When we talk about weight gain, we often wonder what the real culprit is, or which macronutrient – carbohydrates, fats or proteins – is the main culprit. This discussion, however, risks diverting attention from a fundamental aspect: the calorie balance.
The role of calories in weight control
The science of nutrition is clear: To understand weight gain, it’s essential to look at calories consumed versus calories expended. A calorie is a unit of energy and all calories have the same energy value, regardless of their source (carbohydrates, proteins or fats).
If we consume more calories than we burn through daily activities and exercise, the body stores the excess as fat.
To know more:
Carbohydrates and Proteins: impact on weight
Shutterstock/Roman Samborskyi
Carbohydrates and proteins are essential for our body, but they have different functions and metabolic impacts.
- Carbohydrates: They are the main source of energy for the body and are found in foods such as fruits, vegetables, bread and pasta. When consumed, carbohydrates are transformed into glucose, our body’s favorite fuel. An excess of carbohydrates, as well as an excess of any other macronutrient, can lead to an increase in fat reserves.
- Proteins: They are essential for tissue growth and repair. Unlike carbohydrates, proteins have a higher thermic effect (the amount of energy needed to digest them is greater) and can contribute to a longer-lasting feeling of satiety, but also proteins, if consumed in excessive quantities compared to energy expenditure, can contribute to weight gain.
Limitations of the insulin model
The insulin model of obesity suggests that the main driver of weight gain is insulin, the hormone that regulates the use of glucose in our body. According to this model, high carbohydrate consumption leads to spikes in blood sugar and insulin, which in turn increase fat storage. However, recent studies show that the insulin model is oversimplified and does not fully explain the complex process of body weight gain.
To know more:
Effect on the sense of satiety
The impact of carbohydrates and proteins on hunger is a central theme in nutrition.
- THE carbohydrates they increase satiety mainly through the insulin response: insulin, a hormone released in response to the consumption of carbohydrates, helps reduce the feeling of hunger. Furthermore, a high carbohydrate intake stimulates the production of leptin, another hormone that promotes satiety, thus helping to prolong the period between meals in which you do not feel hungry.
- On the other hand, the proteins they are notoriously satiating for several reasons: they have a high thermic effect (which means the body uses a significant amount of energy to digest them), they increase the production of satiety hormones such as peptide YY and cholecystokinin, and they reduce ghrelin levels, the hunger hormone. This makes protein particularly effective at prolonging the feeling of fullness after a meal.
Comparing carbohydrates and proteins, it is clear that both play an important role in regulating hunger, but proteins tend to have a greater impact on long-term satiety. However, to maximize the feeling of satiety, a balanced diet that includes both (along with fats, which contribute for example by delaying gastric emptying), together with other elements such as fiber and water, is crucial for effective management of appetite and body weight.
Physical activity
A balanced intake of carbohydrates, proteins and fats is essential to optimize the quality of physical activity, directly influencing weight loss.
- THE carbohydrates they are the main fuel for high intensity exercise and are also involved in the energy metabolism of fats (“Fats burn at the fire of carbohydrates” because, for lipid metabolism to proceed via the Krebs cycle, carbohydrates are necessary for the formation of Oxaloacetate. In a certain sense, fats are metabolically dependent on carbohydrates […] Source: Project Invictus).
- The proteinshowever, are crucial for muscle repair and growth, supporting tissue regeneration after exercise and contributing to the maintenance of lean mass, which is essential for an active metabolism.
- THE fats they provide energy for low-intensity, long-duration activities, as well as being vital for the absorption of fat-soluble vitamins, which are crucial for overall health.
A balance of these macronutrients not only enhances physical performance but, through increasing muscle mass and optimizing metabolism, promotes more effective and sustainable weight loss.
To know more:
An overview
While it’s true that carbohydrates can affect insulin levels and that protein can increase metabolism and satiety, both macronutrients contribute to the total calorie balance, which is the true determinant of weight gain.
Modern science teaches us that it is the overall context of nutrition and lifestyle that determines metabolic health and weight control. Balanced diet, regular physical activity and good stress management are all key components to maintaining a healthy weight.
In conclusion, rather than focusing exclusively on “carbs vs proteins”, it is more useful to adopt a holistic approach to nutrition, which considers calorie balance, the quality of foods consumed and overall lifestyle. This approach is not only more scientifically accurate, but it is also more sustainable and beneficial to your overall health in the long term.
To know more:
