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  • Writer's pictureLisa Smith

5 Ways a Bad Diet Causes Weight Gain?

Updated: Apr 25


nutrient deficiency and weight control

How Nutrient Deficiencies Affect Your Weight


We all know that achieving and maintaining a healthy weight is a common goal for many of us. We often focus on exercise and watching our calorie intake, but did you know that nutrient deficiencies can also play a significant role? Yes, our bodies need a delicate balance of essential vitamins, minerals, and macronutrients to function optimally.


In this blog post, we will uncover how these nutrient deficiencies can affect your weight and overall well-being.


1. Slow Metabolism: The Key Culprit

When it comes to weight control, a slow metabolism can stop you reaching your goals. Vitamins and minerals act as cofactors in metabolic pathways, helping our bodies break down carbohydrates, proteins, and fats for energy. For example, B-vitamins support our metabolism, while iodine keeps our thyroid hormones in check and is responsible for regulating our metabolism.


When we lack these essential nutrients, our metabolism can slow down, making it harder to lose weight. In fact, a study published in the American Journal of Clinical Nutrition found that low vitamin B12 levels were associated with a higher risk of overweight and obesity.


2. Increased Cravings and Overeating: It's All About the Hormones

Ever find yourself reaching for those tempting, high-calorie snacks more often than you'd like? Well, nutrient deficiencies can mess with our hormonal balance, leading to increased cravings and emotional eating. Take vitamins D and B12, for example. When we're running low on these nutrients, studies have shown a higher risk of emotional eating and cravings for those not-so-healthy treats.


Vitamin D is not just a vitamin; it also acts as a hormone in our bodies. Maintaining adequate levels is essential for a healthy metabolism and preventing fat accumulation. In fact, research published in the British Journal of Nutrition found that low levels of vitamin D were linked to higher body mass index (BMI) and increased body fat.


3. Reduced Energy Levels: Fuel Up for the Journey

Ever feel like your energy levels have hit rock bottom? Nutrient deficiencies, especially in iron and B-vitamins, can be the culprits behind that fatigue and lack of energy.


When our bodies lack essential nutrients, they send signals to our brains, tricking us into thinking we need more calories to compensate. That means overeating, cravings and weight gain become a slippery slope. Plus, feeling tired and sluggish makes it harder to engage in physical activity and make healthy food choices.


4. Impaired Muscle Function: Flex Those Muscles

Our muscles are not only important for looking toned but also for maintaining a healthy weight. Nutrient deficiencies, like inadequate protein, vitamin D, or magnesium, can mess with our muscle function and recovery.


When we have less muscle mass, our metabolic rate takes a hit because muscles burn more calories than fat, even at rest. If we have less muscle, we burn fewer calories overall, making weight control even more challenging!


5. Altered Gut Health: The Gut Connection

The health of our gastrointestinal tract, particularly our gut microbiota, can have a significant impact on weight control.


Nutrient deficiencies, especially in fibre, prebiotics, and probiotics, can throw our gut microbiome out of whack. And that's not good news because an imbalanced gut microbiota has been linked to weight gain, inflammation, digestive problems and metabolic disorders.



The Missing Piece of the Weight Loss Puzzle


the missing piece of the weight loss puzzle


Nutrient Deficiencies and Low Fibre Affect Weight


Maintaining a healthy weight involves more than just counting calories. Nutrient deficiencies can significantly impact weight control by affecting metabolism, cravings, energy levels, muscle function, and gut health.


It is essential to prioritise a balanced and varied diet that includes a wide range of essential vitamins, minerals, and macronutrients.



Hunger, Cravings and Overeating


Dietary fibre is also an important consideration when looking at the weight loss puzzle. It provides satiety, promotes healthy digestion, and helps regulate blood sugar levels.


A systematic review and meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that higher fibre intake was associated with lower body weight, body fat, and waist circumference.


Low fibre intake on the other hand has been linked to increased hunger, overeating, and weight gain. Remember to pile your plate with lots of fibre filled plants!



Feed Your Body the Right Nutrients


Now that you know how nutrient deficiencies can affect your weight, it's time to take action. Remember, achieving weight control is not just about counting calories or hitting the gym; it's about nourishing your body with the right nutrients.


Give your metabolism a boost, keep those cravings in check, fuel your energy, build your muscles, and support your gut health.




Manchester Nutritionist


Lisa smith nutritionist

Lisa Smith is a BANT registered nutritionist, offering online nutrition consultations. Lisa has worked with clients across the UK, specialising in nutritional therapy, hormones, digestive issues and weight loss for women over 35.


Book a FREE online consultation with Lisa to discover how personalised nutrition can help you lose weight, balance hormones and improve your gut health.



Note: This blog post is meant for informational purposes only and should not replace personalised advice. Always consult a registered nutritional therapist or nutritionist before making any significant changes to your diet or lifestyle.


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