What Causes Overweight?

If you eat too much (and thus consume too many calories), you will get thicker. But it’s more complicated than that? You’re not just gaining weight because you’re consuming more calories than you can actually burn, but also because your diet is unbalanced. Instead of producing energy your body is storing the calories as fat.

It’s Time To Quit Counting Calories

Should you really count calories to lose weight? Hitherto science believed that all calories were created equal and people are gaining weight when not burning enough of them.

Nowadays scientists agree that you should also consider the source of the calories, the way you consume them and the metabolism of your body. So there are a lot of different things to consider to eat healthy and lose weight the healthy way.

Forget about always using your calculator when trying to lose weight. You really don’t need to deny yourself every food that you long for. If you adapt to a brand new diet, you will never again have to consider your calorie intake. This is the secret of a successful diet! It’s time for you to learn how you can make this possible.

To Lose Weight You Must Draw On Your Reserves

Instead of regarding them as the enemy of a slim body, you have to realize that calories are indispensable. They are essential for your body to work properly. All your organs need calories to perform at their highest level.

Your body only starts to store calories when you’re consuming too many of them. So there’s no secret to maintaining your weight. You need to make sure that you don’t consume more calories than the amount you’re burning. To lose weight your body must draw out of your excess fat. In this case there’s an energy shortage. Therefore, losing weight and controlling your calorie intake go hand in hand.

There Are Different Kinds Of Calories

Which types of calories are talking about? Is it the already consumed calories or the calories that have been absorbed by the body after digestion? In the past, scientists would only take into account the first type of calories, but that’s a wrong way of thinking. There are other factors that come into play, such as the type of food, the time of consumption and the possible combination with other ingredients.

Therefore, it’s often irrelevant to just talk about the amount of calories you have consumed, whether you want to lose weight or just maintain your weight.

How Your Body Burns Calories…

Even if you’re not active, your body needs energy (and thefore calories) to maintain your vital functions such as breathing, body temperature and digestion.

The nutritional values are always indicated on the packaging of each product you buy. But if you base your shopping purely on the calorie values, you’re making a mistake. The calorie calculation theory doesn’t consider the specificities of each ingredient, nor the digestibility which is different for everyone. So the value can vary from minus 5 to 25% since your digestion also requires energy and no label mentions this fact.

Here’s an example… in theory, 1 gram of fiber corresponds to 2 calories. In reality, there’s only 1.5 calories left after digestion. The same reasoning applies to amino acids which are 4 calories per gram that result in 3.2 calories per gram.

Conclusion: the number on the labels is an estimate that doesn’t really say everything about the actual nutritional value of each ingredient once it has been digested.

Eat More, Store Less

It’s perfectly normal if you’re not yet convinced, but take a look at the following example. Once piece of chocolate cake contains 300 calories. A whole weat cereal bar and dried fruit contains 350 calories. Which one do you think is the most healthy option?

Eat More Calories, But Store Less

If you believe in the sum of calories theory, you’ll most likely choose the chocolate cake. And there lies the problem! Your calculation namely overestimates the calories originated from fiber and proteins. On the other hand, the packaging also doesn’t take into account the digestibility of these ingredients. The harder a product, the more difficult to digest.

If you take all of this into consideration, you’ll notice that a cereal bar includes less calories after digestion. So if you want to lose weight, you’ll have to choose the cereal bar. Surprising, isn’t it?

The Influence Of The Yo-Yo Effect On The Metabolism

2 pounds equals 7.000 calories. In theory, this means that you would lose about 2 pounds per month if you’re consuming 250 calories per day less (or exercise more to burn the same amount of calories).

counting calories

An Economical Body

You need to understand that your body is actually pretty smart and does everything it needs to survive. You’re so evolved that your body adjusts its energy consumption depending on the amount of food it receives. In other words, you switch to a “saving mode” to ensure no deficits and hence slow down your metabolism. And that’s when you no longer lose any weight.

So how can you lose weight if your body adjusts its metabolism when you eat less?

The good news is that you can also boost your metabolism. But there are two conditions:

Moreover, it has been proven that many active people don’t gain weight, even though they consume calories than needed. This is evidence for the fact that your body is simply not just a calorie calculator!

The Sugar Revolution

Instead of breaking your head about calories, it’s better to focus on another factor: the glucose or sugar in your blood. To lose weight as efficiently as possible, it’s important to keep your blood sugar levels stable. Why? Because your body wouldn’t go in overdrive. It’s important to never feel hungry so that you have as less calories as possible to store.

Peaks Or Plateaus?

What brings change to your blood sugar level? Well, all carbohydrates (sugars), whether they are simple or complex, influence your blood sugar level. 30 minutes after food consumption you get a spike in your blood sugar, but the fluctuations can vary. The higher your peak, the higher that ingredient scores in the glycemic index (GI). Some foods only give you a very small peak that actually looks more like a plateau. Your sugar levels will remain stable when you eat foods with a low glycemic index.

Related ingredients

To prevent spikes in your blood sugar level, which are catastrophic to your hip fat, you must consume whole wheat grains, vegetables, legumes and oil-rich dried fruits. Certain fruits like bananas and apples also have a relatively low glycemic index. This is in clear contrast to white bread and most industrial products that are full of sugar. Needless to say that you should avoid those types of foods as much as possible.

It’s important to remember that not all sugars are created equal. You need to make healthy choices. Keep eating foods with a low glycemic index because they will help you lose weight.

Good Calories From Fats

So counting calories may not seem extremely effective to lose weight, but you choosing the right calories is though! Not all calories are equal: their quality has an impact on the amount of calories that your metabolism is able to burn. So fats are necessary if you want to boost your metabolism.

Eat Fat To Burn fat

If you consume fewer calories, your metabolism usually slows down and that’s not conducive to losing weight. If you start a low calorie and low fat diet, you’re going to eat more carbohydrates which will slow down your metabolism. Your body will also repel more insulin, which as result increased fat storage and “post-diet” weight gain.

Moreover, such a diet doesn’t distinguish between good and bad fats, such as the famous omega-3 fats that help your body to burn fat! So it’s not smart to ban these fats from your diet. You can find them for instance in fish, flaxseed, oil-rich plants and rapeseed oil.

Although they’re high in calories, fats are needed to lose weight! So don’t ban them from your diet. Opt for foods with a low glycemic index that make you feel full, stabilize your blood sugar level and speed up your metabolism!

Good to know: saturated fats (processed meats for example) stop burning fat while omega 3 does the opposite. Even though they contain the same amount of calories, these fats don’t have the same impact.

Eat Healthy Foods At The Right Time

You now understand that it’s more important to know the glycemix index of a food rather than the calorie value. But that’s not enough to have a balanced blood sugar level and lose weight. It’s crucial to know when to eat the right foods and which combinations to make.

  • Calories consumed in the morning don’t have the same effect as in the late evening. If you eat late at night, there’s an increased chance that your body will store them.
  • You’ll lose weight easier if you divide your meals (it’s better to eat 5 times than 3 times). This way you never go hungry while your body isn’t storing any calories.
  • Eat fruit between meals. They have a low glycemic index and are therefore the perfect healthy snack.
  • If you eat greasy, make sure to also have a salad. If you eat a lot of fiber, your body will break down the fats and carbohydrates faster.

Try not to combine fats and carbohydrates. The sugar will make your body produce insulin, which will in turn increase your fat storage.