Rule #4: Eat Protein
Some clinical trials have tested whether high protein diets made any difference in terms of weight loss, and they largely concluded that yes, they do. Look at a study published in 2010 on roughly 500 obese people in Europe who completed being first on a low-calorie diet then on one of 5 different diets based that differed based on content of protein and easily digestible carbohydrate.
If you have read this blog before, you probably predicted the results: people on the high-protein and low-easily digestible carbs diets lost weight or had less weight regain than those on low-protein or high-easily digestible carb diets.
But here is the shocker: far more people sticked to the high-protein and low-easily digestible carb diets. Why? There's probably a few reasons -- maybe the food tasted better, maybe the weight loss results were better thus encouraging continuing on the diet -- but I bet a big reason is satiety. In other words, people on high-protein diets felt fuller because that's how protein makes us feel when we eat a meal with lots of them.
The answers are in the table below (from UHC's larger table).
The Healthy Indian knows that dals (legumes) are one of the most protein-dense foods there is. Sure there are carbs in them too, but they are not easy to digest (put another way, they are low in glycemic index, which is good). This is why a simple dish of dal and rice is so satisfying.
These foods being "whole foods" are really good for your body. They will satisfy your hunger for longer, and help take the wind out of your cravings for crap food. And they will help keep your muscles stay in shape as you get into shape (more on this later in the series), which help burn calories and dietary fats. So the Healthy Indian eats protein-rich foods to lose weight!