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Why Calorie Counting is Making You Fat<br />
Nutritional Evils of the 20th Century<br />
First Law of Thermodynamics<br />       “Energy can neither be created nor destroyed. It can only change forms.”<br />Calo...
Clearly We Have a Balance Problem!<br />
Weight Loss Prescription<br />1 lbs of fat = 3500 kcal<br />A deficit of 500 kcal/day<br /> 1 lbs fat loss per week<br />...
We’re #3! We’re #3!<br />59% Overweight<br />23% Obese<br />
So Where have we Gone wrong?<br />
Reason #1: Health Experts Suck at Math!<br />If we accept an excess of:<br />3,500 kcal  1 lbs of fat<br />Then to gain 5...
Dietary Intake Patterns<br />From 1991-2001: Increased our consumption by over 400 kcal/day!<br />
And What Happened To Weight?<br />From 1991-2001<br />↑ 2 kg for men<br />No change for women<br />From 1981-1991<br />Wei...
Reason #2:Your Metabolism Is Smarter Than You Are<br />Sullivan EL & Cameron JL. (2010). Am J PhysiolRegulIntegr Comp Phys...
Innate Feedback Mechanism<br />
Reason #3:Feeding Outside of Normal Hours<br />Arble et al. (2009) Obesity 17, 2100–2102.<br />
Reason #3:Feeding Outside of Normal Hours<br />Arble et al. (2009) Obesity 17, 2100–2102.<br />
Reason #4:  We Ignore Individual Variability<br />IS: Insulin Sensitive<br />IR: Insulin Resistant<br />HC: High carb<br /...
Unbelievable… but true!<br />
Reason #5:We Focus on the Mean<br />Exercise a ton, gain more weight!<br />Average weight loss<br />12 weeks<br />5 exerci...
Just an observation…<br />If we keep basing our body composition decisions on group “averages”…<br />… can we ever expect ...
Realities of Calorie Counting<br />
Realities of Calorie Counting<br />
Realities of Calorie Counting<br />
Realities of Calorie Counting<br />
New Energy Balance Equation<br />Fattening and obesity are caused by an imbalance—a disequilibrium—in the hormonal regulat...
Strategies for Sustainable Fat Loss<br />Primary focus  Quality before quantity<br />Eat real food<br />Learn to cook<br ...
In-person: The Nutrition Academy
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Why calorie counting is making you fat

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Graeme Thomas disputes the long-held notion that losing weight is a simple matter of ensuring calories in < calories out.

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Transcript of "Why calorie counting is making you fat"

  1. 1. Why Calorie Counting is Making You Fat<br />
  2. 2. Nutritional Evils of the 20th Century<br />
  3. 3. First Law of Thermodynamics<br /> “Energy can neither be created nor destroyed. It can only change forms.”<br />Calories In = Calories Out<br />
  4. 4. Clearly We Have a Balance Problem!<br />
  5. 5. Weight Loss Prescription<br />1 lbs of fat = 3500 kcal<br />A deficit of 500 kcal/day<br /> 1 lbs fat loss per week<br />Yet our failure rates with diets are well over 90%!<br />
  6. 6. We’re #3! We’re #3!<br />59% Overweight<br />23% Obese<br />
  7. 7. So Where have we Gone wrong?<br />
  8. 8. Reason #1: Health Experts Suck at Math!<br />If we accept an excess of:<br />3,500 kcal  1 lbs of fat<br />Then to gain 5 lbs in a year: <br />5 x 3500 kcal  17,500 kcal<br />Which means our balance is “off”:<br />17,500 kcal / 365 day 47.8 kcal/day!<br />
  9. 9. Dietary Intake Patterns<br />From 1991-2001: Increased our consumption by over 400 kcal/day!<br />
  10. 10. And What Happened To Weight?<br />From 1991-2001<br />↑ 2 kg for men<br />No change for women<br />From 1981-1991<br />Weight ↑ for both sexes<br />No increase in calories<br />Katzmarzyk PT. (2002). OBESITY RESEARCH, 10, 666-674<br />
  11. 11. Reason #2:Your Metabolism Is Smarter Than You Are<br />Sullivan EL & Cameron JL. (2010). Am J PhysiolRegulIntegr Comp Physiol<br />
  12. 12. Innate Feedback Mechanism<br />
  13. 13. Reason #3:Feeding Outside of Normal Hours<br />Arble et al. (2009) Obesity 17, 2100–2102.<br />
  14. 14. Reason #3:Feeding Outside of Normal Hours<br />Arble et al. (2009) Obesity 17, 2100–2102.<br />
  15. 15. Reason #4: We Ignore Individual Variability<br />IS: Insulin Sensitive<br />IR: Insulin Resistant<br />HC: High carb<br />HF: High fat<br />Cornier MA et al. (2005). Obesity Research, 13, 703-709.<br />
  16. 16. Unbelievable… but true!<br />
  17. 17. Reason #5:We Focus on the Mean<br />Exercise a ton, gain more weight!<br />Average weight loss<br />12 weeks<br />5 exercise sessions per week<br />500 kcal expended per session<br />King et al. (2008) International Journal of Obesity, 32, 177–184<br />
  18. 18. Just an observation…<br />If we keep basing our body composition decisions on group “averages”…<br />… can we ever expect to do better than “average” results?<br />
  19. 19. Realities of Calorie Counting<br />
  20. 20. Realities of Calorie Counting<br />
  21. 21. Realities of Calorie Counting<br />
  22. 22. Realities of Calorie Counting<br />
  23. 23. New Energy Balance Equation<br />Fattening and obesity are caused by an imbalance—a disequilibrium—in the hormonal regulation of adipose tissue and fat metabolism. <br />We become leaner when the hormonal regulation of the fat tissue reverses the balance.<br />
  24. 24.
  25. 25. Strategies for Sustainable Fat Loss<br />Primary focus  Quality before quantity<br />Eat real food<br />Learn to cook<br /><ul><li>Gourmet Nutrition</li></ul>Get guidance<br /><ul><li>On-line: Precision Nutrition – Lean Eating
  26. 26. In-person: The Nutrition Academy
  27. 27. Hire a coach</li></li></ul><li>To Learn More<br />Visit me on the web:<br />http://graemethomasonline.com<br />
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