IF you’re trying to lose weight but you keep falling short of your goals -then it could be down to your blood sugar levels, experts have claimed.
Researchers found that people who experience big dips in their blood sugar levels could be consuming an extra 312 calories a day.
if you’re struggling to reach your weight loss goals then it could be down to your blood sugar levelsCredit: Getty – Contributor
Experts said that this adds up when it comes to weight loss and in turn could mean you gain over a stone in weight each year.
A study, conducted by researchers at King’s College London, looked at data of 1,070 people who were given a breakfast selected by researchers and their own choice of lunch and dinner.
Writing in the journal Nature Metabolism, the experts said those who experienced a “big dip” in hunger levels witnessed a nine per cent rise in hunger.
These so-called “big-dippers” also waited half an hour less than other participants to have their next meal.
Dr Sarah Berry from King’s College London said it’s clear that blood sugar plays a large role when it comes to weight loss.
Dr Berry added: “We’ve now shown that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial blood sugar peak response after eating, changing how we think about the relationship between blood sugar levels and the food we eat.”
The authors now say that people trying to lose weight need to understand their metabolism when it comes to dieting.
The findings are from the PREDICT research programme.
In order to determine how blood sugar levels had an impact on weight loss the participants were given a breakfast of muffins.
The muffins all contained the same amount of calories but varied in carbohydrate, protein, fat and fibre levels.
In total the team gathered data on over 70,000 meals in total.
They also looked at data from fasting blood sugar response tests to measure how well each person could process sugar.
The participants had to wear continuous glucose monitors (CGMs) to keep an eye on blood sugar levels.
People who experience a big dip in blood sugar levels could gain up two twenty pounds a yearCredit: Getty – Contributor
They were also given a tracker which monitored activity and sleep levels.
Participants had to use an app to record what they consumed each day as well as to log when they felt hungry.
Most people experience a blood sugar peak in the first two hours of a meal, but some participants experienced significant dips two to four hours after the initial peak, driving their blood sugar levels down.
These people were on average nine per cent hungrier than those who only experienced the blood sugar peak.
They also ate 75 more calories within four hours of breakfast and 312 calories more over the course of the day – in turn this could lead to a twenty pound weight gain in a year.
Study lead, Professor Ana Valdes from University of Nottingham said: “Our discovery that the size of sugar dips after eating has such a big impact on hunger and appetite has great potential for helping people understand and control their weight and long-term health.”
The experts also found no link between BMI (Body Mass Index), body weight and age.
The research suggests that different metabolisms and a difference in daily meal choices as well as activity levels can have an impact on your weight.
The experts said that choosing nutritionally dense foods that work with your blood sugar dips could help you feel fuller for longer.
They added that the finding could pave the way for personlised weight loss programmes for people who struggle to manage their hunger levels.
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