Why Losing Weight on Calorie-Controlled Diets Is Difficult
Hungry all the time? Can’t stay away from binge eating?
According to the latest study, individuals who experience significant drops in blood sugar levels hours after eating feel hungrier in general. These people eventually end up consuming more calories throughout the day than others.
The latest findings explained why it’s difficult for some individuals to lose excess weight, even when restricting calories. The study emphasized the importance of personal metabolism in relation to health and diet.
Over two weeks, the researchers gathered comprehensive data on various health indicators (such as blood sugar levels) from 1,070 participants. These study participants consumed standardized breakfasts and freely selected meals. The total number of meals and breakfasts was over 70,000 and 8,000, respectively.
A typical breakfast consisted of muffins. All muffins contained the same number of calories, but they varied in fiber, calcium, fat, and carbohydrate content. The researchers performed an oral glucose tolerance analysis (fasting blood sugar response test) to assess how well the subjects’ bodies process sugar.
Throughout the study, the subjects were required to wear a device to track sleep and activity. They also wore continuous glucose monitors to track blood sugar levels. Moreover, participants used an app to monitor their alertness and hunger levels and note down what and when they ate during the day.
Earlier research on eating and blood sugar concentrated on how levels peak and drop after a meal (in the first two hours). After closer examination, the PREDICT team discovered that some individuals had significant “sugar dips” two to four hours following the initial blood sugar peak.
In other words, these people’s blood sugar levels dropped rapidly below baseline before rising again.
Although they consumed the same amount of meals, “big dippers” experienced a 9% rise in hunger levels. They also felt the need to start another meal 30 minutes earlier than “little dippers.”
According to the experts, one of the best ways to eat less and feel fuller for longer is to pick foods that work with your body’s specific biology. These findings pave the way for personalized, data-driven advice for individuals looking to control their calorie intake and appetite.
All in all, getting enough exercise, consuming a balanced, calorie-controlled diet, and maybe investing in a quality weight loss pill can bring you closer to your body goals.
Photo by Bill Oxford on Unsplash