Midlife weight gain has become one of the most stubborn challenges in modern health, but contrary to popular belief, the issue is in fact multifaceted.
Hormonal imbalances and blood sugar deregulation are just some of the factors at play, according to the co-founder of Coyne Medical in London, Dr Hugh Coyne.
But according to the private GP, the strongest evidence points towards a predominantly plant-based diet that keeps insulin production to a minimum.
He told GB News: “The dietary changes that have the strongest evidence for preventing weight gain during midlife are shifts to a diet that is predominantly plant-based and which only minimally stimulates the body to produce insulin.”
Hormonal deregulation and high blood sugar are key drivers in midlife weight gain
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In practice, this means loading up on whole grains, fruits, vegetables, nuts, legumes, lower-glycaemic-index starches and fermented dairy.
It’s worth noting that success with these methods hinges first and foremost on cutting refined carbohydrates, sugary drinks, salt and processed food.
Ultimately, this will help regulate blood sugar levels and satiety.
“The high fibre and water content increase the feeling of fullness,” Dr Coyne explained, noting that you’re less likely to reach for energy-dense snacks and therefore cut down on calories.
The fibre component of this food is responsible for keeping glucose and insulin levels steady after eating.
“This shifts our metabolism towards utilising fat as a fuel rather than as a cue to store fat.”
Refined carbohydrates, by contrast, trigger insulin spikes followed by sugar crashes that fuel hunger and overeating of hyperpalatable foods.
The message offers hope to those hoping to lose weight without exercise, as Dr Coyne explains dieters can still lose up to 12kg by adhering to dietary changes alone.
“Losing weight through diet alone reduces not only fat, but also muscle and bone mass,” he explained.
So for those reluctant to go to the gym, the aim should be to consume at least 0.8g of protein per kilogram of bodyweight daily.
The switch to wholegrain products alone can have a dramatic effect on bodyweight
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Dr Coyne noted that this will “help preserve lean muscle mass during calorie restriction”.
Diet-only weight loss delivers real benefits, namely improved insulin sensitivity, reduced liver fat and better physical function.
But where possible, even light resistance activity is better than nothing.