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 According to a new study, making consistent little changes to your diet can help you lose more weight over time.

The study tracked the dietary habits of more than 120,000 for 16 years and the findings back up some things we already knew about weight loss. Like people who ate foods with a high glycemic load - such as refined grains, starches, and sugars - gained more weight than those who ate low glycemic load foods - things like nuts, dairy, and certain fruits and veggies. But the research also shows other things that affect the numbers on the scale.

  • People who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight. And get this - the more people ate of these things, the less weight they gained.
  • Researchers didn’t find any difference in weight gain between people who ate low-fat vs. full-fat dairy.
  • Eating more red and processed meat was linked to weight gain, especially when it was eaten with refined grains and starches.
  • Eating meat with low glycemic load foods - like veggies - helped keep people from gaining weight.
  • Eating eggs and cheese with high glycemic load foods was associated with weight gain, but eating them with low glycemic load foods led to weight loss.

So what were the best diets for weight loss? The ones high in protein-rich foods like fish, nuts, and yogurt helped keep people from gaining weight. And so did avoiding refined grains, sugar, and starches. Does it sound like common sense? Yep, and it works.

Source: POPSUGAR