Personalized weight management factors in an individual’s BMR and genetic factors, helping them tailor their diet plans and weight loss program according to their precise bodily needs. And diet plays an important role when it comes to losing weight; it’s not just about eating less, but also about eating the right macronutrients.
Let’s learn more about the role of diet in weight management.
Relationship Between Calorie Intake and Body Weight
It’s not a secret that calorie intake in terms of what a person eats or drinks daily has a positive effect on their weight: if you consume the exact amount of calories that your body burns in a day, your weight should stay stable.
If your body consumes more than it burns in a day, weight naturally goes up. If it’s the other way round, your weight decreases. But how about the nature of calories you consume: Does it matter if they’re gained from specific protein, nutrients-fat, carbohydrate, or specific foods like potato chips or whole grains? And does it make a difference if you consume more calories in breakfast, than say, during dinner?
Let’s look at how diet affects your personalized weight management goals.
Weight and Macronutrients: Do Protein, Fat, or Carbs Matter?
In lab studies, when people followed controlled diets, the actual percentage that came from protein, carbs, and fat didn’t seem to affect weight loss. In case studies, where people are free to choose what they can eat, there might be some support for a lower carb and high protein approach. However, for disease prevention, the quality of food intake matters more than the quantity in the diet plan.
1. Weight and Dietary Fat
Low-fat diets are popular and often considered crucial to weight loss and a healthy lifestyle. But there’s not enough evidence for that: during the last three decades in America, the proportion of calories from fat has decreased. However, obesity has constantly been on the rise.
Clinical studies have revealed that eating a low-fat meal plan doesn’t necessarily make it easier to lose body weight than adopting a high-fat diet. In reality, the volunteers on a high-fat diet lost the same amount of weight as opposed to those who were on a low-fat diet. And when it’s about preventing chronic diseases, low-fat diets apparently don’t have any specific benefits.
This is because low-fat diets usually have a high ratio of carbs from sources that are rapidly digested, like white rice and white bread. And diets that have more of these foods can lead to diabetes, heart diseases, and weight gain.
For better health, the kind of fat you eat is a lot more important than its amount, and there’s little evidence that it’s also true for weight control.
2. Weight and Protein
Diets that are high in protein might offer some benefits when it comes to weight loss. However, in some studies, high-protein diets were as effective as other diets. But here are some reasons why consuming more proteins can help you lose weight.
- More satiety: People are likely to feel more satiated and fuller, on much fewer calories, after consuming protein than they’d feel after consuming fat or carbohydrate.
- It has a significant thermic effect: It requires more energy to store and metabolize protein than to metabolize other macronutrients like fat and carbs, and this might help you increase the calories you burn every day.
- It improves body composition: Protein is likely to help you retain the lean muscle during your weight loss journey, and this can also help you boost the energy-burned part of your energy-balance equation.
Lower carbohydrate and higher protein diets can enhance blood lipid levels and various other metabolic measurements to help prevent diabetes and heart disease. But a few high-protein sources are better for your health than others: For example, high consumption of processed meat and red meat is linked with an increased risk of diabetes, colon cancer, and heart disease. Replacing processed and red meat with poultry, fish, nuts, or beans can reduce the risk of diabetes and heart diseases.
3. Weight and Carbohydrates
Higher protein and lower carbohydrate diets might have some benefits when it comes to weight loss, but only in the short term. However, when it’s about preventing chronic diseases and weight gain, the quality of carbohydrates is far more crucial than its quantity.
Refined, milled grains and foods made from white bread, white rice, white pasta, and processed cereals are full of carbohydrate that is rapidly digested. The same is the case with sugary drinks and potatoes. The correct scientific term for them is that they have a higher glycemic load and glycemic index. These foods lead to furious and quick increases in insulin and blood sugar levels, leading to an immediate increase in hunger and eventually overeating in the short term. It can increase the risk of diabetes, weight gain, and heart diseases in the long term.
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