Jul 01, 2024

Why We Gain Weight

Today, we’re diving into some eye-opening insights from Gary Taubes’ book Why We Get Fat. I was first introduced to Gary with his book The Case Against Sugar – it was shocking and awesome all at the same time. But his Why We Get Fat book isn’t just about ‘how to lose weight’; it’s about understanding the science behind how our bodies react to food. Let’s dive right in!
The Root Cause of Weight Gain
Gary Taubes breaks it down simply: “It’s not about how much you eat, but what you eat.” This shifts the focus from calorie counting to the quality of the foods we consume. Taubes emphasizes that insulin is the key player in weight gain. When we eat too many refined carbs and sugars, our bodies produce more insulin, which tells our bodies to store fat. It truly is as straight-forward as that.
Let’s Get Practical: Specific Actions to Try
Here’s how you can use this information to make healthier choices starting today:
  1. Reduce Refined Carbs and Sugars Action Step: Swap out white bread, pasta, and sugary snacks for whole grains, fruits, and vegetables. Try replacing a sugary breakfast cereal with a bowl of oatmeal topped with fresh berries and nuts.
  2. Prioritize Protein and Healthy Fats Action Step: Focus on protein-rich foods like chicken, fish, eggs, and plant-based proteins. Include healthy fats like avocados, nuts, and olive oil in your meals. A great example is having a grilled chicken salad with avocado and olive oil dressing for lunch.
  3. Eat Whole, Unprocessed Foods Action Step: Fill your plate with whole foods that are as close to their natural state as possible. Think veggies, lean proteins, and whole grains. Next time you’re grocery shopping, spend more time in the produce section and less in the aisles with packaged foods.
Here’s a few favorite quotes from the book
  • “Eating too many refined carbohydrates disrupts our hunger and satiety cues, leading to overeating and weight gain.”
  • “What we choose to eat or omit from our diet can have profound consequences for our overall health and weight management.” Our food choices directly influence the hormones that regulate our metabolism, such as insulin and leptin. A well-balanced diet rich in nutrients promotes a healthy metabolism and improved hormone regulation.
  • “The point to keep in mind is that you don’t lose fat because you cut calories; you lose fat because you cut out the foods that make you fat-the carbohydrates.” Focus on what you eat, not just how much.
Create New Habits
Here are a few tried-n-true habits to work on implementing, if you don’t already:
  • Plan Your Meals: Take some time each week to plan meals that focus on whole foods, healthy fats, and proteins. We can’t emphasize enough the power of meal-planning & -prepping.
  • Read Labels: Start reading food labels to identify hidden sugars and refined carbs. This simple habit can help you make better choices and avoid foods that spike your insulin levels.
  • Mindful Eating: Practice eating mindfully. Pay attention to what you’re eating, savor each bite, and listen to your body’s hunger and fullness cues.
  • Limit Exposure: While you’re working on eliminating sugars & simple carbs from your daily life, take care to not put yourself in situations where the temptation might be overwhelming.
  • Nutritional Coaching: Meet with Coach Neil for the very best advice on how to eat for better health! Nutritional Coaching is included with your membership!
Have a wonderful week!
Coach Jenn
an infographic depicting low-carb vs low-fat diets and weightloss