Written by National Wellness Institute

The results of a study released by Tufts University in early April 2015 may make understanding and implementing long-term weight control easier.

In a nutshell (excuse the pun) the study (conducted over a 16-year period, involving more than 120 people) found the following:

• Increasing intakes of red meat and processed meat were most strongly associated with weight gain
• Increasing intakes of yogurt, seafood, skinless chicken, and nuts were most strongly associated with weight loss—the greater percentage people ate, the less weight they gained
• Increasing other dairy products, including full-fat cheese, whole milk, and low-fat milk, did not significantly relate to either weight gain or weight loss.

In addition, changes in refined carbohydrates enhanced the weight-gain or weight-loss effects of certain protein-rich foods. For example, it is better to get our carbohydrates from vegetables and whole grains than it is to get them from refined white bread, potatoes, or sweets.

Further, small changes over time in these areas had a big impact on long-term weight gain or loss.

The study, Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts was conducted by the Friedman School of Nutrition Science & Policy at Tufts University. The results were published on-line in the TheAmerican Journal of Clinical Nutrition.

JSmith, J.D. et al. Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts. American Journal of Clinical Nutrition, 2015; DOI: 10.3945/ajcn.114.100867