12 Stunningly Simple Ways to Avoid Biotin Weight Gain - Flab Fix (2024)

Biotin is Vitamin B₇ or Vitamin H. This is a complex vitamin that helps convert food into energy. Biotin also helps form fatty acids and glucose.

Biotin is also needed to break down fat in your body and metabolize carbohydrates and amino acids. It is naturally found in liver, egg yolk, yeast, avocado, broccoli, milk, carrots, salmon, sweet potato, seeds and nuts.

The recommended daily allowance is 30 micrograms. But you can also take it in the form of a supplement.

Taking biotin helps with certain medical conditions like low blood sugar and high-fat levels in the blood (hyperlipidemia). Studies also show that another one of the biotin benefits is that it helps with glucose control in diabetes patients.

Some people believe that biotin can cause weight gain. Studies showed a link between consuming excess B-vitamins and obesity.

There are no adverse side effects of consuming normal amounts of biotin. The study also shows that there is no side effect like biotin weight gain or biotin weight loss.

However, here are twelve ways to avoid weight gain, even while taking biotin.

AVOID STRESS

If you are stressed, you will have high levels of cortisol. This is the stress hormone.

Cortisol levels can lead to weight gain. Studies show that high levels of cortisol lead to higher food intake.

Another reason you may experience biotin weight gain if you are stressed, you will crave junk food. Studies show that high cortisol levels lead to eating more comfort foods.

Exercise, meditation, yoga and deep breathing exercises can help you lower the effects of stress.

EAT LOTS OF PROTEIN

Make sure that you add proteins to your meals. Studies show that proteins help you feel fuller for longer, which can help with weight management.

Further research shows that adding protein to your meals reduces how many calories you take because it reduces hunger.

You can also avoid biotin weight gain by adding proteins to your diet because they help control your appetite.

SLEEP

Sleep deprivation can lead to weight gain. Studies show that if you’d get enough sleep, you will exercise less, eat more and be less active.

You can avoid biotin weight gain by ensuring that you sleep for at least eight hours a day.

Furthermore, studies show that lack of enough sleep inhibits metabolism, which can make you gain weight.

AVOID DISTRACTED EATING

Studies show that eating while distracted can lead to overeating. This is because you ignore your body’s signals.

Practice mindful eating. Avoid doing other activities like being on your phone while you eat.

Studies also show that chewing slowly and longer will help you be aware of full and consume fewer calories.

EAT SMALLER PORTIONS

Another way to avoid biotin weight gain is to avoid larger portions.

Studies show that eating large portions makes it easier to gain weight. Using smaller plates can help you eat smaller portions.

It’s also effective to lose weight or avoid weight gain to six small meals through the day rather than three big meals.

EAT MORE FIBER

Studies show that eating more fibre reduces the number of calories you take in. This will help you avoid biotin weight gain.

Add fibre-rich foods to your diet like vegetables, fruits, legumes and whole grains.

AVOID SWEET DRINKS

Drinks such as soda and co*cktails are chockfull of calories. Because they contain a lot of sugar and calories, they can lead to weight gain.

Studies show that they are a major cause of weight gain.

Additionally, research shows that drinking alcohol increases appetite and poses a risk for weight gain.

WEIGH YOURSELF REGULARLY

Studies show that people who weigh themselves regularly maintain weight loss better than people who don’t.

If you want to avoid weight gain, stay aware of your weight.

Create a schedule where you regularly monitor your weight. However, it’s important not to become obsessive about your weight which can be harmful to your mental health.

Avoiding biotin weight gain is easy if you’re aware of your weight management goals. You can monitor your habits and make sure you stay within your weight goals.

AVOID PROCESSED FOODS

Processed foods like frozen foods and canned foods contain more sugars than whole or organic foods.

This can lead to weight gain. To avoid biotin weight gain, cook your meals from scratch or eat processed foods in moderation.

GET ACTIVE

Always make sure you’re keeping your body active. One way to pile on weight is by remaining inactive.

Sedentary lifestyles lead to loss of muscle and weight gain. Because you’re not burning calories, the extra energy is stored as fat.

Do a daily step, stretch at your desk, use a grip strengthener daily. Make sure to keep your heart rate up and burn calories.

DRINK LOTS OF WATER

Water is an excellent drink. To avoid biotin weight gain, make sure you always stay hydrated.

A 2016 review of animal studies found that water contributed to a healthier metabolism and increased insulin sensitivity.

Drinking water before meals also helps suppress your appetite.

Studies also show that drinking more water helps you better manage your weight.

To ensure you don’t experience biotin weight gain, increase your water intake. Further research shows that water helps you burn more calories, even at rest.

EXERCISE

Exercise if the most effective way to avoid weight gain.

Additionally, research shows that exercise helps prevent chronic illness, improved mental health and stronger bones.

Studies show that running helps reduce fat levels on organs which reduces the risk of cardiovascular disease and type 2 diabetes.

Side effects of too much biotin

Research shows that excess amounts of biotin aren’t toxic to humans.

Excessive amounts of biotin supplements can lead to incorrect lab test results. Very high intakes of biotin can lead to false positives of hyperthyroidism and Graves’ disease.

Studies also show that too much biotin can cause result in a failure to identify congestive heart failure.

Biotin can interact with certain medications. In a study with people living with epilepsy, results showed that biotin interacted with anticonvulsant medication making it hard for the body to absorb biotin.

IS BIOTIN GOOD FOR METABOLISM?

Biotin is essential for metabolism. Research shows that enzymes involved in the carb, fat and protein metabolism need biotin to function.

Further research shows that biotin plays an important role in gluconeogenesis, which is when glucose is produced from non-carb sources like amino acids.

Biotin is also involved in the synthesis of fatty acids.

Additionally, research shows that biotin is involved in the metabolism of amino acids.

DOES BIOTIN INCREASE BODY HAIR GROWTH?

People often take biotin supplements for increased hair growth.

There is no medical evidence to support this.

Biotin deficiency can lead to heart problems, rashes on the skin, high cholesterol and hair loss. Multiple studies show that a lack of enough biotin leads to thinning hair or hair loss which shows that biotin is important to hair health.

It may be recommended to you if you’re experiencing hair loss. But studies show that biotin supplements only help if you had a biotin deficiency.

There is no scientific research to prove or disprove whether biotin helps with body hair growth. Multiple products that help with hair growth often have biotin in the ingredients.

TAKEAWAY

Biotin doesn’t have any effect on weight. However, it’s important to follow these outlined steps if you want to avoid biotin weight gain.

Only take biotin supplements if your doctor has prescribed them. Biotin supplements may be needed if you’re pregnant or have diabetes, but it’s as yet unproven whether they help with hair and nails.

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