02.23.24

How I Gained More Than a Kilogram Per Day on a Minimal Diet

Have you ever wondered why your weight fluctuates so much from day to day, even when you eat very little and drink only water and coffee? I have, and I did an experiment to find out. For one week, I weighed myself every morning and recorded what I ate and drank throughout the day. To my surprise, I gained more than a kilogram per day on average, despite eating minimal food and drinking water and coffee. Then, I also had to travel to attend to some matters and was very ill for four days. I hardly ate anything and still added 6kg to my weight over a period of a week. This is really heartbreaking as I was diligent in losing 10kg during the previous month.

How is this possible? Here are some factors that can cause weight fluctuations and why they don’t reflect your true fat loss or gain.

Water Retention

One of the main reasons for weight fluctuations is water retention. Water retention is when your body holds on to excess fluid, which can make you weigh more. Many factors can cause water retention, such as

• Sodium and carbohydrate intake. Foods high in salt and carbs can make your body retain water, especially if you are not used to eating them. For example, if you eat a lot of bread, pasta, or processed foods, you may notice a spike in your weight the next day. This is because carbs are stored as glycogen in your muscles and liver, and each gram of glycogen binds with 3-4 grams of water. Sodium can make your body hold on to water to balance out the electrolytes in your blood.
• Hormonal changes. Hormones can also affect your water balance, especially for women. For example, during the menstrual cycle, estrogen and progesterone levels fluctuate, which can cause water retention and bloating. Some medications, such as birth control pills, can also alter your hormones and cause water retention.
• Alcohol consumption. Alcohol is a diuretic, which means it makes you pee more. This can dehydrate you and make you lose water weight. However, alcohol can also disrupt your hormones and increase your appetite, which can lead to water retention and weight gain in the long run.

Water retention is not a sign of fat gain or loss, but a temporary change in your body composition. To reduce water retention, you can:

• Drink more water. This may sound counterintuitive, but drinking more water can help flush out the excess fluid and sodium from your body. Aim for at least 2 liters of water per day, or more if you exercise or sweat a lot.
• Cut back on sodium and carbs. Reducing your intake of salt and carbs can help your body release the stored water and glycogen. You don’t have to erase them, but try to choose more natural and unprocessed foods, such as fruits, vegetables, lean proteins, and whole grains.
• Balance your hormones. If you suspect your hormones are causing water retention, consult your doctor and check your levels. You may also benefit from some natural remedies, such as magnesium, vitamin B6, and herbal teas, that can help regulate your hormones and reduce water retention.

Food and Drink Weight

Another reason for weight fluctuations is the weight of the food and drinks you consume. Everything you eat and drink has some weight, and it will show up on the scale until your body digests and expels it. For example, drinking an 8-ounce glass of water will add half a pound to your weight, and eating a large salad will add even more. However, this does not mean that you are gaining fat, but that you are adding mass to your stomach and intestines.

The weight of the food and drinks you consume can vary depending on the type, amount, and timing of your intake. For example, if you eat a lot of fiber, protein, or fat, your food will take longer to digest and leave your system, which can make you weigh more for longer. If you eat a lot of sugar, caffeine, or alcohol, your food will pass through your system faster, which can make you weigh less for a while. However, this can also affect your blood sugar, energy, and appetite, which can have other consequences for your weight and health.

The weight of the food and drinks you consume is not a reliable indicator of your fat loss or gain, but a reflection of your digestive process. To minimize the impact of food and drink weight on your scale, you can:

• Eat smaller and more frequent meals. Eating smaller and more frequent meals can help your body digest and absorb the nutrients more efficiently, and prevent overeating and bloating. Try to eat every 3-4 hours and avoid skipping meals or starving yourself.
• Eat more slowly and mindfully. Eating more slowly and mindfully can help you enjoy your food more, and signal your brain when you are full. This can prevent you from eating too much or too fast, which can cause indigestion and weight fluctuations. Chew your food well, and pay attention to your hunger and satiety cues.
• Weigh yourself at the same time every day. The best time to weigh yourself is in the morning, after you empty your bladder and before you eat or drink anything. This can give you the most consistent and accurate measurement of your weight, and avoid the influence of food and drink weight throughout the day.

Other Factors

Besides water retention and food and drink weight, there are other factors that can cause weight fluctuations, such as:

• Exercise. Exercise can affect your weight in several ways. On the one hand, exercise can help you burn calories and fat, which can lead to weight loss. Exercise can also cause muscle gain, inflammation, and dehydration, which can lead to weight gain. However, these changes are not necessarily bad, as they show that your body is adapting and improving. Muscle gain, for example, can increase your metabolism and make you look leaner, even if you weigh more. Inflammation is a normal response to stress and injury, and it will subside as your body recovers. Dehydration, however, can be harmful, and it can also skew your weight by making you retain water. Therefore, it is important to drink enough water and replenish your electrolytes after exercise.
• Bowel movements. Bowel movements can also affect your weight, as they represent the waste products of your digestion. Depending on the frequency, volume, and consistency of your bowel movements, you may weigh more or less after you go to the bathroom. However, this does not reflect your fat loss or gain, but the amount of undigested food and bacteria in your colon. To maintain a healthy bowel function, eat enough fiber, drink enough water, and exercise regularly.
• Medical conditions. Some medical conditions can also cause weight fluctuations, either by affecting your metabolism, hormones, appetite, or fluid balance. For example, hypothyroidism can slow down your metabolism and make you gain weight, while hyperthyroidism can speed up your metabolism and make you lose weight. Diabetes can also affect your weight, as it can cause high blood sugar, insulin resistance, and increased urination. Some medications, such as steroids, antidepressants, and antihistamines, can also affect your weight, either by increasing your appetite, altering your hormones, or causing water retention. If you have any medical condition or take any medication that may affect your weight, consult your doctor and follow their advice.

These factors can also cause weight fluctuations, but they do not reflect your true fat loss or gain. To monitor your weight more accurately, you should also consider other measures, such as:

• Body fat percentage. Body fat percentage refers to the proportion of your weight that comes from fat, as opposed to muscle, bone, water, and organs. Instead of weight, body fat percentage can provide a more accurate measure of your health and fitness, revealing both the amount and distribution of fat in your body. Too much or too little body fat can increase your risk of various diseases, such as cardiovascular disease, diabetes, and osteoporosis. You can measure your body fat percentage using various methods, such as skinfold calipers, bioelectrical impedance analysis, or dual-energy X-ray absorptiometry.
• Body mass index. Body mass index (BMI) is a measure of your weight relative to your height. BMI can give you a general idea of whether you are underweight, normal weight, overweight, or obese, based on the standard weight ranges for your height. However, BMI does not account for your body composition, age, gender, or ethnicity, and it may not be accurate for people who are very muscular, very tall, or very short. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared, or by using an online calculator.
• Waist circumference. Waist circumference is a measure of the fat around your waist, which is also known as visceral fat. Visceral fat is the most dangerous type of fat, as it can surround your vital organs and increase your risk of metabolic syndrome, diabetes, heart disease, and stroke. Waist circumference can give you a better idea of your health risk than weight or BMI, as it can reflect your abdominal obesity. You can measure your waist circumference by wrapping a tape measure around your waist, just above your belly button, and making sure it is snug but not tight. A healthy waist circumference is less than 40 inches for men and less than 35 inches for women.

Conclusion

Weight fluctuations are normal and common, and they do not reflect your true fat loss or gain. There are many factors that can cause your weight to change from day to day, such as water retention, food and drink weight, exercise, bowel movements, medical conditions, and more. These factors can affect your body composition, metabolism, hormones, appetite, and fluid balance, and they can make you weigh more or less depending on the situation.

However, you should not let these weight fluctuations discourage you or derail you from your goals. Weight is just one measure of your health and fitness, and it is not the most accurate or reliable one. To monitor your progress more effectively, you should also consider other measures, such as body fat percentage, body mass index, waist circumference, and more. These measures can give you a better idea of how much fat you have, where you store it, and how it affects your health risk.

The most important thing is to focus on the long-term trends and patterns, rather than the short-term fluctuations. As long as you are consistent with your diet and exercise habits and you follow a balanced and sustainable approach, you will see results. Remember, weight loss is not a linear process, and it is not a race. It is a journey, and you should enjoy it and celebrate every step of the way.

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