Difference between water weight and fat weight

Difference between water weight and fat weight

When you start a weight loss journey, you initially seem to lose weight, but after some time, you might notice your weight loss has reached a plateau. This is because you initially lose water weight and not fat.

Apart from getting your fat weight measured, is there a way of telling that what you are losing is water weight or fat weight?

There is no definite way though, but if your weight is fluctuating a lot and you are losing weight really quickly, it's most likely water weight.

On the other hand, if you are losing weight slowly while following a healthy diet and exercise regimen, your body has started to look leaner, you are losing fat. 

Water weight and fat

We all have heard the term water weight before also. When you measure yourself on the weighing machine, it's your total weight. You will be surprised to know that most weight in your body comes from water, which is the heaviest thing in your body, apart from your bones.

When you initially start losing weight, most of the initial kilos lost are in the form of water. When you restrict calories and burn off extra calories by working out, your body turns to glycogen for energy. Glycogen is a storage form of the simple sugar glucose and is stored in your liver and muscles until your body is ready to use it.

But glycogen holds onto water. It holds three times its weight in water. One gram of glycogen in your muscles holds 3 grams of water.

When you use glycogen, either through exercising or calorie restriction, you also lose water weight.

But when you replenish your glycogen stores, you can regain the water weight. 

​Fat loss vs water weight

One of the biggest signs of water weight is frequent fluctuations in weight. If you follow a healthy routine and you are seeing your weight going up and down a lot, it's most likely water weight. The amount of water weight your body holds onto depends on many different things - from your hormones to how much water you drink and more.

If you are losing weight over time, do not get frustrated if the numbers go up on some days.

​Weight loss duration

One more way to tell if you are losing water weight or having fat loss is, if you lose 1-kilo overnight, it's a clear indication that you can attribute that weight loss to water. Most people can lose 1 - 1.5 kilos of actual weight in a week and around 1 per cent of their body fat in a month.

This holds the same for weight gain. If you step on the scale and see you are 1.5 kilos heavier, it's surely more water that your body is holding. As it's not possible to gain this much weight in a day.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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To Be Mentally Healthy Eat a Low-Protein, High-Carb Diet

The key to a long life and a healthy brain, according to a study, is a low-protein, high-carbohydrate diet. This study, shows improvements in overall health and brain health, as well as learning and memory, among mice fed an unrestricted low protein, high carbohydrate diet. 

 

Lead author says, "There are currently no effective pharmaceutical treatments for dementia – we can slow these diseases, but we can't stop them – so it's exciting that we are starting to identify diets that are impacting how the brain ages."

For the first time, research shows that unrestricted low-protein, high carbohydrate diets have similar protective benefits for the brain as calorie restriction, which is known for its longevity benefits, but it is not sustainable in humans. "We have close to 100 years of quality research extolling the benefits of calorie restriction as the most powerful diet to improve brain health and delay the onset of neurodegenerative disease in rodents," says the author.

"However, the majority of people have a hard time restricting calories, especially in Western societies where food is so freely available. It shows a lot of promise that we have been able to replicate the same kind of gene changes in the part of the brain responsible for memory that we also see when we severely restrict calories."

According to Senior author, numerous cultures including those who live long lives in Okinawa in Japan, and many parts of the Mediterranean have long observed this mix. In Okinawa, around 9% of protein comes from lean fish, soy and plants, with very little beef. One of their main sources of carbohydrates is sweet potato.

In the current study, researchers fed the mice complex carbohydrates derived from starch and casein protein, which is found in cheese and milk. This assessed the brain benefits of the diet. The researchers focused on the hippocampus - this region of the brain is responsible for learning and memory. The Prof. says "The hippocampus is usually the first part of the brain to deteriorate with neurodegenerative diseases like Alzheimer's. However, the low-protein high-carbohydrate diet appeared to promote hippocampus health and biology in the mice, on some measures to an even greater degree than those on the low-calorie diet." 

This latest research follows a 2015 study  showed that a low protein, high carbohydrate diet could be just as effective as a low-calorie diet in promoting a long life in mice through good heart and digestive health.

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