Published on December 30th, 2012 | by No Artificial
Foods to Avoid To Lose Weight
Particular dietary and lifestyle behaviors are independently associated with long-term weight gain, according to a new Harvard study.
The researchers have monitored how much weight specific foods led people to gain over each four-year period.
The study, conducted over 20 years, has found that among more than 100,000 men and women
the average weight gain over each period was 3.35 pounds, which corresponds to 17 pounds over 20 years.
The worst offenders were potato chips, which caused a weight gain of 1.69 pounds, followed by potatoes in general at 1.28 pounds, although french fries were worse than boiled or mashed potatoes.
This could be because starches and refined carbohydrates create bursts in blood glucose and insulin, increasing hunger and thus upping the total amount of food people eat at their next meal.
The study’s results also revealed that sugar-sweetened beverages were accounted for a one pound weight gain, while alcohol caused people to gain an average of 0.41 pounds over four years.
Furthermore, unprocessed meats were accounted for a 0.95-pound uptick in weight, while processed meats were right behind at 0.93 pounds
“For diet, conventional wisdom often recommends ‘everything in moderation,’ with a focus only on total calories consumed,” said Dr. Mozaffarian, an associate professor of medicine and epidemiology at Harvard Medical School and Brigham and Women’s Hospital and the study’s lead author.
“Our results demonstrate that the quality of the diet — the types of food and beverages that one consumes — is strongly linked to weight gain.”
The study’s authors suggested that people who added a daily serving of vegetables lost an average of 0.22 pounds over four years. On top of that, the individuals who added whole grains lost 0.37 pounds, and those who ate fruits shed almost half a pound. Nuts and yogurt also resulted in weight loss.
The study also demonstrated that changes in physical activity and sleep were related to long-term changes in weight. Those who exercised more tended to gain less, while those who slept less than six hours and more than eight hours tended to gain more.
“Be active,” Mozzafarian stated, “turn off the TV, and get enough sleep.”
New England Journal of Medicine