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
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