Variety of nutritious foods for weight management against a blue background

Nutrition and weight management: what’s the connection?

Written on March 19, 2023 by Sendra Yang, PharmD, MBA. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

Table of contents

The prevalence of obesity

The prevalence of obesity in the United States was 41.9% from 2017 to 2020 [1]. This staggering statistic shows how common obesity is in the US population. Obesity affects people of all ages, ethnicities, and socioeconomics [1]. Being overweight or obese is typically the result of calorie imbalance from overeating or a sedentary life [2]. This leads to the unhealthy accumulation of excessive fat. Healthcare providers will measure a person’s body mass index (BMI) to classify and determine if their weight is healthy or unhealthy. You can be considered overweight if you have a BMI greater than 25 and obese if your BMI exceeds 30 [2].

What you eat and how you manage your weight remarkably affect your overall health. People who are overweight or obese will be at a much higher risk of developing chronic health conditions such as hypertension, high cholesterol, heart disease, or diabetes [3]. Understanding the role of nutrition and weight management can help you stay healthy and decrease your disease risks.

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Understanding nutrition and weight management relationship

Your body is a complex living machine with various nutritional requirements to keep all the parts in healthy functioning order. At the most fundamental dietary level, your body requires macronutrients and micronutrients to keep your body healthy [4,5]. Macronutrients are proteins, carbohydrates, and fats that your body uses in large amounts. Micronutrients include vitamins and minerals that your body uses in small quantities. A balanced, nutritious diet helps to ensure you are getting a variety of macronutrients and micronutrients from various foods you eat.

The role of carbohydrates in weight management

When trying to manage a healthy weight, some people consider ditching carbohydrates. While limiting carbohydrates may feel fine for a time, when you eliminate carbohydrates from your diet it can have potentially harmful effects. Eliminating or severely reducing carbohydrates can increase your risk of bowel problems, weight gain, or kidney problems [5,6]. Carbohydrates are the primary energy source for your body after they’ve been converted into glucose.

Carbohydrates are essential for a well-balanced diet and offer many health benefits that can help you manage weight [5]. Carbohydrates are found in various healthy foods such as fruits, nuts, beans, whole-grain bread, and pasta. Many of these foods have carbohydrates that are rich in fiber to keep you feeling fuller [5,7]. When your body feels full, you are less likely to want to snack or overeat. Foods with healthy carbohydrates also supply your body with essential micronutrients. These complex carbohydrates can help you lose weight, prevent weight gain, and help your body regulate energy use [5].

The role of proteins in weight management

A protein-rich, balanced diet can help you maintain a healthy weight. Proteins help build lean muscle and burn more calories when combined with exercise. In controlled studies, participants who ate more protein felt fuller, preserved lean muscle mass, lost fat mass, and experienced weight loss [8]. A diet with healthy proteins enables better appetite control, making you feel fuller by reducing the unnecessary intake of additional calories [9]. Lean meats and eggs are a great source of rich protein. Healthy plant proteins can be found in lentils, beans, quinoa, and soy. However, it is critical to be mindful of how much protein you eat because consuming it in grossly large quantities can cause acidosis [5].

The role of healthy fats in weight management

Including healthy dietary fats in your meals can play a significant role in helping you manage weight. Fat is a type of macronutrient, just like proteins and carbohydrates. Your body needs some fats to help you absorb micronutrients and protect your heart and brain [10]. For years, fats have been characterized as bad in addressing weight loss and keeping a healthy waistline. Large amounts of trans and saturated fats in your diet can have a negative impact on your weight and heart disease risks [5]. Healthy levels of unsaturated fats and omega-3 fatty acids are essential in keeping you healthy by reducing cholesterol, lowering heart health risks, and promoting healthy brain function [11]. You can include foods rich in healthy fats in your diet to help manage weight, and they can be found in fatty fish, nuts, eggs, avocados, or olive oil. If eating fish is difficult, consider taking omega-3 fatty supplements to help provide healthy essential fats to your diet.

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The role of micronutrients in weight management

Although your body only requires small traces of micronutrients like vitamins and minerals, they are essential to keep you healthy. The six essential micronutrients are iron, vitamin A, vitamin D, iodine, folate, and zinc [12]. Eating foods that provide your body with adequate micronutrients is vital to preventing diseases and promoting healthy development and overall well-being [4]. It is essential to eat foods rich in micronutrients because your body does not produce them. Deficiency in micronutrients can affect the immune system, impair development, and cause metabolic disorders [13]. Research studies have shown that obese individuals are at higher risk of micronutrient deficiencies [14,15]. These studies demonstrate that micronutrient deficiency may be associated with an unhealthy diet that is poor in micronutrient intake.

Consult with a healthcare provider for weight management

Before starting any weight loss therapies, it is important to consult with your healthcare provider. Eating a healthy and well-balanced diet consisting of essential nutrients is part of a good weight management plan. At Everlywell, you can partner with a clinician to discuss your weight management goals through our online weight management option.

Key points

  • The role nutrition plays in maintaining good health is complex, and eating a well-balanced diet rich in macronutrients and micronutrients can positively impact health and well-being.
  • Macronutrients include carbohydrates, proteins, and healthy fats.
  • The six micronutrients are iron, vitamin A, vitamin D, iodine, folate, and zinc, and they are derived from the foods we eat.
  • If you struggle to maintain a healthy diet, consult your healthcare provider to help guide you to treatment or lifestyle changes that promote appropriate weight management goals.
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References

  1. Adult obesity facts. Centers for Disease Control and Prevention.Published May 17, 2022. Accessed March 14, 2023. https://www.cdc.gov/obesity/data/adult.html
  2. Obesity and overweight. World Health Organization. Accessed March 14, 2023. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
  3. Health effects of overweight and obesity. Centers for Disease Control and Prevention. Published September 24, 2022. Accessed March 14, 2023. https://www.cdc.gov/healthyweight/effects/index.html
  4. Savarino G, Corsello A, Corsello G. Macronutrient balance and micronutrient amounts through growth and development. Ital J Pediatr. 2021;47(1):109. doi:10.1186/s13052-021-01061-0
  5. Macronutrients in health and disease: Nutrition guide for glinicians. Physicians Committee for Responsible Medicine. Published November 6, 2020. Accessed March 14, 2023. https://nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342092/all/Macronutrients_in_Health_and_Disease
  6. Weight loss - common myths. Department of Health & Human Services. Published July 19, 2000. Accessed March 14, 2023. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-common-myths
  7. van Baak MA. Dietary carbohydrates and weight loss maintenance. Curr Opin Clin Nutr Metab Care. 2021;24(4):354-358. doi:10.1097/MCO.0000000000000758
  8. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
  9. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108(Suppl 2):S105-S112. doi:10.1017/S0007114512002589
  10. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017;16(1):53. doi:10.1186/s12937-017-0271-4
  11. Polyunsaturated fat. American Heart Association. Published July 20, 2022. Accessed March 14, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats
  12. Micronutrient facts. Centers for Disease Control and Prevention. Published February 1, 2022. Accessed March 14, 2023. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html
  13. Guidelines on food fortification with micronutrients. World Health Organization. Accessed March 14, 2023. http://www.who.int/nutrition/publications/micronutrients/9241594012/en/
  14. Kimmons JE, Blanck HM, Tohill BC, Zhang J, Khan LK. Associations between body mass index and the prevalence of low micronutrient levels among US adults. Med Gen Med. 2006;8(4):59.
  15. Kaidar-Person O, Person B, Szomstein S, Rosenthal RJ. Nutritional deficiencies in morbidly obese patients: a new form of malnutrition? Part A: vitamins. Obes Surg. 2008;18(7):870-876. doi:10.1007/s11695-007-9349-y
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