Nutrition and Weight management: What’s the Connection?

“You are what you eat” encompasses the relationship between the body & food beautifully, as what we eat directly affects how our body functions.

Some people workouts 4-5 days a week and still cannot lose weight, this is because diet is equally important for weight loss. We have compiled a detailed guide to help you understand how nutrition and weight management are co-dependent.

Co-dependency of Nutrition & Weight Management

While the concept of eating stems from our basic need for survival over centuries our relationship with it has evolved into something more complex than just fueling or energizing.

Food has become a medium of socialization within the society which has caused the priorities to shift from food being nutritious to it being “aesthetic”, which means food is more for the eyes than it is for the body anymore. And overconsumption of these empty calories has led to health issues like diabetes, cardiovascular diseases and obesity.

For a body to function properly it requires macronutrients and micronutrients. So, what are these nutrients that play a vital role in weight management? Let’s dive deeper into it;

Macronutrients and their role in weight management

·      Carbohydrates

The diet culture has marked “carbs” as the enemy when trying to lose weight or generally stay fit. However, carbs are sugar molecules that are an essential part of the three nutrients found in food and drinks.

Carbs are broken down into glucose in your body and provide energy for the body’s tissues, organs and cells.

They are the body’s main fuel source, as the glucose stored in your body converts into energy to support your physical activities.

So, are carbs bad? No! Eliminating carbs from your diet can increase the risk of bowel problems, kidney problems and weight gain. (1)

The 2020-2025 Dietary Guidelines For Americans recommend consuming carbohydrates between 45-65 per cent for daily calorie requirements which translates to 225 to 325 grams of carbs per day on a 2,000 calorie diet.

Hence, the key is incorporating carbs through the right food for weight management like:

·      Protein

Protein plays a vital role in maintaining the health of your body and is crucial for weight loss.

It is invaluable when it comes to keeping you full and satisfied after a meal. However only 25-35 grams of protein gets absorbed at a time, so you need to portion out your intake throughout the day accordingly.

If you are on a 2,000-calorie diet you need about 50-175 grams of protein per day. Protein has a higher thermic effect which refers to the amount of energy your body takes to digest, absorb and metabolize the food you eat, which helps burn more calories and aid in weight loss.

Clinical trials have found that a high-protein diet induces weight loss and lowers the risk of cardiovascular diseases and blood pressure. (2)

To incorporate protein in your diet for weight management aim to include:

• Chicken
• Turkey
• Fish
• Tofu
• Legumes
• Low-fat dairy

·      Healthy fats

Healthy fats are a type of nutrient that are just like carbs and protein, your body needs some fats for energy, to protect your brain and heart and absorb nutrients.

“Fats” hold a negative connotation to it, but not only fats are created equal. When you talk about bad fats it refers to artificial trans fats and saturated fats that cause issues such as weight gain, cardiovascular diseases etc. However, good fats are unsaturated and omega-3 fatty acids are the opposite of that.

Healthy fats help with weight loss by:

• Increasing satiety
• Boosting metabolism
• Improving insulin sensitivity
• Supporting heart health
• Reducing inflammation

Now some of the foods that you can derive healthy fats are:

• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish

Micronutrients and their role in weight management

·      Vitamins

Vitamins will not directly cause weight loss but they will help make your body healthier for it to process weight loss like boosting your metabolism.

A study has shown that improvement in metabolic health leads to weight loss and improvement in blood glucose, hypertension, lipid profiles and sleep apnea. (3)

A deficiency in B vitamins can affect or disrupt your metabolism, some of the B vitamins that play a role in your metabolism include:

• B-12
• Biotin
• Folate
• B-6
• Pantothenic acid or B-5
• Niacin or B-3
• Riboflavin or B-2
• Thiamine or B-1

Vitamin D can regulate metabolism and support weight loss along with Vitamin C which aids in reducing belly fat by supporting fat oxidation during an exercise session.

·      Minerals

Minerals can also be beneficial for metabolism, nutrient absorption and energy production. While there isn’t one “magic mineral” that guarantees weight loss, certain minerals can support a healthy weight loss diet.

• Calcium provides small increases in thermogenesis that is the body’s temperature which helps boost metabolism by prompting fat burn
• Chromium helps in reducing cravings that can lead to weight gain
• Manganese: it helps regulate blood sugar levels and insulin sensitivity
• Zinc: a deficiency in zinc leads to increased cravings and hunger for unhealthy foods regulating zinc can help in weight management

Conclusion

Food & nutrients have a direct link to our weight, hence being mindful of what we eat can help in weight management as well as maintaining health and fitness.

If you want to improve your diet consult your health care provider for the best suitable options for your dietary needs.

FAQs

1. What is the relationship between nutrition and weight management? 

Nutrition plays a vital role in weight management as it can directly either promote or hinder weight loss and maintenance.

 2. Why is weight important in nutrition?

Weight can have a significant influence on overall health and wellbeing, hence good nutrition goes hand in hand with healthy weight.

3. How does diet help in weight management? 

With a diet, you portion out the calories needed as per your body weight which helps in regulating your food intake helping you keep a proper weight.

 4. What role does proper nutrition play in effective weight management?

Nutrition helps maintain the body by boosting energy and metabolism which is essential for weight management.

5. How to reduce weight by nutrition?

It is important to focus on the macro and micronutrients to ensure proper weight management.

6. How important is diet and nutrition?

It is extremely important as without proper nutrition your diet can be affected which can lead to weight loss and other health issues.