Weight loss diets: carbohydrates or fat and protein?
There are countless personal stories, and the joy of success often encourages others to try the same diet. For some, it works; for others, it doesn’t. And the reason is not always a lack of discipline. There is no need to blame yourself if a diet that brought your friend amazing results turns out ineffective for you. What works, or doesn’t, depends on individual differences in our bodies, rooted in our genetic makeup.
Different gene variants create metabolic differences between individuals. Our genes also regulate appetite, energy storage, and how challenging weight loss is.
Why does weight drop more easily for some?
Beyond the suitability of a particular diet, there are also differences in how quickly stored fat is released from the body. Interestingly, the number of fat cells in the body does not decrease with weight loss. Instead, the size of the fat cells shrinks as they lose stored fat. The more fat a person has, the faster it can be reduced with dietary and exercise changes. When body fat percentage is already low at the start, the body tends to cling more tightly to its remaining energy reserves.
Research shows that different FTO genotypes respond differently to weight loss attempts. Interestingly, the obesity-predisposing FTO genotype was associated with greater weight loss. On the other hand, the study also found that participants with a homozygous FTO allele pair showed much greater variation in weight outcomes. This phenomenon may be explained by both how easily weight is gained and how easily it is lost, with repeated dieting attempts leading to yo-yo weight patterns.
(Xiang L, Wu H, Pan A, Patel B, Xiang G, Qi L, Kaplan RC, Hu F, Wylie-Rosett J, Qi Q. FTO genotype and weight loss in diet and lifestyle interventions: a systematic review and meta-analysis. Am J Clin Nutr. 2016 Apr;103(4):1162-70.)
Calories are everywhere
It is often forgotten that fat and protein, in addition to carbohydrates, are energy nutrients. This means they contain calories just like carbohydrates. Even pure alcohol is very high in energy. All of these sources of energy can just as easily be stored as body fat if energy intake exceeds energy expenditure. The caloric values per gram of each nutrient are:
- fat: 9 kcal
- alcohol: 7 kcal
- protein: 4 kcal
- carbohydrate: 4 kcal
- fiber: 2 kcal
(Fineli: Nutrient: energy, calculated. 2023)
To support weight management, the Evogenom My Nutrition & Weight System and My Fuel & Weight System genetic tests help you identify the nutrients, meal rhythm, and exercise habits that your body specifically needs, so you can discover the weight management approach that truly works for you.