As the warmer season approaches, social media is flooded with promises of "quick results" and grueling detox plans. However, the truth is simple: sustainable weight management is not a battle against yourself or short-term starvation. It is a system of habits based on an understanding of human biology: when we provide the body with what it needs, it becomes easier to create a caloric deficit, allowing weight to drop more consistently, while the constant battle with hunger is replaced by a feeling of satiety and lightness. Paulina Gruodienė, founder of "fruttberry," explains why weight loss starts not 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 a caloric balance
Many mistakenly believe that weight loss is merely a simple equation of caloric balance (calories consumed versus calories expended). While a caloric balance is a necessary condition for weight change, in practice, this balance is heavily influenced by biological and behavioral factors. In reality, our body is a complex biological system governed by hormones and internal processes. When we try to slim down solely by drastically restricting food, the body adapts: the feeling of hunger may increase and energy expenditure may slightly decrease, making such a regimen harder to maintain in the long run.
"Weight loss is not a matter of a single 'magic' nutrient. It is a complex process that combines energy balance, hormonal regulation, behavior, and even gut microbiota," emphasizes P. Gruodienė.
The 80/20 rule
Weight control should first and foremost begin with a review of what is on your plate. Instead of counting every calorie, it is worth focusing on nutritional density. A balanced diet means that every meal should consist of three main components:
- High-quality proteins: Chicken, fish, legumes, or eggs help maintain muscle mass (which burns calories even while we rest!) and provide satiety.
- Healthy fats: Nuts, avocados, or olive oil contribute to processes required for hormonal function 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 valuable, whole foods, and 20% of the time we leave room for treats. This principle is not a universal rule, but for many people, it helps reduce psychological pressure and stick to a nutritional plan more effectively.
Fiber and the feeling of satiety
If diet is the foundation, then fiber is the element that helps you stick to that diet without suffering. P. Gruodienė states that once it enters 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 many studies show its connection to satiety. Soluble fiber slows gastric emptying and is linked to satiety signals, partly through hormones such as GLP-1 and PYY. Therefore, fiber-rich food is one of the ways to feel full more easily, rather than relying solely on willpower," says the "fruttberry" founder.
Furthermore, she adds, fiber-rich meals can help ensure that blood glucose levels rise more steadily after eating.
"For some people, stable blood sugar levels reduce hunger fluctuations and cravings for fast food. This is especially important for people with insulin resistance, where weight loss often stalls not due to a lack of motivation, but because of biological mechanisms," says P. Gruodienė.
Microbiota and metabolism: what research shows
It is also important to remember that scientists are investigating how the bacteria living in our gut (microbiota) are related to metabolism. As P. Gruodienė points out, some fiber is fermented by these bacteria.
"A portion of fiber is fermented in the gut, producing short-chain fatty acids, which are being studied for their connection to metabolism. This is another link showing that nutrition is not just a 'calorie calculator'," she states.
Although fiber is not a "fat burner," it is an important part of a balanced diet, and its benefits reveal themselves when fiber-rich food becomes a daily habit.
Fiber – only part of the success
True, P. Gruodienė warns that one should maintain a realistic perspective and understand that increasing fiber intake alone will not lead to weight loss. The key is a comprehensive approach.
"Fiber will not work if the total calorie intake remains high. If your diet is rich in highly processed, high-calorie food, just adding fiber won't solve the problem. Supplements also cannot fully replace natural food sources because, along with fiber, we get other bioactive compounds in food," she warns.
P. Gruodienė adds that fiber is not a standalone weight-loss strategy. In practice, this means a simple thing: for a person transitioning from a low-fiber diet to one with 25–35 g per day, it often becomes easier to maintain a caloric deficit without constant hunger.
"Fiber is one of those rare dietary factors that acts on several levels at once: physiological, hormonal, and microbiological. However, its real value is only revealed when it is integrated into a general system: a balanced diet, adequate protein intake, physical activity, and sleep hygiene. Weight loss is not just one lever. It is a whole mechanism where fiber is an important, but not the only, detail," states P. Gruodienė.
Sleep and appetite
Although we are accustomed to pursuing weight control through action—food or movement—regeneration is equally important. Sleep hygiene directly dictates our choices for the next day: when the body does not rest, the balance of hunger and satiety hormones in the brain is disrupted. A decrease in leptin (the satiety hormone) and a spike in ghrelin (the hunger hormone) can increase cravings for high-calorie foods, especially those high in fat and simple carbohydrates.
Furthermore, sleep deprivation can increase stress hormone levels and indirectly contribute to weight gain, mainly through increased calorie intake and poorer choices, especially if this becomes a chronic habit. Therefore, quality nighttime rest is much more than just sleep—it is 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, exercise is often still mistakenly perceived as a punishment for eating pizza or a way to "redeem" high-calorie sins. However, the true value of physical activity lies not in burned calories, 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 while 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 doesn't happen in the gym: taking the stairs, walking while talking on the phone, or even cleaning the house. It is precisely this spontaneous movement that can account for a significant portion of a person's daily energy expenditure and, together with regular training, fundamentally improves the body's sensitivity to insulin. 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 sense of well-being.
If it is difficult to get enough fiber through food, you can supplement your diet with a fiber mix. It is not a slimming product, but merely a convenient way to get more fiber.
You can read the full article on the ltnaujienos.lt page: https://ltnaujienos.lt/gyvenimo-budas/sveikata/kaip-paruosti-kuna-vasarai-be-alinanciu-dietu/
This article is for informational purposes and does not replace a consultation with a doctor or nutritionist. If you suffer from chronic diseases, take medication, are pregnant, or are breastfeeding, consult your doctor before changing your diet or taking food supplements. Food supplements do not replace a balanced, varied diet.
