A new study confirms that relatively small changes when it comes to protein and carbohydrate intake could significantly affect long-term weight gain or loss.

Researchers from the Friedman School of Nutrition Science and Policy at Tufts University conducted a study whose data spans 16 years and that followed up on 120,000 men and women across the U.S.

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Researchers reveal that diets consisting of high glycemic load (GL) commonly found in grains, starches and sugars can often lead to long-term weight gain.

Previous studies have linked high GL to diseases such as type 2 diabetes but this is the first study that established the relationship between GL and long term weight gain.

Consuming more red meat and processed meat also leads to weight gain in the long run. Eating more yogurt, seafood and skinless chicken along with nuts is greatly associated with weight loss.

Researchers note that consuming dairy products including whole milk and cheese did not seem to influence the participants' weight gain or loss.

According to Jessica Smith of Friedman, the fat content found in dairy products did not seem to be an important factor in weight gain. People that consume dairy products actually increased their consumption of carbs that led to weight gain.

Having increased portions of red meat with low quality carbs can cause more significant weight gain as opposed to red meat and vegetables. Those that consumed more fish and nuts are also prone to eat more low quality carbs that can lead to more weight gain.

It was evident that eating eggs and cheese are not linked to weight change even if they increase eating low quality carbs. Eating dairy products with red meat also reduces weight gain, researchers say.

This study was published in the American Journal of Clinical Nutrition.

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