Why Gaining Weight Feels Easy

It's in our nature to gravitate towards foods that are enjoyable to eat. Unfortunately, many of these tasty options are high in sugar, sodium, saturated fat, and calories.

A cheeseburger and fries are often more tempting than a serving of broccoli and kidney beans, and the doughnuts in the break room are likely to catch your eye more than the hard-boiled egg you packed.

I completely understand.

Unhealthy foods seem to call out to us, overshadowing the more nutritious options available.

But why is that?

Research indicates that eating can activate the brain’s reward system, similar to the effects of drugs or sex, making it pleasurable.

This response leads to the release of “feel-good” hormones, explaining our cravings for sugary, salty, and fatty foods. These foods light up the brain’s pleasure centers, much like addictive substances do.

For instance, it's safe to say that chocolate is a favorite for many. It has been shown to improve mood by stimulating endorphin production, which enhances feelings of pleasure, and boosts serotonin, acting as a natural antidepressant.

Chocolate is just one of many tasty foods that can trigger the brain's reward mechanisms. These same pathways are engaged during substance addiction.

This is why gaining weight can happen so easily!

Studies have revealed that the brain regions associated with pleasure in addiction are also activated when consuming highly palatable foods.

Understanding Intermittent Fasting vs. Starvation

Intermittent fasting is not equivalent to starving oneself. When done correctly, it can promote health and assist in achieving and maintaining desired weight.

It can facilitate weight loss, but the key is not to drastically cut calories. Instead, individuals should aim to consume their regular caloric intake or a slight deficit during a designated timeframe daily.

Intermittent fasting typically involves alternating between periods of eating and fasting. One common method is the 16:8 approach, where eating is confined to an 8-hour window followed by 16 hours of fasting. For instance, if you start eating at 9:00 a.m., you would finish all meals by 5:00 p.m.

While it may feel challenging to stop eating after 5:00 p.m., if you choose nutritious foods within that window, hunger should not be overwhelming.

You could also adjust your eating window to a later time, such as from 10:00 a.m. to 6:00 p.m. The essential part is allowing your body fasting periods, which can benefit digestion and gut health.

Starvation Diet Defined

In contrast, a starvation diet involves going for extended periods with minimal food intake, often less than 800 calories daily, creating a significant caloric deficit. This approach leads to unhealthy weight loss that is unsustainable and can pose serious health risks.

Consequences of Severe Food Restriction - Starvation lowers serotonin levels, a neurotransmitter associated with calmness and contentment. - Low serotonin can lead to irritability and decreased motivation, often resulting in a rebound into overeating for relief. - Healthy eating promotes stable serotonin levels, bolstering emotional resilience.

The Body’s Response to Extreme Caloric Deficiency The brain's priority is to maintain essential functions, meaning that severe calorie restrictions can lead the body to prioritize vital organs over less critical processes. This can affect:

• Nail and Hair Growth: Nails and hair may become weak and brittle.
• Immune Function: A weakened immune system may struggle against infections.
• Hunger and Digestion: Increased hunger and digestive problems may arise.
• Reproductive Health: Menstrual cycles may become irregular or cease.
• Skin Condition: Signs of premature aging and slow healing may occur.
• Bone Health: Bones may become fragile.
• Mental Well-Being: Starvation can negatively impact mental health, potentially leading to eating disorders.

Although a starvation diet may result in some initial weight loss, it is an unhealthy method. Remember, your body requires a sufficient caloric intake to function properly.