Most people who are trying to lose weight start by counting calories -- even weighing and measuring out precise portions. But a new study suggests you might be more successful if you focus on changing the types of foods you eat. Researchers at Chicago-based Radiant Research found that overweight and obese adults who focused on choosing the "right" type of carbohydrates (high-fiber, whole-grain, low-glycemic) lost more weight and body fat compared to dieters who adopted a low-fat, portion-controlled plan.

"The results showed that by modifying the amount and type of carbohydrates and increasing lean sources of protein, people were able to lose almost twice the amount of weight and body fat as people who followed a more traditional approach of counting calories and limiting portions," said lead researcher Kevin Maki, Ph.D., who presented his findings at the Experimental Biology scientific conference, Abstract # 448.5.

Dr. Maki and colleagues evaluated the weight loss of 86 overweight/obese men and women, ages 18 to 65, who followed two different diets for 12 weeks. One group was on a traditional low-fat diet and decreased portion sizes to shave off at least 500 calories a day.

The second group was told simply to eat until hunger was satisfied. They were instructed to follow a "modified-carbohydrate diet. These participants changed the type and amount of carbohydrates -- replaced refined grains with the slower-digesting and more nutrient-rich whole grains -- and focused on lean sources of protein.

Impact of Modifying Carbohydrates

The dieters on the modified-carbohydrate eating plan lost significantly more weight and body fat compared to their counterparts on the low-fat, portion-controlled diet. They also experienced significant improvements in triglycerides and the ratio of total to HDL or "good" cholesterol. Research suggests improving these factors are linked to a reduced risk of heart disease.

"Adopting an eating plan that includes a moderate intake of carbohydrates with an emphasis on nutrient-rich whole grains appears to enhance weight loss," Dr. Maki said.

Calorie Balance

The participants in the study who followed the modified carbohydrate approach tended to consume fewer calories than those on the portion-controlled plan, even though they were not counting calories and were instructed to eat until hunger was satisfied.

"Our results add to the growing body of evidence suggesting that modifying the quantity and quality of carbohydrates in the diet and changing the types of food you eat may have important influences on regulating calorie balance," Dr. Maki said.

While the reasons dieters on the modified-carbohydrate plan consumed fewer calories are not fully explained, Dr. Maki said one hypothesis relates to the satiety value of the meal plan. Participants may have experienced greater feelings of fullness so they ate less, he said.

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Sources: Maki KC, Rains TM, Kaden VN, Quinn J, Davidson MH. A randomized, controlled clinical trial to evaluate the efficacy of a modified carbohydrate diet for reducing body weight and fat in overweight and obese men and women. Experimental Biology 2005. Abstract # 448.5, PR Newswire