Certain foods promote weight gain. While others allow you to maintain a healthy weight, or even lose pounds. Here is the exact list.
Foods that make you lose weight or gain weight
A range of food categories can make a difference. Beyond their caloric intake, certain foods act on important parameters in weight management. Like the mechanisms of satiety (fibre…), the bioavailability of nutrients (lipids from nuts…) or the metabolic effects (sugars and abdominal obesity…).
A German team (Heinrich Heine University) has combined the results of around forty large-scale studies. This is to assess the role of different food groups in weight gain or weight loss. Their influence was ranked according to three criteria:
appearance of overweight or obesity,
development of abdominal obesity,
weight gain over time (on the order of 1.5-2 kg/year over 4-12 years).
Foods that make you lose weight
• Whole grains
A 7% reduction in the risk of overweight is observed for every 30 g per day. This amount is associated with a 9% decrease in the risk of weight gain over the years. But there is no additional effect beyond 50g/day.
• The fruits
For 100 g / day, the risk of excess weight is reduced by 7%, while the risk of weight gain over time is reduced by 9% per 100 g / day. There is no additional effect beyond 300g/day.
The risk of abdominal obesity is significantly reduced with 28 g/day. A decrease in the risk of overweight is observed with 10 g/day (the effect is less clear beyond this).
They are associated with a 12% reduction in the risk of overweight per 50 g / day.
The risk of abdominal obesity decreases linearly until it reaches a plateau from 40 g/day. The reduction in risk then reaches 17%.
Foods that cause weight gain
• Refined cereals
They are associated with overweight and obesity, with a 5% increased risk per 30 g/day. This increase starts from 90 g / day.
• Red meat
Per 100g/day, it is associated with a 10% increased risk of abdominal obesity and a 14% increased risk of weight gain over time.
• Sugary drinks
For a quantity of 25 cl / day, they are associated with the risk of overweight and obesity (+ 5%) and abdominal obesity (+ 12%). For the latter, the risk increases significantly up to 30 cl / day, then continues to increase but more weakly.
These results put into perspective the major food categories with a view to preventing overweight, obesity and abdominal obesity. If we can eat everything, it is better to consume a little more of this, and less of that.
Source: Advances in Nutrition (https://academic.oup.com/ad)