{"id":32845,"date":"2025-09-11T20:16:39","date_gmt":"2025-09-11T17:16:39","guid":{"rendered":"https:\/\/dietsabc.com\/podcasts-en\/what-really-causes-weight-gain-calories-carbs-or-fat\/"},"modified":"2025-09-26T23:12:12","modified_gmt":"2025-09-26T20:12:12","slug":"what-really-causes-weight-gain-calories-carbs-or-fat","status":"publish","type":"podcast_en","link":"https:\/\/dietsabc.com\/en\/podcasts-en\/what-really-causes-weight-gain-calories-carbs-or-fat\/","title":{"rendered":"What Really Causes Weight Gain \u2014 Calories, Carbs, or Fat?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"32845\" class=\"elementor elementor-32845\" data-elementor-post-type=\"podcast_en\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-22e49305 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"22e49305\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1b91e616\" data-id=\"1b91e616\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1649e15d elementor-widget elementor-widget-ecap_audio_player_v3\" data-id=\"1649e15d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ecap_audio_player_v3.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ecap-player\" data-ecap=\"v3\"><div class=\"ecap-artwork\"><img decoding=\"async\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/44378081-1757610953662-35c79d5aba3da-scaled.jpg\" alt=\"What Really Causes Weight Gain \u2014 Calories, Carbs, or Fat?\" loading=\"lazy\" title=\"\"><\/div><div class=\"ecap-texts\"><h3 class=\"ecap-title\">What Really Causes Weight Gain \u2014 Calories, Carbs, or Fat?<\/h3><div class=\"ecap-description\"><p>Diets often blame a single nutrient \u2014 usually carbs or fat \u2014 as the main reason for weight gain. But is that really the true cause?<\/p>\n<p>\n<br \/>\nIn this episode, we talk about energy balance and how carbs, fats, and proteins affect our health and weight. You\u2019ll learn why the key isn\u2019t cutting out entire food groups, but focusing on nutrient balance, portion sizes, and food quality.<\/p>\n<\/div><\/div><div class=\"ecap-audio-wrap\" data-raw-url=\"https:\/\/d3ctxlq1ktw2nl.cloudfront.net\/staging\/2025-8-11\/df95294b-fb8a-643a-c845-9e04fab963c9.mp3\">  <div class=\"ecap-audio-ui\" role=\"group\" aria-label=\"Audio controls\">      <button type=\"button\" class=\"ecap-play\" aria-label=\"Play\/Pause\" title=\"Play\"><\/button>      <div class=\"ecap-right\">          <div class=\"ecap-progress\" aria-label=\"Timeline\" role=\"slider\" aria-valuemin=\"0\" aria-valuemax=\"100\" aria-valuenow=\"0\" tabindex=\"0\">              <div class=\"ecap-progress__bar\"><span class=\"ecap-progress__fill\" style=\"width:0%\"><\/span><\/div>          <\/div>          <div class=\"ecap-timebar\"><span class=\"ecap-time ecap-time__curr\">0:00<\/span><span class=\"ecap-time ecap-time__remain\">-0:00<\/span><\/div>      <\/div>  <\/div>  <audio 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class=\"elementor-button-text\">Spotify<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-453f0e59 elementor-widget elementor-widget-toggle\" data-id=\"453f0e59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1161\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1161\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">References<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1161\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1161\"><ol>\n<li>\n<h4>Energy Balance &amp; Weight Control<\/h4>\n<\/li>\n<\/ol>\n<p><strong>Hall, K.D., &amp; Guo, J. (2017).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28193517\/\" target=\"_blank\" rel=\"noopener\"><em>Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition<\/em><\/a><em>.<\/em> <em>Gastroenterology, 152(7), 1718\u20131727.<\/em><br \/>Explains how energy balance (calories in vs. calories out) is the primary driver of weight change, while macronutrient composition modulates satiety and metabolism.<\/p>\n<pre>\u00a0<\/pre>\n<ol start=\"2\">\n<li>\n<h4>Macronutrients and Body Composition<\/h4>\n<\/li>\n<\/ol>\n<p><strong>Westerterp-Plantenga, M.S., et al. (2009).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19400750\/\" target=\"_blank\" rel=\"noopener\"><em>Dietary Protein, Weight Loss, and Weight Maintenance<\/em><\/a><em>. Annual Review of Nutrition, 29, 21\u201341.<\/em><br \/>Shows that higher protein intake helps preserve lean mass, increases satiety, and supports long-term weight control.<\/p>\n<pre>\u00a0<\/pre>\n<ol start=\"3\">\n<li>\n<h4>Carbohydrates, Glycemic Index &amp; Satiety<\/h4>\n<\/li>\n<\/ol>\n<p><strong>Ludwig, D.S. (2002).<\/strong> <a href=\"https:\/\/www.researchgate.net\/publication\/11382291_The_Glycemic_Index_Physiological_Mechanisms_Relating_to_Obesity_Diabetes_and_Cardiovascular_Disease\" target=\"_blank\" rel=\"noopener\"><em>The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes, and Cardiovascular Disease<\/em><\/a><em>. JAMA, 287(18), 2414\u20132423.<\/em><br \/>Explains how carbohydrate quality (refined vs. whole) affects hunger, insulin, and energy balance.<\/p>\n<p><strong>Hu, T., et al. (2012).<\/strong> <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3530364\/\" target=\"_blank\" rel=\"noopener\"><em>Effects of Low-Carbohydrate Diets Versus Low-Fat Diets on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled Clinical Trials<\/em><\/a><em>. American Journal of Epidemiology, 176(Suppl_7), S44\u2013S54.<\/em><br \/>Finds that both low-carb and low-fat diets can reduce weight short-term, but overall calorie reduction is the key driver.<\/p>\n<pre>\u00a0<\/pre>\n<ol start=\"4\">\n<li>\n<h4>Dietary Fat: Type Matters<\/h4>\n<\/li>\n<\/ol>\n<p><strong>Mozaffarian, D., &amp; Ludwig, D.S. (2015).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26103023\/\" target=\"_blank\" rel=\"noopener\"><em>The 2015 US Dietary Guidelines: Lifting the Ban on Total Dietary Fat<\/em><\/a><em>.<\/em> <em>AMA, 313(24), 2421\u20132422.<\/em><br \/>Reviews evidence that total fat is not the enemy; quality of fat (unsaturated vs. trans fats) is critical for health outcomes.<\/p>\n<pre>\u00a0<\/pre>\n<ol start=\"5\">\n<li>\n<h4>Dietary Fiber &amp; Satiety<\/h4>\n<\/li>\n<\/ol>\n<p><strong>Slavin, J.L. (2005).<\/strong> <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900704003041\" target=\"_blank\" rel=\"noopener\"><em>Dietary Fiber and Body Weight<\/em><\/a><em>. Nutrition, 21(3), 411\u2013418.<\/em><br \/>Summarises how higher fiber intake supports satiety, lowers calorie intake, and reduces the risk of weight gain.<\/p>\n<pre>\u00a0<\/pre>\n<ol start=\"6\">\n<li>\n<h4>Protein &amp; Nutritional Requirements<\/h4>\n<\/li>\n<\/ol>\n<p><strong>FAO\/WHO\/UNU Expert Consultation (2007).<\/strong> <a href=\"https:\/\/openknowledge.fao.org\/server\/api\/core\/bitstreams\/36ade937-4641-46ed-aac4-6162717d8a7f\/content\" target=\"_blank\" rel=\"noopener\"><em>Protein and Amino Acid Requirements in Human Nutrition<\/em><\/a><em>.<\/em> <em>WHO Technical Report Series No. 935.<\/em><br \/>Global scientific consensus on protein needs, highlighting the role of protein in growth, tissue repair, and satiety.<\/p>\n<pre>\u00a0<\/pre>\n<ol start=\"7\">\n<li>\n<h4>Sugar, Ultra-Processed Foods &amp; Energy Intake<\/h4>\n<\/li>\n<\/ol>\n<p><strong>Lustig, R.H., et al. (2012).<\/strong> <a href=\"https:\/\/www.nature.com\/articles\/482027a\" target=\"_blank\" rel=\"noopener\"><em>The Toxic Truth About Sugar<\/em><\/a><em>. Nature, 482, 27\u201329.<\/em><br \/>Highlights the health risks of excessive added sugar intake.<\/p>\n<p><strong>Hall, K.D., et al. (2019).<\/strong> <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413119302487\" target=\"_blank\" rel=\"noopener\"><em>Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake<\/em><\/a><em>. Cell Metabolism, 30(1), 67\u201377.<\/em><br \/>RCT showing that ultra-processed foods drive higher calorie intake and weight gain compared to unprocessed diets, even when macronutrients are matched.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43fefbb3 elementor-widget elementor-widget-text-editor\" data-id=\"43fefbb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #00ff00;\">Find out more on this topic in my blog:<\/span><\/p>\n<p><span style=\"color: #00ff00;\">\u00a0&gt;&gt; <a href=\"\/en\/healthy-nutrition\/how-much-protein-do-we-need\/\" target=\"_blank\" rel=\"noopener\">How Much Protein Do We Need?<\/a><br \/><\/span><\/p>\n<p><span style=\"color: #00ff00;\">\u00a0&gt;&gt; <a href=\"\/en\/healthy-nutrition\/carbohydrates\/\" target=\"_blank\" rel=\"noopener\">What are Carbohydrates, and Why Shouldn&#8217;t You Give up Carbs if You Want to Lose Weight?<\/a><br \/><\/span><\/p>\n<p><span style=\"color: #00ff00;\">\u00a0&gt;&gt; <a href=\"\/en\/healthy-nutrition\/dietary-fats\/\" target=\"_blank\" rel=\"noopener\">Dietary Fats<\/a><br \/><\/span><\/p>\n<p><span style=\"color: #00ff00;\">\u00a0&gt;&gt; <a href=\"\/en\/healthy-nutrition\/macronutrients-and-micronutrients\/\" target=\"_blank\" rel=\"noopener\">What are macronutrients, and what are micronutrients?<\/a><br \/><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59111f16 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"59111f16\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/dietsabc.com\/en\/podcast-your-best-self\/\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">All Podcast Episodes<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Diets often blame a single nutrient \u2014 usually carbs or fat \u2014 as the main reason for weight gain. But is that really the true cause?<\/p>\n<p>\n<br \/>\nIn this episode, we talk about energy balance and how carbs, fats, and proteins affect our health and weight. You\u2019ll learn why the key isn\u2019t cutting out entire food groups, but focusing on nutrient balance, portion sizes, and food quality.<\/p>","protected":false},"author":25,"featured_media":32846,"template":"","categories":[278,267,266,269,268],"tags":[279,271,280,270,272],"class_list":["post-32845","podcast_en","type-podcast_en","status-publish","has-post-thumbnail","hentry","category-weight-loss","category-dieting","category-diets-2","category-healthy-eating","category-slimming","tag-diet","tag-dieting","tag-healthy-diet","tag-slimming","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/podcast_en\/32845","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/podcast_en"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/podcast_en"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/podcast_en\/32845\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/32846"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=32845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=32845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=32845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}