10 Foods That Drive Weight Gain and Loss

I came across a press release on the Harvard School of Public Health website that presented the results of a research study recently conducted. The study was done over a period of 4 years and determined several factors in lifestyle behavior and the effects they had. These included physical activity, sleep duration and t.v. watching but the most significant determinant of weight change was diet. Ten foods were found to contribute the most to weight loss and weight gain when having an additional serving daily over the course of the 4 year period. These were the results:


Foods that promote weight gain:

1. Potato chips
2. Potato
3. Sugar sweetened beverages
4. Unprocessed red meats
5. Processed Meats

Foods that promote weight loss:

1. Vegetables
2. Whole grain
3. Fruits
4. Nuts
5. Yogurt 

Avoiding or substituting the foods that promote weight gain is ideal. Definite steps should be taken in order to remove artificial sweeteners and highly processed foods from your diet. Artificial sweeteners tend to fool your body into thinking it is consuming the calories  necessary to carry out basic functions. Once realizing that the nutrient source is not sufficient, the body signals for greater intake. This leads to frequent hunger and consumption of high calorie foods eventually resulting in weight gain. Processed foods such as deli meats and potato chips commonly contain high fat content and sodium. These are both nutrients that should be taken in moderation. The potato, a dominantly carb filled root, is a basic staple in most American homes. Instead, try switching to sweet potato that contains more vitamins and minerals while allowing you give in to your sweet side.

I'm sure most of you were not shocked when reading the list of foods that promote weight loss. Since we were kids we have been told that fruits and veggies are good for us. Recently, the promotion of whole grains and calcium containing food items such as yogurt has been everywhere we look. Whole grain helps promote heart health and provides our bodies with a good form of carbohydrates needed as a primary fuel source for the body. Yogurt and nuts, also mentioned in the list, both contain protein which helps maintain satiation(feeling full) for a longer period of time. Try to consume nuts such as walnuts and almonds that contain superior levels of good fats. It is easy to understand why these foods promote weight loss.

Source:
Harvard Study