The Skinny Fat Problem

If you’re South Asian, you’ve probably experienced something frustratingly common:

You look good in your clothes, but when the shirt comes off, you realize that your body is carrying more fat than you’d like—especially around your belly. 

It’s the classic "skinny fat" problem, and it’s almost universal within the South Asian community.

But why is this so common? 

Why is it that South Asians seem to hold on to that stubborn belly fat, even when we look fit or lean in clothes?

Here’s the answer: 

It all comes down to genetics.

South Asians Have a Different Response to Carbs

The way our bodies process food—especially carbohydrates—is fundamentally different from others. 

While most people tend to store excess carbs in their muscles, South Asians are more likely to store them as fat.

This doesn’t mean we’re eating more or being lazy…

Our bodies have evolved to handle food differently, thanks to genetic adaptations that were crucial for survival in the past.

For thousands of years, South Asia endured frequent famines and periods of food scarcity. 

In response, our bodies evolved to store fat more efficiently to help us survive through tough times.

Fast forward to today, and we no longer face those famines, but our bodies still operate on the same evolutionary settings. 

This means that South Asians are more prone to storing fat, particularly around the belly, even when they’re not overeating.

The AMY1 Gene

This genetic adaptation is tied to a specific gene:

The AMY1 gene. 

AMY1 plays a crucial role in how we process starches and carbohydrates. 

South Asians have a higher AMY1 gene copy number…

This causes us to break down carbs more efficiently but also store them as fat more easily than others.

The Health Risks of Being "Skinny Fat"

This body type comes with a price. 

When fat accumulates around the belly, especially visceral fat, which surrounds our organs…

It dramatically increases the risk of developing conditions like:

• Heart disease

• Type 2 diabetes

• High blood pressure

Even if you look fit on the outside, that stubborn belly fat is putting your health at risk in ways you might not even realize.

The Good News

Fortunately, we can fix this issue. 

Focus on these strategies to overcome the 'skinny fat' body type:

#1 - Improve Insulin Sensitivity

Incorporate regular physical activity, which helps your body use insulin more efficiently. 

Focus on eating nutrient-dense, whole foods like lean proteins, and healthy fats to keep blood sugar stable and prevent fat storage.

#2 - Reduce Carbohydrate Intake 

Limit refined carbs, like white bread, pasta, and sugary drinks, which spike blood sugar levels.

Instead, opt for complex carbohydrates like quinoa, sweet potatoes, and brown rice that digest slowly and provide sustained energy without causing blood sugar crashes. 

#3 - Build Muscle Mass

Incorporate strength training exercises, such as weightlifting or bodyweight exercises, into your routine. 

Muscle mass increases metabolism and helps shift your fat-to-muscle ratio, making it easier for your body to burn fat and regulate insulin levels.

By making targeted changes to your diet and exercise routine, you can reduce stubborn belly fat and significantly lower your risk of these health problems. 

The path to better health starts with understanding these factors and making the effective changes.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular healthcare provider.