It seems that everyone I know has tried to lose weight. Many were successful; some were not. Sadly, most of those who were successful managed to regain what they lost right away.

It seems that everyone I know has tried to lose weight. Many were successful; some were not. Sadly, most of those who were successful managed to regain what they lost right away. This pattern often prevents anyone from trying a diet again. I have counseled thousands of patients on how to lose weight.

To make sure that I am giving the best dietary information, I keep up with the scientific nutritional literature. It is interesting that today the best way to lose weight is what I have been prescribing for years. In November 2010, the New England Journal of Medicine (one of the best medical journals in the world), published a study on how to lose weight and keep it off. Two points were shown be important for success:

• High protein: You need about twice the normal amount of dietary protein when losing weight than when your weight is stable. Also, you need to eat protein at every meal and snack. Spreading protein throughout the day is best. Most people need about 100 grams of protein a day when losing weight.

• Eat low-glycemic index carbs: This means that you should eat carbohydrate-containing foods that do not spike your blood sugar after eating them. Good carbs include fruits, vegetables, dairy, and whole wheat food like bread or pasta (but limit these whole wheat foods to one serving at a meal or snack). Bad carbs are found in packaged foods, many energy bars, salty snacks, carbonated beverages, and juices. When eating low-glycemic index carbs with protein, you’ll feel satisfied at that meal or snack and eat fewer calories at the next.

If you are about to go on a diet, keep in mind these two simple principles.

Dr. Stacey J. Bell is a nutrition doctor and expert on food and dietary supplements: staceyjbell.com