Macro partitioning
Ad libitum diets with moderately high protein content (25% energy) and low glycemic index (LGI) significantly reduce weight regain and improve maintenance compared to low-protein/high-glycemic index (HP/HGI) diets in previously obese adults.
To maintain weight loss, prioritize a diet with higher protein (around 25% of calories) and lower glycemic index carbohydrates. You do not need to count calories strictly; eat until satisfied. This approach helps you stay full and prevents the common trap of regaining weight, especially if you switch back to a standard high-carb, low-protein diet.
In this large European study, a modest increase in protein content and a modest reduction in the glycemic index led to an improvement in study completion and maintenance of weight loss.
Why this rating
Large, randomized, multicenter, controlled trial (n=773 randomized, 548 completed) with intention-to-treat analysis.
Source
Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance
Thomas Meinert Larsen et al. · New England Journal of Medicine · 2010
DOI 10.1056/nejmoa1007137
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →