Factors Affecting Weight Gain

Body weight is influenced by multiple factors including genetics, diet, neurotransmitter function and physical activity. When excess weight is introduced, particularly in the midsection, complex interactions occur that can lead to increased health risks for cardiovascular disease, diabetes, sleep apnea and more. Elevated adrenal stress hormones are also associated with being overweight. These hormones interact with brain neurotransmitters, negatively impacting mood and appetite control. These compounding issues often derail efforts toward healthy weight management leading to defeatism. When combined with a healthy diet and regular exercise, our comprehensive weight loss protocols support a proactive path back towards good health.

 

Healthful Diet

The cornerstone of any weight management plan is a healthy diet, which should include whole foods with low glycemic value, such as protein, essential fats, vegetables, high fiber fruit, whole grains and legumes. Further, many of these types of foods are more slowly digested, helping promote feelings of fullness. In a recent study, a higher protein and fiber diet offered statistically significant support for weight management and lean body mass compared to a standard low-fat diet.

Other research has shown that diets higher in protein help preserve muscle mass during a weight management program. In a recent study, individuals following a higher protein diet also reported more satisfaction and satiety when protein was increased to 20% of their total intake.

Additionally, current research has shown that the type and amount of carbohydrate and fat consumed can affect certain weight-related gene expression. A diet high in sugars, refined carbohydrates, starchy vegetables and refined vegetable oils promotes abdominal weight gain and visceral fat accumulation. Conversely, complex carbohydrates from unrefined food sources high in fiber and antioxidant phytonutrients can contribute to healthy glucose metabolism and healthy weight management.

Essential fatty acids (EFAs) are particularly important for weight management programs. The optimal omega-6 to omega-3 intake ratio should be between 1:1 and 3:1, a stark contrast to the average American diet which can be between 12:1 and 20:1. This overload of omega-6 fats typically comes from processed oils in the diet, including refined vegetable oils, vegetable shortening, margarine and hydrogenated fats. Diets high in omega-3 fats promote healthy weight and metabolism, as well as cardiovascular system function. furthermore, a research suggests that omega-3 fatty acids can also support satiety.

Choose Healthful Foods

• Fruits and phytonutrient-rich berries
• Non-starchy vegetables (leafy greens and brightly colored vegetables)
• Lean meat
• Free-range eggs (fortified with omega-3)
• Fish and seafood
• Unrefined extra virgin olive oil and flaxseed oil
• Legumes and lentils
• Whole grain flour (brown rice or other whole grain breads, pasta and cereals)
• Organic dairy
• Raw nuts and seeds

Limit Unhealthful Foods

• Enriched white flour (savory snacks, white bread, white pasta)
• White rice, white potato
• Sugar or high fructose corn syrup (candy, soda)
• Fast foods
• Partially hydrogenated oils (shortening, margarine)
• Refined vegetable oils (corn, safflower, sunflower, canola, lite olive oil)
• Meats with saturated fat (untrimmed meat, processed meats)
• Non-organic whole fat dairy
• Artificial sugars and sweeteners
• Preservatives chemicals or antibiotics

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