Tag Archives: undereating

Do Calories Matter? – Part 3

Hello Part 3 (Part 1 and Part 2)!

We’ve explored calories, energy in food, the calorie focused theory and how we gain weight!

Now, let’s take a look at what happens if we just ate less!


Undereating

Image result for undereating

The conventional approach to lose weight would be to decrease food intake, increase physical activity or BOTH! Because……

Calories in < Calories out = WEIGHT LOSS

It seems to make sense.

We’ve all done it at some point in our lives. And I can tell you that it definitely works!

……tired-runner

Until your body catches up and starts going against you. You can’t outsmart your body!

Your body will undergo a period of trying to adapt to the decreased food intake and/or increased physical activity. It wants to defend your body’s set weight [1]. This leads to biochemical changes that can throw off your metabolism (i.e. slowing it down!).

You become very efficient at using your fuel and stores – being able to survive with less energy. It means that overall, you burn less. Keep in mind that your basal metabolic rate takes up a huge chunk of your daily expenditure (60-75%!). You do not want to mess this up.

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The pitfalls of undereating

If this continues, you might:

-Hit a plateau

-Feel tired and fatigued

-Experience mood/behavioural changes

Hunger

-Strong cravings

Lose muscle

-Store more fat

Gain weight

tired

…… basically a ticking time bomb towards failure and losing control. And all of this is happening because your body is trying to look out for you!

This potentially explains why some people, despite a calorie deficit, fail to lose weight!

There’s evidence that fatness can increase despite being in an energy deficit state [1].


We’ve seen how the calorie focused view fails to explain weight gain and weight loss.

So, now what?

What CAN we do?

Stay tuned for Part 4!

Do Calories Matter? – Part 1

Hey Hey Hey!

How have you guys been?

Can you believe that we are halfway through the month of MAY?!


I just want to take a moment to say THANK YOU for following/reading my blog. Especially to those that have been around since I started blogging!

To me, the numbers don’t matter. As long as I am able to make a small difference/influence somewhere, ALL my effort is worth it.

I will try to blog more often, so do subscribe to my blog to receive the LATEST (and the greatest. Baahahhahhaha! #jokes) stuff in your mailbox! *The subscription tab is on the top right corner*


Quick life update:

DONE with clinical placement! YASSSSS!IMG_2513

I’m currently on community placement (Masters of Nutrition and Dietetics) with my classmate, Tegan. So far, we’ve been creating content for eNews, tip sheets and updating the food database.

During our first 2 weeks, we worked on a presentation – “The Calorie Controversy” – for our supervisor to present at FILEX 2017 (An educational conference by the world’s leading health and fitness experts!).

Let’s just say we found some pretty compelling stuff. I will be sharing glimpses of what we found. 😉


It will be a series of several blog posts under the title “Do Calories Matter?”

Counting calories? Calories in = Calories out?Image result for counting calories

For this post, we will look at what a calorie is.


Before we even begin talking about whether or not calories matter, WHAT exactly is a calorie? What does the body use energy for?

Calorie and Joule

A calorie is the amount of energy that is needed to raise the temp of 1 Kg of water by 1 degree at room temp.

Joule is the SI unit of energy. It is the work that is needed to move 1 Kg of an object with a force of 1 Newton by 1 metre in the direction of the force.

Fun fact: The zettajoule (ZJ) is equal to one sextillion (1021) joules. A yottajoule (YJ) is equal to one septillion (1024) joules. Just thought that sounded pretty cool.

Ok, enough of the JOULE. I’m a calorie person. Here’s the conversion:

1 kcal = 4.182 kJ

*Both units commonly used to represent ENERGY in food*

How do we know how much energy is in food?

Image result for bomb calorimeter

By using the bomb calorimeter. Food is basically torched and the heat produced represents the energy content.

Food provides energy and nutrients. But where does it all go?

Image result for daily energy expenditure

Source

Our bodies need energy to do all of the above (image).

Basal metabolic rate: Energy needed to keep you alive at REST *Note that this is a huge chunk of your daily energy expenditure (60-75%!)*

Thermic effect of food: Energy needed to digest food

NEAT: Movement that is not exercise: fidgeting, cooking, going to the car etc

Activity: Physical activity: Running, swimming etc

Related image

What is it in food that provides energy?

Carbohydrate 1g = 4 kcal

Protein 1g = 4 kcal

Fat 1g = 9 kcal

Alcohol 1g = 7 kcal

Image result for healthy food photography

How much energy or how many calories do we need?

That depends. Everyone is different. You can work it out here. But there are many things that can influence this (genetics, weight, height, body composition, health, hormones etc). Even activity levels are highly variable. We cannot truly be sure how much we really need. But of course, it gives you a rough estimate.


Now we know what a calorie is and what our bodies use the energy for!

The burning question is: Do calories REALLY matter?

Stay tuned for WHY weight gain is not simply calories in > calories out or why weight loss is not just calories in < calories out!