With the Autumn months creeping in, and the temperatures dropping, we can all feel ourselves reaching for that extra cup of tea and a chocolate biscuit. Unfortunately, one treat too many can wreak havoc on our waistline. So how many diets do we need to complete before we can slip on a smaller size? New research published in the American Journal of Clinical Nutrition followed the habits of 120,000 people over 16 years, and proved that with just small changes you can drop those pounds without the doughnut desire taking over. According to the research, the study found that those who ate foods that had a high glycemic load (refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This might sound obvious, so what other advice did the study have? Well the tricks with the scales could be all down to your food combinations. Not sure what we mean? Here are the top findings from the study:

• Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
• The researchers found, however, no difference in weight gain in those who ate low-fat vs full-fat dairy.
• Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
• Eating meat paired with low-GI foods, however, (like vegetables) helped reduce weight gain.
• Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.

So not sure where your diet fits in to all this? The study suggests going back to basics and eating unprocessed carbohydrates, as well as not shying away from full-fat dairy. Researchers also noted that the participants with the most successful weight loss (and maintenance) filled their plates with lean protein and vegetables. H/T Women’s Health