Eating More Protein, Less Refined Carbs Could Help Keep Your Weight Off

 

Protein-rich diet

Include in your diet high-protein foods such as lean meat, poultry, fish, eggs and low-dat dairy products, Larsen advises. Legumes are also great protein sources, as are nuts and almonds.

Low-glycemic diet

The goal is to eat as many coarse and wholegrain foods as possible (i.e. wholegrain breads and pasta, whole oats and wholegrain cereals) and limit your consumption of refined carbs, according to Larsen:

• Eat more vegetables, except corn.
• Eat bananas, grapes, kiwi, pineapple and melon in limited amounts.
• Potatoes should be cooked as little as possible. Avoid mashed and baked potatoes.
• Pasta should be cooked al dente and is best eaten cold.
• Choose rice varieties such as brown rice, parboiled rice or basmati.
• Avoid white bread, white rice and sugary breakfast cereals.
• Cut back on your sugar intake

Example of a day's menu

So what is a typical high-protein, low-GI diet like? Here's the suggest:

• Breakfast of low-fat yogurt with muesli (no sugar added), wholegrain crispbread with low-fat cheese, an orange
• Morning snack of vegetable sticks and low-fat cheese sticks
• Lunch of wholegrain rye bread with lean meat or chicken cold cuts, mackerel in tomato sauce and vegetables
• Afternoon snack of wholegrain rye bread with low-fat liver pâté and cucumber
• Dinner of stir-fried turkey with vegetables and wholegrain pasta, avocado salad with feta cheese and sugar peas

 

Remember to eat high-protein and low-GI foods to stay slim.