avocados, hard cheeses, vegetables, nut butters, nuts and seeds, and grass-fed and pasture-raised animal foods.
However, the focus for everyone was to eat whole or “real” foods, as much as they needed to avoid feeling hungry. The result? On average, members of the low-carb group lost just shy of 6k, those in the low-fat group just over 5.25K, with reductions in waist measurements, body fat, blood sugar and blood pressure levels.
The bottom line: what we eat, the quality of our diet, is important for both weight management and long-term well-being. Eating more vegetables, more fruit, more whole foods, less added sugar and less refined grains.
Make eating real food Just Routine