Beyond Willpower: Protein, Low-GI & Lasting Weight Loss 🥗💪

Quick reality check: Dieting is easy—maintenance is the mountain. After the scale drops, biology fights back: metabolism slows and hunger hormones scream. That’s not weak willpower; it’s ancient survival code.

What the DiOGenes Trial Revealed

• 772 Europeans shed pounds on a low-cal plan.
• Then they were split into 5 maintenance diets.
• The clear winner? Higher protein + low glycemic index (GI) — the combo cut weight regain nearly in half compared with low-protein, high-GI eating.

The Biology Behind the Bite

• Protein Power 🥜 – triggers satiety hormones (GLP-1, PYY) so you stay full on fewer calories.
• Low-GI Fuel 🌾 – steadies blood sugar, preventing insulin spikes that shout “store fat!”
• Metabolic Match 🔥 – together, they blunt the post-diet energy-expenditure drop.

Dr. Oliver’s 3-Step Maintenance Plate

1. 30 g protein each meal (eggs, Greek yogurt, lentils).
2. Swap high-GI carbs (white bread, soda) for beans, quinoa, berries.
3. 80 : 20 rule — 80 % nutrient-dense foods, 20 % flexible favorites to stay sane.

Mind over matter? Try meal design over willpower. Give your biology food it loves and discipline feels effortless.

— Dr. Oliver | “Your body never lies.”