As the warm season approaches, social media is buzzing with promises of "quick results" and grueling detoxification plans. But the truth is simple: sustainable weight management is not a battle against oneself or short-term fasting. It's a system of habits based on understanding the body's biology: when we give the body what it needs, it's easier to create a calorie deficit, so weight loss can be more consistent, and the constant struggle with hunger is replaced by a feeling of satiety and lightness. Paulina Gruodienė, the founder of "fruttberry," explains why weight loss doesn't start with willpower but with an understanding of our biology, emphasizing that the key to success lies not in a single detail but in a comprehensive approach.
More Than Just Calorie Balance
Many mistakenly believe that weight loss is merely a simple equation of calorie balance (calories consumed versus calories expended). While calorie balance is a necessary condition for weight change, in practice, this balance is strongly influenced by biological and behavioral factors. Indeed, our body is a complex biological system governed by hormones and internal processes. When we try to lose weight by drastically restricting food, the body adapts: hunger may increase, and energy expenditure may slightly decrease, making it harder to maintain such a regimen in the long run.
"Weight loss is not a matter of a single 'miracle' nutrient. It's a complex process that combines energy balance, hormonal regulation, behavior, and even gut microbiota," emphasizes P. Gruodienė.
The 80/20 Rule
Weight management should primarily begin with a revision of plate contents. Instead of counting every calorie, it's worth focusing on nutrient density. A balanced diet means that each meal should consist of three main parts:
- Quality proteins: Chicken, fish, legumes, or eggs help preserve muscle mass (which burns calories even at rest!) and provide satiety.
- Healthy fats: Nuts, avocados, or olive oil contribute to processes necessary for hormone activity and nutrient absorption.
- Less processed, fiber-rich carbohydrates: These ensure steady energy and can help control appetite, though the overall effect depends on the entire dietary structure.
The most important rule is the 80/20 principle. 80% of the time, we choose nutritious, clean food, and 20% is left for indulgences. This principle is not a universal rule, but for many people, it helps reduce psychological pressure and adhere better to a diet plan.
Fiber – the secret "satiety formula"
If nutrition is the foundation, then fiber is the element that helps maintain that nutrition without suffering. P. Gruodienė states that once in the stomach, soluble fiber absorbs water, swells, and forms a gel that slows down digestion. According to her, this is one of the physiological ways to better regulate appetite.
"Fiber in this context is not a panacea, but it is one of the few nutritional components whose effect has been consistently confirmed by scientific research. Soluble fiber slows gastric emptying and increases satiety signals, partly through hormones such as GLP-1 and PYY. Clinical studies show that a higher fiber intake in the diet can reduce spontaneous calorie intake without conscious restriction. In other words, a person naturally eats less. This is one of the few ways to "trick" appetite physiologically, rather than just through willpower," says the founder of "fruttberry."
In addition, she adds, fiber is an important factor for stable blood sugar levels.
"Stable blood sugar levels reduce hunger fluctuations and cravings for fast food for some people. This is especially important for people with insulin resistance, where weight loss often stalls not due to lack of motivation, but due to biological mechanisms," says P. Gruodienė.
Microbiota: your weight regulation center
It is also important to remember that the bacteria living in our gut (microbiota) can contribute to weight regulation. According to P. Gruodienė, fermentable fiber is the main food source for these beneficial bacteria.
"Fermentable fiber feeds beneficial bacteria that produce short-chain fatty acids. The latter are associated with better energy regulation and reduced inflammation. This is another link showing that weight control occurs not only in the 'calorie calculator' but also in the gut," she states.
While fiber is not a dramatic "fat burner," its effect is consistent and cumulative. Scientific meta-analyses show that daily dietary enrichment with an additional 10 g of fiber is associated with a small but statistically significant change in weight in the long term.
Fiber – only part of the success
However, P. Gruodienė warns that a realistic approach should be maintained, and it should be understood that increased fiber intake alone will not help with weight loss. A comprehensive approach is crucial.
"Fiber will not work if overall calorie intake remains high. If the diet is rich in highly processed, high-calorie foods, simply adding fiber will not solve the problem. Supplements also cannot fully replace natural food sources, as along with fiber, we also get other bioactive compounds in food," she cautions.
P. Gruodienė adds that there is quite a clear consensus on this issue within the expert community. Gastroenterologists and obesity specialists emphasize that fiber acts as an "appetite modulator," but not as a standalone weight loss strategy. In practice, this means a simple thing: for a person transitioning from a low-fiber diet to 25–35 g per day, it often becomes easier to maintain a calorie deficit without constant hunger.
"Fiber is one of those rare dietary factors that work on several levels simultaneously: physiological, hormonal, and microbiological. However, its real value is revealed only when it is integrated into a comprehensive system: a balanced diet, adequate protein intake, physical activity, and sleep hygiene. Weight loss is not a single lever. It is a whole mechanism where fiber is an important, but not the only, detail," says P. Gruodienė.
Sleep: rest during which we "lose weight"
While we are used to associating weight control with action – food or movement – regeneration is no less important. Sleep hygiene directly dictates our choices for the next day: when the body doesn't rest, the balance of hunger and satiety hormones in the brain is disrupted. Decreased leptin (satiety hormone) and increased ghrelin (hunger hormone) levels can increase cravings for high-calorie foods, especially those rich in fats and simple carbohydrates.
Furthermore, lack of sleep can increase stress hormone levels and indirectly contribute to weight gain, primarily through increased calorie intake and poorer choices, especially if it becomes a chronic habit. Therefore, quality night's rest is much more than just sleep – it's a time when the body recharges so that we wake up calm, energetic, and able to choose what is truly beneficial for us the next morning.
Physical activity: important and "invisible" load
In society, sport is often still mistakenly perceived as a punishment for eating pizza or a way to "redeem" caloric sins. However, the true value of physical activity lies not in calories burned, but in our metabolic health. To achieve sustainable results, it is important to understand that muscle tissue is much more active than fat tissue, so strength training becomes an investment in the future – the more muscle we have, the faster our metabolism remains even when we are resting or sleeping.
However, simple, daily movement, referred to by experts as NEAT (Non-Exercise Activity Thermogenesis), should not be underestimated. This is all the "invisible" load that does not happen in the gym: climbing stairs, walking while talking on the phone, or even cleaning the house. It is this spontaneous movement that can account for a significant portion of daily energy expenditure for some people and, together with regular workouts, fundamentally improves the body's insulin sensitivity. When the body becomes more sensitive to this hormone, fiber and a balanced diet can work even more effectively, creating a cohesive and powerful system on the path to a lighter feeling.
You can read the full article on the ltnaujienos.lt website: https://ltnaujienos.lt/gyvenimo-budas/sveikata/kaip-paruosti-kuna-vasarai-be-alinanciu-dietu/
