Why Calorie Counting is Making You

Fat

Nutritional Evils of the 20th Century

Fat

Protein Carbs

Calories

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. 1 lbs of fat = 3500 kcal

2. 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?

Katzmarzyk PT. (2002). OBESITY RESEARCH, 10, 666-674

From 1991-2001↑ 2 kg for menNo change for women

From 1981-1991Weight ↑ for both sexesNo increase in calories

Reason #2:Your Metabolism Is Smarter Than You Are

Sullivan EL & Cameron JL. (2010). Am J Physiol Regul Integr 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

King et al. (2008) International Journal of Obesity, 32, 177–184

12 weeks5 exercise sessions per week500 kcal expended per session

Average weight loss

Exercise a ton, gain

more weight!

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

1. Eat real food

2. Learn to cook Gourmet Nutrition

3. 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