Learn how to Avoid gaining weight after a diet
The hardest thing is not falling, it is the landing … For plans is pretty much the same thing: the hardest thing is not so much to lose the pounds that do not them back. Zoom on the regime Diogenes, who advocates a diet rich in protein and low glycemic index foods not to resume the lost pounds.
A regular women’s magazines, including the approach of summer, the plan is far from being on a diet. Between prevention of risks related to overweight and obesity and obsession with thinness , the reasons to put are many and varied. But there are risks: recently singled out by the National Agency for Food Safety, Environment and Labour (handles) regimes stars ( Dukan , Atkins and others) induce numerous potentially serious deficiencies health. Worse, according to a recent U.S. study , high protein diets based on animal protein, increase the risk of mortality. But more importantly, according to the same report Handles, 8 out of 10 people who have dieted resume the lost pounds in one year!
In short, difficult to know where to turn … However, according to a study published in the New England Journal of Medicine 1 it would be possible not to regain weight after dieting, if you follow the proper diet …
A hypocaloric diet for 8 weeks
The study was named Diogenes, for “Diet, Obesity and Genes” 2. As part of this large European project (financed by public funds), this study conducted over 6 months was to find such a regime capable of preventing the obesity .
The method is relatively simple: initially, it was to follow a low calorie diet for overweight ( BMI mean 34), then let them try different types of diets to study their impact on weight maintenance achieved.
Thus, 938 people from eight countries (Bulgaria, Czech Republic, Denmark, Germany, Greece, Spain, the Netherlands and the United Kingdom) for 8 weeks followed by a regime whose contributions daily calorie turned around 800 kcal (up to 1000 kcal). Reminder: Normally, an intake of 2000 kcal is recommended, although this contribution can vary greatly depending on gender, age, weight and physical activity (a sedentary woman of 38 years will different needs than a man sporting 20 years …).
Specifically, it was low calorie diet is among other meal replacements and a daily serving of 400 g of fruits and vegetables . Please note that meal replacements were used according to the European Directive 96/8/EC Directive 3.
For Dr. Jean-Michel Lecerf, head of nutrition at the Institut Pasteur de Lille, “these substitutes can provide specific help for weight loss., But socially as much as a taste point of view, it can be boring and difficult to maintain over the long term. ” This is not the opinion of Martine, a young woman with a BMI of regime 26: “For my part, these products are very convenient, especially for lunch when I do not have to worry about what to prepare. In terms of taste, much progress has been made in recent years and then in the end, it saves a lot of time “.
Still, in the end, the 938 participants, 773 came after 8 weeks of diet, with an average weight loss of 11 kg, each of them having lost an average of 8% of their weight base!
Six months of stabilization tests
Once effective weight loss, participants were divided into 5 groups: control group and other groups which varied glycemic index, carbohydrate intake and protein intake. These plans should be followed for 26 weeks, that is to say 6 months.
Of course, the participants were not abandoned, they were supported by a dietician (every week during the first 6 weeks and then once per month thereafter). Note that one of the novelties of this study is that it also involved families. Indeed, researchers have assumed that if the whole family had the same diet, observance of participants would be better. In addition to this, recipes and tips on how to cook were distilled participating families … “Indeed, the question of adherence to diet is essential to promote the non recovery of lost weight,” says Dr. Lecerf. Because most often it is not so much the weight loss that the recovery is not difficult. And it also depends very much on the history of the person (regardless overweight, how long, etc..) … ”
With 773 participants at the beginning, they were no more than 548 to be diligently followed the rules assigned to them. After analyzing the data, it was found that diets low glycemic index and / or a high protein intake avoided gaining weight (a little less than 1 kg on average 6 months). For Professor Arne Astrup of the University of Copenhagen and study coordinator Diogenes “This confirms that the choice of regime after a period of weight loss plays an important role in weight maintenance. Importantly, it confirms interest of a large protein intake during and after a diet because they prevent muscle wasting and promote feelings of satiety. ”
Diets high in protein, hazardous to health?
The problem is that the plan called hyperprotein not good news at the moment and consumers arise legitimately, many issues related to these plans. Become or remain thin, yes, but not at any price.
Moreover, the handles pointing the finger protein diets emphasizing the risk of deficiency and the risk of yo-yo effect (rapid recovery of lost weight). Another study, American this time, stressed it, the danger of animal protein in the context of such schemes advocating greater use of vegetable proteins.
However, be careful not to put all the plans in the same basket! Because, as pointed out by Dr Lecerf, “in general, all low calorie diets are actually high protein. During a normal diet, the proportion of protein in the daily energy intake is between 12 and 15% during a low-calorie diet, this share rises to 20-25%. The problem regimes implicated in our report is that they were falsely low calorie “4.
As part of a diet or a maintenance diet, the key is to provide enough protein for the satiating effect but also include a number of low glycemic index foods, such as fruits , pulses, oilseeds …
“But in everyday life, it is immediately more difficult to do without bread, potatoes … everything that makes up our food classic” shade the head of service.
“The main interest of the study is to show that with a diet low glycemic index and carbohydrate intake sufficient, it is possible to prevent weight regain. Generally, it is necessary to promote protein , making sure to vary between animal and vegetable proteins “concludes Dr. Lecerf.Google