Energy balance
A low-glycemic load diet during caloric restriction attenuates the decline in resting energy expenditure (REE) and reduces hunger compared to a low-fat diet, while improving cardiovascular risk factors, despite achieving similar weight loss.
If you are struggling with hunger and fatigue while trying to lose weight, consider shifting from a standard low-fat diet to a low-glycemic load diet. This involves choosing carbohydrates with a lower glycemic index (like whole grains, legumes, and non-starchy vegetables) and managing portion sizes of carbs. This approach may help you feel less hungry and preserve your metabolic rate better than simply cutting fat, potentially making your weight loss journey more sustainable and improving heart health markers like blood pressure and inflammation.
Resting energy expenditure decreased less with the low–glycemic load diet than with the low-fat diet, expressed in absolute terms (mean [SE], 96 [24] vs 176 [27] kcal/d; P=.04) or as a proportion (5.9% [1.5%] vs 10.6% [1.7%]; P=.05). Participants receiving the low–glycemic load diet reported less hunger than those receiving the low-fat diet (P=.04).
Why this rating
Randomized parallel-design study with rigorous metabolic unit controls, though limited by short duration (6-10 weeks) and small sample size (n=39 completers).
Source
Effects of a Low–Glycemic Load Diet on Resting Energy Expenditure and Heart Disease Risk Factors During Weight Loss
Mark A. Pereira · JAMA · 2004
DOI 10.1001/jama.292.20.2482
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