If you ask an overweight person about the reason for his/her weight gain, he/she is probably thinking some or all of these things-
1. “I tend to overeat.”

2. “I do not exercise or go to the gym.”

3. “I do not have high metabolism unlike some of my friends.”
Depending on what the overweight person is feeling guilty about, he/she would try to correct it by doing the opppsite- eating less, joining a gym, or trying out various powders or drinks to increase metabolism. All of them fail. Trying to eat less makes you hungry and sooner or later you will start binging. Gym is good for health but weight loss results mostly never materialize because people compensate by eating more. A 70kg person running for 30min at 8km/h would burn 280 calories. Eating a simple yoga bar during the day gives 258 calories and nullifies the effort. And any powder or drink has little or no effect on changing metabolic rate. The science of weight loss is simple and centered around two things- (a) glucose level in blood and (b) total calories intake. The solution to manage both is still the same- eating the right food.

Glucose Level in Blood
Note that I have not written ‘blood sugar’ as most people relate it to table sugar that we eat. Glucose in blood mostly comes from carbohydrates and table sugar is just one of them. Glucose in blood can come even from food that we don’t associate as ‘sweet’. Also, to be more accurate, I should have...