Key to Maintaining your Shape

diet studyWorld's Largest Diet Study Unlocks the Key to Maintaining Your Shape

While we know there are no magic potions or silver bullets when it comes to weight management, ensuring your eating and exercise habits are in line with the advice of experts can be key.

The world’s largest diet study, conducted across eight countries, called ‘Diogenes’ (Diet, Obesity and Genes), investigated the optimum diet for weight maintenance after weight loss1. Participants who had lost more than 8% of their body weight prior to the study were accepted into the program and randomly prescribed one of five weight maintenance diets to follow for six months.

The five diets were as follows:

1. A low protein, high GI diet

2. A low protein, low GI diet

3. A high protein, high GI diet

4. A high protein, low GI diet

5. A control diet which followed current dietary guidelines

HIGH PROTEIN, LOW GI WORKS BEST

The 773 participants had their weight tracked over the six-month period to determine which diet worked best for weight maintenance. During this period they were provided with recipes, together with cooking tips and some dietary advice.

When simply comparing the high and low protein diets and the high and low GI diets, the results revealed that those assigned to a low protein diet put on almost 1kg more than those on a high protein diet. Similarly those following a high GI diet put on almost 1kg more than those on a low GI diet.

When looking at the diets as a whole, the people on the low protein, high GI diet put on significantly more weight. Interestingly, the group following the control diet also gained weight. The participants following the high protein, low GI diet however, continued to lose weight during the weight maintenance phase of the study.

STAYING WITH IT

The study also found that the participants following the high protein, low GI diet were less likely to drop out, suggesting this was the easiest diet to stick to, an important factor in managing your weight.

WHAT DOES THIS ALL MEAN?

If maintaining your weight and staying in shape is high on your list of weight management goals, then choosing a diet that is high in protein and low GI could help you reach your goals.

So, on top of a balanced diet and regular exercise choosing high protein and low GI foods could be just the helping hand you need to succeed.

The Diogenes Study

The Study examined a total of 773 European adults.

The overweight participants initially followed an 800 kcal/day diet for eight weeks, losing an average of 11 kg. They were then randomly assigned to one of five different diet types which they followed for six months in order to test which diet was most effective at preventing weight regain. Throughout the project, the participants received expert guidance from dietitians and were asked to provide blood and urine samples.

 

The design comprised the following five diet types:

* A low-protein diet (13% of energy consumed) with a high glycemic index (GI)*

* A low-protein, low-GI diet

* A high-protein (25% of energy consumed), low-GI diet

* A high-protein, high-GI diet

* A control group which followed the current dietary recommendations without special instructions regarding glycemic index levels

About GI

The Glycemic Index (GI) is a measure of the ability of carbohydrates to increase blood glucose levels when absorbed in the body. Food with a low Glycemic Index causes blood glucose levels to increase more slowly and to lower levels compared to foods with a high Glycemic Index.

An example of a daily meal plan for a low GI, high protein diet:

Breakfast

30 grams (3/4 cup) Special K® Original

½ cup Skim Milk

½ cup Sliced Strawberries

1 slice Low GI Whole Grain Bread

2 slices Avocado

Morning Tea

50 grams Hummus Dip

½ medium sized Celery stalk and Carrot

250mL (1 cup) Coffee with Skim Milk

Lunch

2 medium slices Lean Beef

100 grams (1 bowl) Mixed Bean Salad (with tomato, onion and celery)

1 small Low GI multigrain bread roll

1 medium Apple

Afternoon Tea

200 grams (1 small tub) Low Fat Yogurt

30g Raw, Unsalted Nuts

Dinner

120 grams (1 serve) Baked Salmon Fillet with Mango Salsa (1/4 cup sliced mango with chilli and fresh herbs)

1 cup Steamed Vegetables

1 cup Basmati Rice

Staying in shape and managing your weight is a long term goal for most of us and for good reason:

  • Feeling good on the inside
  • Boosting confidence
  • Maintaining a healthy body and mind
  • Keeping up with the kids; and
  • Overall wellbeing

So, when it comes to breakfast you want to know you’re making a nutritious choice, one that’s quick and easy to prepare and of course tastes great too.

With Kellogg’s Special K Original you can feel good about your start to the day. With its light, crisp flakes of rice and wheat, Special K Original is not only 99% fat free but it also contains seven essential vitamins and minerals, including: iron, calcium and folate.

But here’s the best bit, Special K Original is also low GI and high in protein! Recent research shows that a diet that’s both low GI and high in protein can help you manage your weight. Therefore choosing foods, like Special K Original, that are high in protein and low GI, can help you achieve a high protein, low GI diet.

LOW GI

The glycemic index (GI) ranks carbohydrate foods according to their effect on blood sugar levels. Foods are ranked on a GI scale from 0 to 100:

- 70ormore=HighGI - 56-69=MediumGI - 55orless=LowGI

Foods with a low GI value contain slowly digested carbohydrate, which produces a gradual, relatively low rise in blood sugar levels.

Special K Original has been tested by The University of Sydney and found to have a GI value of 53, meaning it is low GI.

PROTEIN

Protein plays an important role in our diet, especially when it comes to our muscles, as it supplies the building blocks needed to help build them and stay toned. On top of that, diets high in protein can help you feel fuller for longer.

Special K Original is one of the highest protein cereals available. A 30g serve of Special K Original provides almost 6g of protein and that’s even before you add the milk.

 
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