"Eat smaller portions < Eat less bad and more good" -Science

[lavendermuse]

The results of the largest study on contributors to weight gain are in: Eating fewer calories is a less effective weight control strategy than eating more good foods and fewer bad foods. And everyone can use a little weight control. The average person is likely to gain 3.3 pounds every 4 years.

Bad foods (Foods whose increased consumption contributed to the greatest 4-year weight gain):

1. French fries (3.4 pounds)
2. Potato chips (1.7 pounds)
3. Sugar-sweetened drinks (1 pound)
4. Red meats and processed meats (0.95 and 0.93 pound, respectively)
5. Other forms of potatoes (0.57 pound)
6. Sweets and desserts (0.41 pound)
7. Refined grains (0.39 pound)
8. Other fried foods (0.32 pound)
9. 100-percent fruit juice (0.31 pound)
10. Butter (0.3 pound)

Sugars and fiberless starches (refined grains) slow down metabolism. Whole grains don't.

Good foods (Foods whose increased consumption resulted in weight loss or no gain per 4 years)

• Vegetables - Those who lost weight ate 3.1 more servings of veggies per day than those who gained the most weight
• Fruits
• Whole grains
• Dairy - Regardless of whether it's low or full fat milk or cheese, had a neutral effect on weight gain
• Nuts and peanut butter - Despite conventional advice to eat less fat, weight loss was greatest among people who ate more yogurt and nuts, including peanut butter, probably because they slow the return of hunger.
• Yogurt - The food most strongly linked to weight loss which is the study's most surprising dietary finding. Those who ate more yogurt lost an average of .82 pounds per 4 years. Yogurt contains bacteria that increase intestinal hormones that make you feel fuller and less hungry and may also raise your metabolism.

For more, read the full article here.