A new study suggests a drastic reduction of carbohydrate intake — something more than a few people trying to lose weight have struggled with — may not be necessary, as there is evidence even a moderate change can make a big difference.

Researchers from the University of Alabama at Birmingham analyzed the weight of individuals who ate a breakfast with a standard amount of calories from carbohydrates and those whose meal had a moderate reduction in calories from that source.

They found the moderate carb group had less fluctuation in glucose levels and felt full for much longer following a meal. Simple carbohydrates found in products such as soft drinks, processed foods or white bread cause a spike in insulin levels, which drives glucose levels down and causes hunger.

“Subjects on the moderate carbohydrate diet had a smaller increase in insulin and thus a more stable glucose level,” says Dr. Barbara Gower, professor in the Department of Nutrition Sciences.

“[T]his may help with weight loss because people may be less likely to overeat due to hunger pangs,” she adds.

Another healthy regimen recommended by some health practitioners for those who are trying to lose or maintain proper weight is the alkaline diet. It is rich in citrus fruits, vegetables, tubers, nuts and legumes may boost bone health into old age.