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If you’re looking to lose weight, there’s no shortage of diet and exercise advice out there. But with so much information available, it can be tough to know where to start.
Dr. David Ludwig, a professor of nutrition at Harvard University and a medical doctor, has some advice that may seem counter-intuitive: go for quality over quantity when it comes to food, and don’t worry about counting calories.
“The two biggest myths about weight loss are that it requires massive weight loss effort and that weight loss is all about cutting calories,” Ludwig told Business Insider.
Ludwig’s research focuses on the role of carbohydrates in weight gain, and he has found that when it comes to weight loss, it’s not just how many calories you eat that matters, but also the quality of those calories.
“It is very simple. If you want to lose weight, you need to consume fewer calories than you expend. This is the most important rule,” Ludwig said.
“A calorie is not a calorie,” he added. “A 300-calorie muffin is not the same as 300 calories of salmon, even though they have the same number of calories.”
The type of food you eat can have a major impact on your weight, and not all calories are created equal.
“The foods that we tend to overeat are very calorie-dense but not very nutrient-dense,” Ludwig said. “These are foods like white bread, white potatoes, refined cereals, and sugary drinks.”
These types of foods are “digestible but not very satiating,” he said, which means that you can eat a lot of them without feeling full.
Foods that are higher in fiber and protein, on the other hand, are more filling and tend to lead to weight loss.
“In general, the more refined a food is, the more quickly it will hit the bloodstream and raise blood sugar,” Ludwig said. “Whole grains, on the other hand, are slower to digest and tend to have a more moderate effect on blood sugar.”
“Protein has a similar effect. It’s very satiating, so you tend to eat less overall,” he added.
In addition to quality, another factor to consider when it comes to weight loss is quantity.
“You don’t need to count calories to lose weight,” Ludwig said. “The best evidence shows that if you simply focus on eating quality foods, you will automatically consume fewer calories.”
“It’s not about exerting massive willpower,” he added. “It’s about making small changes that you can stick with for the long haul.”
If you’re looking to lose weight, Dr. Ludwig’s advice is to focus on eating quality foods and not worry about counting calories. By making this shift, you can stick to your weight-loss goals for the long term.
