Weight gain can be a complicated and sometimes sensitive topic surrounded by many myths. Some of these myths include “calories in=calories out, ” “sugar is good and fat is bad” and “eat less and exercise more to lose weight.”
It is often stated that 98% of all “diet plans” don’t work in the long run. If we have gained weight, it is often not our “fault”. It often has nothing to do with lack of willpower. Not all calories are created or consumed equally. We are all unique and respond differently to the foods we eat. Recent research shows the complexity behind our struggles with weight.The quality of the food, not the calories, is what matters in the end. The majority of the US population consumes large amounts of processed foods. The food quality determines how nutrients are absorbed and used in our bodies.
The microbiome also plays a significant role in how we metabolize the food we eat and interestingly, the quality of the food can determine the health of our microbiome. We all have unique metabolic rates, meaning how much energy we burn based on the food that we eat. The microbiome plays a significant role in nutrient absorption and energy utilization- in other words whether the body uses the food energy or stores it as fat. Processed foods can be detrimental to the health or diversity of our microbiome.
Starving ourselves or undereating is not a healthy long-term weight management strategy. Our body adjusts its metabolic rate based on how much we are feeding it or not. Also, the quality of the food affects our hormones differently which affects our weight. Research shows that exercise is beneficial for maintaining a healthy weight. It is important to mention that if our goal is to maintain a healthy weight, beyond what we eat, we benefit from paying attention to our past traumas and chronic stressors which can lead to chronic inflammation and weight gain.
For decades, misinformation has led to overconsumption of sugar and underconsumption of healthy fat. This is partially responsible for our worsening metabolic health as a country. Refined sugar, which is processed, can be addictive and has a high calorie count. Sugar can lead to obesity, insulin resistance, cardiovascular disease, diabetes, cancer, tooth decay and neurological disorders.
Organic stevia and monk fruit can be healthier sugar substitutes. Healthy fat (essential fatty acids- omega-3 > omega-6), specifically unsaturated fat, can also be very beneficial in terms of cellular function and overall physical and mental well-being. For example, fish, nuts seeds, olives, chia/flax/hemp seeds and avocado are excellent sources of healthy fats. We can benefit from avoiding processed fats and sugar and eating organic and mostly plant-based whole foods including a variety of vegetables, fruits, herbs and spices.
Remember always that your microbiome is unique to you, much like a fingerprint.
To address specific health issues, I invite you to connect with me directly.
Faraz Berjis
Core Integrative Digestive Wellness