Skinny Does It… Are You ‘Fat’ in a Skinny Body?
Previously published 25/10/2018, updated 27/09/2023
Skinny latte, skinny fries, skinny…. and as a result skinny jeans?
It is somewhat predictable, when one part of society goes to an extreme the other has to go the other way as hard (while others seem not to mind, and be a lot happier).
Is skinny, therefore, the answer to the XXL junk meals, XXL cookies, XXL sodas, and the “Big and Tall is Better” campaign?
A response to our latest Newsletter series
In previous newsletters, I have emphasised the dangers of stress and its potential impact on blood sugar levels, often leading to the accumulation of abdominal fat and the development of Type II Diabetes and non-alcoholic fatty liver disease (NAFLD). However, one aspect I have yet to address is how stress can influence body type. It would be overly simplistic to assume that all overweight individuals have Type II Diabetes, are perpetually stressed, or exhibit a lack of dietary caution and exercise.
Similarly, it would be inaccurate to presume that being slender (here referred to as "skinny" to describe underweight individuals) equates to good health.
I understand the common beliefs that may arise: "I am skinny, so I must be healthy!" or "This weight is my ideal!" or even "I just naturally maintain a slim figure!"
If indeed you can consume any quantity of food without a noticeable impact on your waistline, consider yourself among the fortunate few on this planet. However, for those who engage in rigorous daily exercise routines lasting several hours, rely primarily on smoothies or vegetable juices throughout the day (not as part of a detox regimen but as a daily habit), adhere strictly to a raw vegan diet, or follow a severely calorie-restricted diet, whether, by choice or necessity, it raises an important question: Where do you find your energy?
“The body wants to preserve its muscular mass; therefore, the brain will send signals for you to eat sugar or any other stimulants.”
Typically, ultra-processed foods and snacks marketed as suitable for vegan, “raw”, or other trendy "healthy" diets are essentially no different from mainstream processed foods and snacks. To reiterate, vegan, raw, or "healthy" foods and snacks share commonalities with typical industrial foods.
However, it's worth acknowledging that they exclude animal products like butter, cream, or eggs. They may also contain fewer preservatives, additives, and artificial colourings, which could be a valid point of distinction. Nevertheless, upon careful examination of the labels, you'll observe that the sugar content in these products is often on par with or even higher than that in a typical chocolate bar. It's essential to recognise that using ingredients like dates, raisins, or organic fruit syrup (agave, maple, brown rice, etc.) does not negate the fact that these products contain high amounts of sugar. In some cases, small protein bars contain as many as three to six dates — an insane amount of sugar. Some online vegan recipes also ask for handfuls of dates in just one dessert, and nuts and seeds by the bag full, well-exceeding daily recommended intake.
Now, if we extrapolate this to an individual's specific body type and circumstances:
When someone experiences continuous stress from various sources, their brain responds by signalling the adrenal glands to produce epinephrine (adrenaline), then followed by a continuous production of cortisol until the body is no longer requiring the effect of stress hormones (negative feedback). As a result of the stress response, blood sugar levels rise, and once sugar stores are depleted, you may crash, and the body resorts to breaking down muscles for energy as result of the stress response that is still ongoing. This is where cravings often originate. The body aims to preserve its muscle mass, prompting the brain to send signals to consume sugar or other stimulants.
Suppose an individual is following a calorie-restricted diet by choice. In that case, they might use their willpower to resist snacking and opt for minimal snacks like half an apple, a glass of water, or perhaps a cup of green tea, or even matcha green tea if they are inclined toward health trends. The cup of tea serves as the stimulant the body desperately craves to maintain energy levels. This stimulates the adrenals to produce more cortisol and ensure that blood sugar levels remain elevated.
If you refrains from snacking, the body has no other alarm to sound. This, in itself, places significant stress on the body as it runs low on fuel without any intervention. At this point, the body enters a "preservation" mode by constricting peripheral blood vessels, primarily delivering oxygen to vital organs crucial for survival, such as the brain, heart, and the lungs. This partly explains changes in skin tone, hair thinning, and brittle nails over long period of stress and/or malnutrition.
However, it does not reveal the increased risk of conditions like type II diabetes, thyroid dysfunction, or other imbalances, because symptoms are suppressed, and typical signs, such as fat accumulation around the waist, are absent. The body cannot afford to store energy as fat because it has none to spare.
This underscores why extreme dietary approaches, regardless of the direction, are not ideal for optimum health and mental well-being. The body requires nutrients, and macronutrients (carbohydrates, protein, and fat), for energy.
In the case of XXL-junk diets, empty calories predominantly define the diet, depriving the body of essential nutrients, particularly micronutrients (vitamins, minerals, and a wide range of phytonutrients and antioxidants like flavonoids, etc.), as well as both soluble and insoluble Fiber. Yet, they may contain excessive amounts of certain macronutrients.
“You can be “skinny-fat” because the body cannot afford to store energy as fat because it has none to spare.”
In a “skinny” diet, the energy obtained from food often falls short of meeting daily energy expenditure. While flooding the body with antioxidants is commendable, it is important to note that such an approach can have unintended consequences.
Stress, a significant generator of free radicals, can lead to muscle wasting and prolonged elevated blood sugar levels and can have severe consequences on your health.
Chronic stress forces the adrenals to monopolise cholesterol for cortisol production, which can disrupt the delicate balance of steroid hormone production, affecting sex hormones like testosterone and oestrogens.
This disruption adds to the already acidic state the body is forced to endure, increasing the risk of various health issues, including cancer (such as breast and prostate cancer), metabolic syndrome, hypothyroidism (like Hashimoto's), autoimmune conditions, arthritis, hypertension, atherosclerosis, cognitive dysfunction, and more.
Would residing somewhere in the middle of the spectrum, neither excessively thin nor exceptionally large, be such a bad thing? Perhaps finding a balance, something akin to a "medium" state, could be a healthier and more sustainable approach.
True health lies in discovering your ideal weight by consuming the right foods tailored to your metabolic type and potentially even your blood type. It's about finding joy in your choices. Starving the body of the energy it needs is never a healthy option, regardless of how it may be justified. Such deprivation not only affects the body but also impairs optimal brain function, as the brain heavily relies on glucose (or alternatively ketones) for energy. This deprivation can result in low moods, anxiety disorders, and an inability to manage stress, and it may even lead to low self-esteem and self-discontent, pushing individuals further towards extremes.
Certainly, societal perceptions and judgments play a role in how we view ourselves and how others perceive us. However, isn't being happy and healthy the most contagious and attractive state you can achieve? When people consistently see you radiating happiness and maintaining peak physical form, they might become curious about your well-guarded secret.
Imagine responding to their inquiries with a simple statement: "It's because I'm happy and I eat what's right for me! I exercise regularly, keep my blood sugar stable, and manage my stress levels effectively."
While it may not be a typical conversation starter, wouldn't it be enough to know you're doing what's right for your body, even if others don't fully understand it? Ultimately, your happiness and health should take precedence over societal expectations and judgments.
“Being healthy means finding your ideal weight through eating the right food for you and your metabolic type, and perhaps your blood type; and, being happy.”
It is also important to note that some restrictive diets may hide an eating disorders and unresolved trauma.