Weight Gain vs Healthy Eating

The high GI foods are rapidly converted into glucose in the intestine and are as quickly absorbed into the bloodstream. This causes a rapid increase in the levels of insulin produced thus decreasing blood glucose levels, which consequently result in the body’s tissues and brain being actually starved of energy. The brain sends out hunger signals for another quick fix meal to replenish the glucose stores. Then the rapidly fluctuating glucose and insulin levels lead to excessive calories being consumed, which have no place to go except to be stored in your body’s fat cells. This invariably leads to excessive weight gain.

The increased insulin levels that are needed to fill the cells with sugar also inhibit the production of a muscle protein called glucagon which signals the body fat cells to burn stored fuel when the blood glucose levels fall below a critical level. Since this production of glucagon is inhibited, the fat cells store more fat (in the form of triglycerides) instead of burning fat for the production of energy.

As a result less energy is produced and more fat is stored. Therefore, the sudden spikes in blood sugars and insulin levels promote fat storage. Due to a constant trigger to secrete insulin the pancreatic cells get burnt in the long run and hamper the release of insulin. As a result insulin insensitivity is established and diabetes sets in.

Regularity, balance and moderation is the key to healthy eating.

Regularity in meal consumption is very essential for weight loss to occur. One should eat 5 to 6 small frequent meals. This would further help in proper distribution of calories and also keep up the energy levels so that subsequent overeating in the next meal is prevented. Skipping meals results in loss of energy and eventually affects health and wellbeing. Fasting may reduce weight, but some of that weight is muscle and most of it is water, which is further damaging for the body.

Balancing food intake with conscious activity is most important. Energy expended has to be more than energy intake for weight loss to occur. In case you indulge in fatty and calorie-rich food once in a while, you should compensate for the same by putting in extra effort in terms of conscious activity or by managing other meals of the day.

Moderating your diet is also necessary if you want to lose weight. You must know the amount of food which satisfies your hunger. Getting the food portions right would assist you in losing weight more effectively.


  1. Ming Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
  2. Dietary Guidelines for Indians – A Manual, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2003.
  3. Mahtani R. The Ultimate Indian Diet Book, Macmillan India Ltd, 2005.


shree6274 Sunday, May 11, 2014

after walking we can sleep or not...? why..?

jannat06 Friday, August 23, 2013

hello i need to reduce my weight as in a 2 months i am getting merry. my height is 5'3" and my weight is 50 kgs. my husband is very slim and that's why i am worried about. please help me out.

Advancells Monday, August 26, 2013

Hello Jannat06, you needn't worry much about your weight even though 50Kgs is slightly on the higher side. Go for regular jogging in the morning and go to the gym in the evening. Drink loads of water and lemon juice. In quick time you will be able to see the changes in you. Happy married life in advance!!!

EthanGee Saturday, July 13, 2013

Losing weight has to be gradual that's why I don't believe in the promises of quick fix. Right now, I may have not been losing weight through exercise and diet as I'm just recuperating from a previous injury, but I do plan to go back as soon as I get back on my optimum state of well-being. however, I am currently using a weight loss aid to temporarily help me lose weight as I've put too much weight after I got hospitalized. Don't get me wrong, I did asked my doctor about it. Prescopodene has been a helping tool for me to not gain weight while on recovery. What I like about it is that my body seems to react well with it. Not all pills are bad, just try to be knowledgeable about what you'll take. Thanks

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