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What Really Causes Weight Gain — Calories, Carbs, or Fat?
Diets often blame a single nutrient — usually carbs or fat — as the main reason for weight gain. But is that really the true cause?
In this episode, we talk about energy balance and how carbs, fats, and proteins affect our health and weight. You’ll learn why the key isn’t cutting out entire food groups, but focusing on nutrient balance, portion sizes, and food quality.
Or listen on:
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Energy Balance & Weight Control
Hall, K.D., & Guo, J. (2017). Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology, 152(7), 1718–1727.
Explains how energy balance (calories in vs. calories out) is the primary driver of weight change, while macronutrient composition modulates satiety and metabolism.
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Macronutrients and Body Composition
Westerterp-Plantenga, M.S., et al. (2009). Dietary Protein, Weight Loss, and Weight Maintenance. Annual Review of Nutrition, 29, 21–41.
Shows that higher protein intake helps preserve lean mass, increases satiety, and supports long-term weight control.
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Carbohydrates, Glycemic Index & Satiety
Ludwig, D.S. (2002). The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes, and Cardiovascular Disease. JAMA, 287(18), 2414–2423.
Explains how carbohydrate quality (refined vs. whole) affects hunger, insulin, and energy balance.
Hu, T., et al. (2012). Effects of Low-Carbohydrate Diets Versus Low-Fat Diets on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled Clinical Trials. American Journal of Epidemiology, 176(Suppl_7), S44–S54.
Finds that both low-carb and low-fat diets can reduce weight short-term, but overall calorie reduction is the key driver.
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Dietary Fat: Type Matters
Mozaffarian, D., & Ludwig, D.S. (2015). The 2015 US Dietary Guidelines: Lifting the Ban on Total Dietary Fat. AMA, 313(24), 2421–2422.
Reviews evidence that total fat is not the enemy; quality of fat (unsaturated vs. trans fats) is critical for health outcomes.
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Dietary Fiber & Satiety
Slavin, J.L. (2005). Dietary Fiber and Body Weight. Nutrition, 21(3), 411–418.
Summarises how higher fiber intake supports satiety, lowers calorie intake, and reduces the risk of weight gain.
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Protein & Nutritional Requirements
FAO/WHO/UNU Expert Consultation (2007). Protein and Amino Acid Requirements in Human Nutrition. WHO Technical Report Series No. 935.
Global scientific consensus on protein needs, highlighting the role of protein in growth, tissue repair, and satiety.
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Sugar, Ultra-Processed Foods & Energy Intake
Lustig, R.H., et al. (2012). The Toxic Truth About Sugar. Nature, 482, 27–29.
Highlights the health risks of excessive added sugar intake.
Hall, K.D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67–77.
RCT showing that ultra-processed foods drive higher calorie intake and weight gain compared to unprocessed diets, even when macronutrients are matched.
Find out more on this topic in my blog:
>> How Much Protein Do We Need?
>> What are Carbohydrates, and Why Shouldn’t You Give up Carbs if You Want to Lose Weight?
>> Dietary Fats
