The science of weight management is complicated; perhaps one of the most important principles to understand is an energy balance. The energy balance is the balance between a person’s calories and the calorie count that the same person exhausts in a particular period.
Calories in (food, drink) == Calories out (exercise) (basal metabolic rate, physical activity, thermogenic effect of food, acute illness)
Outcome: The weight has not altered.
Positive energy balance: If energy consumption is greater then expenditure.
Outcome: The weight of the person grows.
Negative energy balance: If energy consumption is lesser than expenditure.
Outcome: The weight of the person decreases.
A person’s calories originate both from both meals and beverages. A person’s basal metabolic rate and daily exercise regulate how many calories they burn. The individual body is particularly effective at keeping a positive energy balance while eating a balanced diet consisting of vegetables, lean protein, and fruits. Calories ingested do not significantly surpass calories burned in a given period. Hormones such as leptin, ghrelin, and cholecystokinin control this energy balance by suppressing or stimulating hunger. One issue that makes long-term weight loss challenging for so many individuals is their unconscious energy balance management.
Impact of Fructose in Weight Management
Fructose is a natural sugar found in fruits, fruit drinks, honey, and most vegetables. Therefore, fructose sugar in various formulations can indeed be part of a balanced diet. On the other hand, fructose is a source of high fructose corn syrup (HFCS), which is made of corn starch and added to unhealthy foods such as sodas and candy. Fructose is significantly sweeter than other sugars. Fresh fruit and vegetables naturally contain fructose, which is beneficial to one’s health. However, refined fructose, including such HFCS, may be harmful to one’s health. Excessive fructose consumption may allow the body to store excess fat, particularly in the liver, and exacerbate nonalcoholic fatty liver disease.
According to a 2017 literature review trusted Source, consuming too much fructose is linked to:
Inflammation, which may lead to insulin resistance.
Increased fat formation, as this may change the liver and muscles fat and glucose breakdown mechanisms.
Obesity and associated disorders, such as metabolic syndrome which are more likely to occur.
Increased food consumption since it does not cause a person to feel satisfied.
Weight management: Fructose Causes Insulin Syndrome
Intake of fructose may have a role in developing overweight and the associated metabolic anomalies seen in insulin syndrome. Per capita disappearing statistics data for fructose through sucrose and HFCS intake has risen by 26%, from 64 g/d. Inside the long-term control of energy balance, both plasma insulin and leptin function inside the nervous system. Since fructose does not induce insulin production from pancreatic \betaβ – cells, intake of fructose-containing meals and drinks results in lower postprandial insulin elevations than glucose-containing carbohydrate intake. In addition, since insulin reactions to foods influence leptin synthesis, fructose ingestion lowers circulation leptin quantities. The cumulative impact of decreased circulatory leptin and insulin in those who eat a high-fructose diet may indeed enhance the risk of obesity and the metabolism consequences that come with it. Furthermore, fructose is preferentially converted to lipid in the liver as compared to glucose.
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