However, not everyone agrees with the effects of foods with a high-glycemic index. An older study from 2014 showed that a low-glycemic, low-energy diet helped to control glucose metabolism and aid in weight loss ( 8).Ī more recent study from 2021 noted that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight ( 9). Over the years, several studies have supported using a low glycemic index diet for weight loss. A crash tends to follow the spike, which can lead to increased hunger and consumption of more food. Foods higher on the glycemic index rapidly increase your blood sugar levels. The manufacturing process strips refined carbs of their fiber content, resulting in a final product with a higher glycemic index. Studies indicate it may help you reduce weight, particularly if you replace high calorie drinks with water.ĭecreasing your intake of refined carbs may be another useful strategy to support healthy and quick weight loss. Summaryĭrinking water in place of other beverages may help you with your weight loss goals. You may also find that drinking water with meals can help you feel fuller, reducing your appetite and intake. They swapped some alcoholic and energy-containing drinks that participants typically consumed with water ( 6). The researchers found a positive association between increasing water intake and weight loss and maintenance. Additional research on its effectiveness is needed ( 5).Ī more recent study published in 2021 looked at how adding additional water to the diet of a population of Mediterranean seniors affected their body weight ( 6). However, the authors found that these included low- to moderate-quality studies with limited to no follow-up, which calls into question the reliability of their results ( 5).Īs a result, the authors of the analysis do not fully support using water intake as a weight loss tool. However, according to a 2019 meta-analysis, many studies highlight the benefits of drinking more water for weight loss. Upping your water intake may help support your weight loss efforts, particularly when swapping calorie-containing beverages for water. However, if you have risk factors for or have had an eating disorder in the past, you should consider other methods of weight loss. When paired with other diet and lifestyle changes, counting calories may help you make healthier choices to increase weight loss. Though more research is needed, using an app may be a safe, effective method of counting calories for those looking to lose 20 pounds as quickly as safely possible. If you fear you may develop an eating disorder or have experienced them in the past, you may want to avoid counting calories altogether ( 3).Ī 2021 study found that using an app like MyFitnessPal did not increase the risk of college-age women developing either mental health disorders or eating disorders when they previously did not have signs of risk ( 4). This may include over-restrictive dieting and a preoccupation with food. You may find that using an app is helpful for both keeping track of calories and recording what you are eating.īut, if you are predisposed to eating disorders, there may be a risk that counting calories can lead to worsening symptoms. Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to help you make healthier choices. While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight-loss tool when paired with other diet and lifestyle modifications. Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity. If you are interested in counting calories, here’s how it works. For some, counting calories may be an effective way to start losing weight ( 2).
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