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Why calorie counting is making you fat
 

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.

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

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    Why calorie counting is making you fat Why calorie counting is making you fat Presentation Transcript

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