Diet study: A lot of protein and little starch



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Diet: Little fat and starch, but more protein

An extensive study on different diets has found out which weight loss program is the most effective: lots of protein, low-starchy foods and low fat. The group with the highest protein content lost the most body fat.

Almost half of Germans are overweight. Numerous diets promise quick weight loss. But most move from one "yo-yo effect" to the next. For a so-called Diogenes study, researchers led by Thomas Meinert Larsen and Arne Astrup from the University of Copenhagen accompanied 772 families with 938 adults and 827 children from different European countries. At the beginning of the study, the study participants were prescribed a diet of a total of eight weeks. Each participant should consume a maximum of 800 calories a day. On average, the test subjects were able to lose around eleven kilos of body mass.

Different diets were tried after the diet. From this point on the actual diet study only started. The Danish scientists wanted to find out which diet was most successful after the first period of losing weight. The research group prescribed the study participants five different fat-reduced diet forms. All subjects should follow these diets for a total of six months.

Here too, almost all participants in all groups were able to lose body weight. On average, everyone lost half a kilogram within the period. The researchers evaluated all the results and came to the conclusion that the diet with a high protein content (at least 25 percent protein as an energy supply) and low carbohydrates was best suited to prevent a typical "yo-yo effect". On the other hand, those who only consumed 13 percent protein a day and who ate more carbohydrates by comparison showed the worst results. The difference was particularly noticeable when you lost body weight. The difference between the two groups was around two kilograms on average.

This showed that a high-protein diet variant helps either to maintain the lost weight or to lose more weight. Starchy products such as white flour or potatoes should be avoided. Instead, according to the study results, those affected should prefer to eat lean meat such as chicken and fish, low-fat dairy products such as yoghurts or reduced-fat cheese, as well as legumes, vegetables and fruit. White bread and white rice should be eaten as little as possible.

However, the results are diametrical to the EU health recommendations. Here it is still recommended that in order to avoid being overweight you should primarily eat a lot of carbohydrates such as bread and rice and potatoes and avoid high protein foods. In the course of this, researchers Thomas Meinert Larsen and Arne Astrup are calling for the EU guidelines to be revised and the study results to be taken into account.

If you want to reduce your body weight, you should seek nutritional advice. Here you can learn new eating habits and put together a diet plan. In most cases, it is enough to simply put more on fresh ingredients and consume less convenience foods. Because in those there are numerous flavors that will make you feel hungry again after a short time. (sb, Nov 27, 2010)

Also read:
Study shows: A lot of protein helps you lose weight
Slimming products often have no effect
Diet in naturopathy
Cancer risk: Too much acrylamide in food

Photo credit: Rainer Sturm / pixelio.de

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