Food with a high glycemic index can destroy your weight loss efforts

If you have worked to lose weight, a new study suggests that certain foods are likely to lead you right back to weight gain. In a study published in the journal Diabetes Care, researchers helped over 2,000 people lose weight - an average of roughly 24 pounds - through meal replacement shakes. Then they split the subjects up into groups and gave them diets filled with foods of different glycemic indices. Glycemic index measures the rate at which blood glucose spikes after meals. Those who ate higher glycemic index foods, like white bread, rice and potatoes, regained the most weight. This study suggests the value of avoiding high glycemic index foods after losing weight. But there might be value in avoiding these types of foods normally. Foods with lower glycemic index scores tend to be higher in fiber, protein, or fat, so you often feel full and eat less of them, lowering your intake of calories throughout the day.