Calories in calories out.
That’s what we hear all the time. Did you know that more recent studies have shown that not every calorie is created equally?
Sure, as a general rule you can use caloric intake as a method to reduce your weight and even improve your fitness and health.
But it only goes so far. Reducing your calories for a long-term period can have some very serious side effects.
Here’s the problem with calories in calories out….It doesn’t affect any positive long-term metabolic changes.
When you use the amount of food you eat as the controlling factor for fat loss and health, you are constantly changing your bodies ability to function efficiently.
Reducing calories means reducing nutrients. Fats, protein, carbs, and all the vitamins and minerals your body needs will be low at times, then high at times. The constant back and forth can wreak havoc on your system.
If you go on a long-term calorie reduction you will see overall weight loss at the expense of muscle loss. Remember the less muscle you have the less healthy you are. Muscle mass is super important to your overall health.
(In case you don’t believe me)
– The Brazilian Journal of Medicine has a study showing that PBF is a better predictor of CVD than BMI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854278/
– The Journal of Clinical Densitometry has a study showing the 10 year risk of CVD as it relates to muscle mass and PBF https://www.clinicaldensitometry.com/article/S1094-6950(16)30252-9/pdf
– Mayo Clinic produced a study that examines different healthy lifestyle characteristics (i.e., appropriate percent body fat) and their association with CVD biomarkers https://www.ncbi.nlm.nih.gov/pubmed/26906650
– UCLE did a study and found that patients with existing CVD and with higher muscle mass and lower body fat had lower mortality risk http://newsroom.ucla.edu/releases/higher-muscle-mass-associated-with-lower-mortality-risk-in-people-with-heart-disease
– PLoS published a study about the association between body fat and long-term risk for CVD and diabetes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5378370/
– InBody also has a page that shows the importance of muscle mass and lower percent body fat on the risk of developing diabetes https://inbodyusa.com/blogs/inbodyblog/how-to-fight-diabetes-with-improved-body-composition/
2 major things happen on a calorie restricted diet.
- Your body has fewer nutrients and is less able to function.
- Your metabolic performance decreases (slow metabolism)
- Burns less fuel (less available resources means your body will burn fuel slower to make it last longer)
- Increases fuel storage (adds fat layers)
- Increase catabolic processes (burn protein instead of fat or carbs)
The results of extended caloric restriction include.
- Poor sleep
- Hair loss
- Fat gain
- Poor insulin management
- Weight doesn’t change
This article is Titled “Eating less and still getting fat”, what if I told you, you could eat more and still get skinny???
You can! Improve your metabolic function and you will improve your fat loss and overall health. It is impossible to improve metabolic function and starve your body of nutrients at the same time.
The idea of caloric restriction isn’t complete wrong. It has it’s roots in a very solid concept. How the human body functions and how we live our lives just make it work differently in application. Understanding this principle and how to hack the specific utilization of macronutrients is part of what makes the APEX Training System so effective. You only eat what you need, when you need it. Your body will develop a high level of functionality by this optimized program.