How Does Dieting Make You Fat

Not Eating Enough Protein

Diets That Work – Does Fat Make You Fat

A lack of protein in your diet might be making you gain fat.

This important nutrient can help you stay fuller for longer while eating less food .

Protein tells the body to make more fullness hormones like peptide YY, GIP and GLP-1. It also tells the body to make fewer hunger hormones like ghrelin (

35 ).

One study showed that eating an extra 14 grams of fiber per day may decrease your calorie intake up to 10%. This could lead to a loss of up to 4.2 pounds over four months .

Aside from appetite, the effects of fiber on weight loss are controversial. Nonetheless, the fact that fiber is filling may help protect your waistline.

You can increase your fiber intake by eating more vegetables, especially beans and legumes. Alternatively, you can try taking a soluble fiber supplement like glucomannan.

Ways Diets Can Make You Fat

Carly Jade Cochrane

Carly Jade Cochrane

Its true, diets can make you fat. If youre about to start your hundreth with hopes that this one will work, then STOP. Neuroscientist Sandra Aamodt brings you reasons why diets can help you pile on the pounds rather than lose them

We think its pretty safe to say that at some point in our lives, we have all tried a diet, whether its been paleo, Atkins, a juice detox or just avoiding carbs.

But for some of us, it seems that no matter how hard we diet, the love handles and the back fat just wont shift, and instead we are left feeling drained and useless.

Where did I go wrong? Am I doing it right? Is this apple even healthy, are probably some of the questions that run through our minds. Yet what we fail to actually ask is, do diets actually work?

In her new book, Diets Make Us Fat neuroscientist, Sandra Aamodt, explores how our obsession with dieting can actually make things worse.

So, here are eight reasons that suggest ditching the diet:

Not Eating Enough Fruits And Veggies

Fewer than 1 in 10 Americans meet the recommendations for fruit and vegetable intake (

If you find it hard to eat your fruits and veggies, here are a few helpful tips:

  • Add some fruit to your morning oatmeal.
  • Prepare some raw veggie sticks and take them with you to work.
  • Add plenty of chopped vegetables to your soups, stews and lasagnas.
  • Eat vegetable-rich soups and stews as it gets colder outside.
  • If you find it hard to prepare fresh veggies, try mixing it up with frozen veggies.

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Does Eating Fat Make You Fat

Gone are the days when fat was verboten but we also know that not all varieties are created equal. Some, namely polyunsaturated and monounsaturated fats, are more heart-healthy than others . But how does this apply to the age-old question: Does eating fat make you fat? In a first-of-its-kind study, researchers found that certain types of fat are more likely to encourage weight gaineven though all fats have the same calorie count .

Frank Hu, M.D., chair of the department of nutrition at the Harvard T.H. Chan School of Public Health, and his team examined 20-plus years of data from more than 120,000 women and men, looking specifically at how changes in the types of fat that people ate affected their weight. They found that when people increased saturated and trans fats in their diets, they were more likely to put on pounds, while upping intake of unsaturated fats had no such connectionand was even linked to weight loss.

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One explanation Hu offers is that different types of fats have different metabolic effects in the body. Saturated and trans fats seem to trigger insulin resistance, meaning that your cells don’t absorb glucose like they’re supposed to. As a result, your body increases its output of insulin, a hormone that promotes fat accumulation.

The Research Part : The Observational Studies

What Makes Oats the Perfect Addition to Your Weight

Another study often cited in the news stories and blog postings followed people in San Antonio, Texas and showed that those who drank more diet sodas gained more weight over time.

Researchers analyzed data from the San Antonio Heart Study, which followed more than 5,000 adults for between seven and eight years.

Although people who drank both sugar-sweetened and diet sodas gained weight, diet soda drinkers were more likely to become obese. And the more diet sodas the participants drank the greater their weight gain.

The Framingham analysis included 9,000 middle-aged men and women followed for four years. Researchers found that compared to people who didnt drink sodas at all, those who drank both sugar-sweetened and diet soda were more likely to develop metabolic syndrome — a cluster of symptoms often linked to obesity that increase risk for heart disease and diabetes.

Because both of these studies were observational, it is impossible to say if the diet sodas played a direct role in the weight gain.

It may be that people switch to diet soda when they begin gaining weight without addressing other aspects of their diet that are causing the weight gain.

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Too Long Didn’t Read Here’s What You Need To Know

Yo-yo dieting is the dark side of weight loss. And unfortunately, it happens to a lot of people. Remember, weight loss isn’t synonymous with being healthy. Yo-yo weight cycling comes from unrealistic and sometimes unhealthy diets that we couldn’t possibly maintain. Even if you’ve been stuck in the vicious cycle of weight loss and weight gain, it doesn’t mean you can’t get out of it.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Weight Loss Diets Success Rates

Unfortunately, weight loss diets have a disappointing track record.

In one study, 3 years after participants concluded a weight loss program, only 12% had kept off at least 75% of the weight theyd lost, while 40% had gained back more weight than they had originally lost .

Another study found that 5 years after a group of women lost weight during a 6-month weight loss program, they weighed 7.9 pounds more than their starting weight on average .

Yet, another study found that only 19% of people were able to maintain a 10% weight loss for 5 years .

It also appears that weight regain occurs regardless of the type of diet used for weight loss, although some diets are linked to less regain than others.

For instance, in a study comparing three diets, people who followed a diet high in monounsaturated fat regained less weight than those who followed a low fat or control diet .

A group of researchers who reviewed 14 weight loss studies pointed out that in many cases, regain may be higher than reported because follow-up rates are very low and weights are often self-reported by phone or mail .

Research shows that the majority of people will gain back most of the weight they lose while dieting and will even end up weighing more than before.

Summary

Although a small percentage of people manage to lose weight and keep it off, most people regain all or a portion of the weight they lost, and some gain back even more.

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Drinking Too Many Milky Coffees

Over 60% of Americans drink coffee daily .

This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.

However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee, which can make it unhealthy. This means your coffee habit might be contributing to fat gain .

For example, a tall latte from Starbucks has 204 calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories .

Not Eating Healthy On The Weekend

Why Dieting Can Make You Gain Weight

People often find it easier to eat healthy during the week because they typically have a daily routine with their work and life commitments.

Conversely, weekends tend to have less structure. In addition, people may be around more unhealthy temptations, which can lead to weight gain.

In one study, scientists observed the diet and exercise habits of 48 people. They found that people gained weight on weekends, as they ate more food and were less active .

Fortunately, you also have more time on the weekends to go outdoors and exercise. Moreover, you can avoid temptation by removing unhealthy foods from the household.

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‘big Mac And Diet Coke’ Mentality

It may also be that people with very poor diets disproportionately drink diet sodas.

Popkin calls this the Big Mac and Diet Coke mentality.

Especially in America, we have a lot of people who eat high-fat, high-sugar diets, but also drink diet sodas, he says.

Sharon Fowler, MPH, who led the San Antonio study, acknowledges this, but she also thinks something else is going on.

“I am not convinced these sweeteners are as safe as they should be, given their widespread use, says Fowler, a faculty associate in the division of clinical epidemiology at the University of Texas Health Science Center in San Antonio. I am concerned that we are in the middle of a giant experiment and we dont know the outcome.

Science Matters When It Comes To Weight Loss

The amount of information available on food, diet and weight loss is endless and not much of it is credible or correct. Popular media is full of fad diets and magic weight loss potions endorsed by celebrities and supported by personal success stories.

Much of what is claimed is based on anecdotal rather than scientific evidence and, many times, there is something to be gained by the person or organisation behind the claim .

Unlike other fields where experts are trusted when it comes to nutrition and health, it seems that everyone is an expert.

While its true that were all different and what works for some may not work for others, proper scientific studies include a wide range of people to account for individual differences.

If you would like to lose weight, a good start would be basing your diet on foods that fit within the Australian Guide to Healthy Eating. Or see a qualified health professional who will give you dietary advice that is evidence-based, tailored to your nutritional and health needs and suits your lifestyle.

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What Happens If A Fat Person Eats Fat

People who are obese and leptin resistant may not experience the same metabolic advantage as people who are already low in body fat.

As you eat large amounts of fat as an obese person, insulin doesnt go up but the additional dietary fat will go directly into your fat stores.

Your body increases leptin levels in the blood but the difference is, your body doesnt care. Its resistant to the effects of leptin so your metabolism doesnt go up, your appetite doesnt go down and you dont experience the same weight loss benefits as someone who is already lean.

But this doesnt mean carbohydrates should be the alternative for an obese person.

Instead, focusing on completely restricting your carbohydrate intake and using fats as your main source of energy will prime your body into receiving the same health benefits as people who are already lean.

This is also known as ketosis. Once your body prefers fat as fuel rather than carbohydrate , you will begin to experience regulated insulin and leptin hormonal functioning, decreased appetite and faster weight loss.

Following a ketogenic diet will help people who are overweight to start burning both dietary and body fat as energy rather than storing it.

Single Food Diets Dont Work

Best Diet Facts: Does Fat Make Me Fat?

Plenty of diets are based on the belief that the digestive system can’t process a combination of foods or nutrients. Commonly, carbohydrates and proteins are incorrectly thought to ‘clash’, leading to digestive problems and weight gain.

The opposite is often true foods eaten together can help the digestive system. Such as, vitamin C in orange juice can increase iron absorption from a meal rich in plant-based iron like beans and rice, lentils and other legumes.Also, very few foods are purely carbohydrate or purely protein most are a mixture of both. The digestive system has enzymes that are perfectly capable of breaking down all the foods we eat so single food diets should be avoided.

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How Many Calories Do You Burn With Your Mouth

Some people claim that activities like Bikram Yoga allow you to burn 1,000 calories per hour but this claim is false. One study found that in a 90-minute Bikram Yoga class, women burned an average of only 330 calories and men burned 460 calories. This equates to sweating while running 3.5 mph for the same amount of time.

You can burn calories even during activities that don’t make you sweat a lot. For example, you can still burn calories by swimming, lifting low weights, or exercising when it’s cold outside in winter.

How Do They Decide Who Won The Weight Loss Challenge

Weight loss challenge: Winners are determined by percentage of total weight loss. This is a fairer comparison than total pounds lost since heavier persons can safely lose weight more rapidly. A healthy rate of loss is 1% of beginning weight per week.

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Why Doesn’t Sweating Mean Losing Fat

Excessive exercise or sleep will cause your body to sweat a lot, it does not mean that your body fat has decreased. Your body will burn calories and use energy from your fat stores, but it will fill up when you have your next meal. Fat loss can occur through the consumption of protein. Plus, if you combine resistance training with cardio, your body will respond better to these foods.

The idea is that disciplines like Yoga and Pilates don’t reduce fat because they make you sweat less because they actively build a fit body. So, sweating in the gym or running for hours doesn’t mean you burn a lot of fat, but your body tries to rest.

Dieting And Body Image

Diets That Work: Do Carbs make you Fat

As the obesity epidemic continues to grow, many people turn to calorie-restricted diets in an attempt to lose weight.

However, people with obesity arent the only ones dieting. Losing weight is a priority for many people who either have less weight or are slightly overweight, particularly women.

Many researchers believe this is related to having a poor body image, which is made worse by constant media exposure to slim models, celebrities, and athletes .

The desire to be thinner can begin as early as grade school. In one study, more than 50% of girls ages 68 with less weight said that their ideal weight was lower than their actual weight .

Girls beliefs about dieting and weight are often learned from their mothers.

In one study, 90% of mothers reported they had dieted recently. Study results showed 5-year-old daughters of dieting mothers were twice as likely to already have thoughts about dieting, compared with daughters of non-dieting mothers .

Summary

The desire to be thin is very common in women and can begin as early as 5 years old. Early awareness of dieting is often due to a mothers dieting behavior.

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Macronutrients And Weight: Do Carbs Protein Or Fat Matter

When people eat controlled diets in laboratory studies, the percentage of calories from fat, protein, and carbohydrate do not seem to matter for weight loss. In studies where people can freely choose what they eat, there may be some benefits to a higher protein, lower carbohydrate approach. For chronic disease prevention, though, the quality and food sources of these nutrients matters more than their relative quantity in the diet. And the latest research suggests that the same diet quality message applies for weight control.

Dietary Fat and Weight

Low-fat diets have long been touted as the key to a healthy weight and to good health. But the evidence just isnt there: Over the past 30 years in the U.S., the percentage of calories from fat in peoples diets has gone down, but obesity rates have skyrocketed. Carefully conducted clinical trials have found that following a low-fat diet does not make it any easier to lose weight than following a moderate- or high-fat diet. In fact, study volunteers who follow moderate- or high-fat diets lose just as much weight, and in some studies a bit more, as those who follow low-fat diets. And when it comes to disease prevention, low-fat diets dont appear to offer any special benefits.

Part of the problem with low-fat diets is that they are often high in carbohydrate, especially from rapidly digested sources, such as white bread and white rice. And diets high in such foods increase the risk of weight gain, diabetes, and heart disease.

What Is The Role Of Willpower

Self-control is the capacity to alter or override dominant response tendencies and to regulate behavior, thoughts, and emotions . It tends to be a statistically significant predictor of body mass index in longitudinal studies that measure self-control in children and then measure weight from three to 30 years later .

It is clear that self-control plays some role in weight, but it is also important to appreciate that this role is quite small, explaining from 1 to 4 percent of the variance in BMI in these studies. Its not the case that self-control is simply an unreliable or poor measure in general. The same measures of self-control in these studies do powerfully predict large proportions of variance in other outcomes, including, for example, 32 percent of the variance in scores on the quantitative SAT, and 28 percent of the variance in scores on a measure of coping resiliency , as well as 45 percent of the variance in eighth grade GPA . Similarly, a meta-analysis found that a commonly used self-report measure of self-control was more powerful in predicting outcomes in the domains of school achievement, well-being , and even interpersonal functioning , than in eating and weight .

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