Control weight with a simple diet trick after age 40. Weight gain is a common occurrence in middle age, but it can be managed effectively. One way to combat this is by carefully selecting your carbohydrates to avoid the so-called middle-age spread.

 

A recent study led by Harvard and published in the BMJ analyzed data collected over a span of more than two decades from 136,432 healthy men and women. The study aimed to understand how weight changed over four years, and it concluded that increasing the consumption of whole grains while reducing starchy carbohydrates had the potential to minimize weight gain in middle age.

This period is critical as factors like a more sedentary lifestyle, the accumulation of bad habits over time, and hormonal changes can contribute to midlife weight gain. The study emphasized the significance of carbohydrate quality and source for long-term weight management, particularly for individuals with excessive body weight. The researchers recommended limiting the intake of added sugar, sugar-sweetened beverages, refined grains, and starchy vegetables, and instead increasing the consumption of whole grains, fruits, and non-starchy vegetables to support weight control efforts.

Chan School of Public Health, highlighted the importance of carbohydrate quality over quantity in one's diet. He explained that previous research had not explored the impact of reducing the consumption of refined grains, starchy vegetables, and sugary beverages on weight gain. Willett stated that starch, rather than sugar, played a bigger role as a weight gain culprit.

Incorporating more fiber, natural sugars, whole grains, fruits, and non-starchy vegetables has been linked to reduced weight gain. The study also found that starch intake was strongly associated with weight gain, even more so than increases in added sugar.

To make informed dietary choices, it is essential to read food labels and be able to identify whole grains. Popular whole grain options include popcorn, quinoa, farro, oatmeal, whole-grain pasta, and whole-wheat bread, among others. Additionally, consuming whole fruits and non-starchy vegetables, including leafy greens like spinach, as well as sweet potatoes, broccoli, and carrots, can contribute to weight control.

It is worth noting that foods such as white-flour products, refined grains, starchy vegetables, white rice, and sugar-sweetened beverages tend to contribute to weight gain.

Don't consume trans fats, restrict saturated fats, and instead consume moderate amounts of healthy fats such as olive oil, nuts, and avocados. Ensure to have breakfast, lunch, and dinner, and incorporate a couple of snacks into your daily routine. Lastly, practice the habit of eating slowly and stop eating when you feel full.