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Counting calories and following a diet are useless, since not all calories are the same and we all have a unique response to food. Some people lose weight and others don’t, despite eating the same food. In this article we explain why, and what you can do instead to lose weight and maintain a healthy body weight.
Diets, a booming business
Counting calories to control your food intake might sound like a good plan. Many diets are based on this principle and the simple thought that when you eat less calories than you burn, you will lose weight. The input- output principle.
In the short run, a diet can work. Because, in the short run almost every diet works. But not in the long run, for several reasons. Such as the fact that most diets have an end date. This implies that a diet is not something you can, should, or are going to maintain throughout life. Diets are often based on the idea of following a strict nutritional plan, instead of teaching you how to figure out what your unique response to food is, or how to nurture yourself throughout life. At the end of the diet, you haven’t learned much and easily fall back into your old habits. Old habits, old weight.
Another reason why diets do not work in the long run, is that your metabolism adjusts to a lower calorie intake. It slows down. Once you pick up your old nutritional regime, your metabolism is still running low, making you gain even more weight.
Furthermore, burning more than you eat can be a lot of work. For example one large pepperoni pizza contains about 2400 kcal. To burn that off you will have to do at least eight intensive long CrossFit workouts. That will only burn of the pizza and nothing extra, while that extra burn is needed to lose weight.
In most cases, diets leave you with less money and less muscle mass, the same or an even higher body weight, a disturbed metabolism, and a potential risk of health issues. Most diets exclude certain foods and therefor certain nutrients resulting in vitamin and mineral deficiencies.
Diets area booming business for diet companies. Diets never work, and part of human psychology is that we blame ourselves for failure, so we keep coming back. Brilliant concept.
There is more to why diets and counting calories do not work:
1. A calorie is not a calorie
2. What you eat is more important than how much you eat
3. We have a unique response to food
1. A calorie is not a calorie
Research[1]has shown that some diets lead to more weightloss than others, despite having the same number of calories. There are several possible explanations for this:
a) Differences in body composition
b) Differences in the composition of weightloss
c) Inaccuracies in food tracking
d) Incorrect food tables
e) The body does not process every calorie in the same way
f) Difference in energy expenditure
Ad a. Differences in body composition
On average, weightloss contains 80 percent fat mass and 20 percent fat-free mass (water, muscles). People with a lower relative fatness at the start of a diet lose more fat-free mass per unit of weightloss than those with higher initial relative fatness. Also, and men may lose more fat-free mass per unit of weightloss than women.[2]
Ad b. Differences in the composition of weightloss
What you lose also counts. Especially during the first few weeks of a low carb diet, the weightloss can be greater than with a low-fat diet due to the loss of glycogen and water. In most cases, the difference in weightloss diminishes after a few months.[3]
Ad c. Inaccuracies in tracking food intake
Often, the actual intake of food is higher than what people self- report (underreporting). There are many explanations for this, such as inaccuracies in the measurement of food or simply forgetting to track. There is also evidence that a more satiating diet such as a high protein diet, leads to less underreporting, compared to a less satiating diet such as a high card diet.[4] Underreporting can also be a sign of emotional factors such as shame or the fear of confrontation. Emotional factors such as stress, anxiety and depression can influence overeating and data suggest that addictive overeating is a common experience of obese persons.[5]
Ad d. Incorrect food tables
It is well known that food tables of many processed foods are incorrect. They lack a full display of ingredients and nutrients, and a correct number of calories.
Furthermore, the number of calories in food also depends on the meal composition.
One gram of carbs is 4 kcal, one gram of protein is 4 kcal and 1 gram of fat is 9 kcal.That is how we count calories. Nevertheless, research[6] has shown that a diet high in protein and/or low in carbs results greater weightloss than a diet high in carbs and/or low fat, although the total calorie intake in both diets is the same. On average the difference in weightloss is 2,5 kg in 12 weeks and 4 kg in 24 weeks.
There is a difference between the energy liberated from burning a food versus the energy available to the body from consumption of that food. This means there is a difference between the energy in an apple versus the energy in feces and urine after eating the apple. This concept is called metabolizable energy. As discussed in section ad e) below, the human body cannot extract all the calories liberated from burning a food.[7]
The number of calories per gram macronutrient (carbs, fat and protein) are average values to calculate the metabolizable energy of a mixed diet, a diet that contains all three macronutrients. When it concerns one single food item, for example only a carb, a protein or a fat, these values (called the Atwater general factors) are not accurate anymore and are overestimated. Differences in chemical structure and in availability can alter the values with several percentages. So although 100 grams of beef always contains 250 kcal, when eaten in a mixed diet with potatoes and butter, the body digests these calories different compared to when only eating the beef. Nevertheless, the overestimation would probably not lead to major differences in weightloss.[8]
Ad e. The body does not process every calorie in the same way
The body cannot extract all the calories liberated from burning a food. Diets high in fiber provide a few percent less calories than low- fiber diets.
Fibers cause a decrease in transit time (the time from mouth to anus), an increase in water holding capacity, and fermentation. The incomplete absorption of fiber reduces the metabolizable energy provided to the body. So a diet can contain 1500 metabolizable kcal, but due to high content of fiber the metabolizable energy for the body is lower than 1500 kcal.[9] (Weightloss with fibers)
Ad f. Difference in energy expenditure
Some diets have a different energy expenditure than others, despite having the same number of calories.
Energy expenditure has three components. The first component is resting metabolic rate, responsible for 60 to 70 percent of energy expenditure. This is the metabolic rate during sleep. An increase in muscle mass leads to a higher metabolic rate, which means the body burns more calories. The second component is the thermic effect of food, responsible for 8 to 15 percent of energy expenditure. This is the energy it takes to digest, absorb and metabolize food. The third component consists of exercise- activity thermogenesis (what you do in the gym), responsible for 15 to max 30 percent of energy expenditure; as well as non-exercise activity thermogenesis (all other activities outside the gym) responsible for 15 to 50 percent, depending on how active your lifestyle is.
A lot is still unknow about the thermic effect of food. Some evidence suggests that it is increased by larger size meals; the intake of carbs and protein as opposed to fat; and low-fat plant-based diets. Age and physical activity may also play a role, as well as meal timing.[10]
Also, diets high in protein are associated with a higher resting metabolic rate and higher thermic effect. An increased protein intake to 30–35 percent of total energy intake increases energy expenditure. Of the macronutrients, only protein has been found to have this effect, which is however only about 41 kcal per day with a 1500-kcal per day diet.
The differences found in total energy expenditure of a low- carb diet versus a low- fat diet (350 kcal per day lower), are not explained by a change in resting metabolic rate or the thermic effect, but to a reduction in the energy expended in physical activity in the low-carb diet due to low glycogen stores. Simply said: low carb means less energy to exercise. [11]
To sum it up
Counting calories and following a (one size fits all) diet are useless. Some diets lead to more weightloss than others, despite having the same amount of calories. Possible explanations are that food tables are not correct and in reality, diets do not have the exact same amount of calories. Also, meal composition can affect the extent to which the body uses all the calories. More fiber means less calorie uptake. And high protein diets have a slightly higher energy expenditure. Nevertheless, these explanations only count for a limited change in weightloss. What you eat and how your body responses to food can have a much larger impact.
2. What you eat is more important
What you eat is jusrt as, maybe even more important than how much you eat. The foods you eat can affect you chances of weightloss, health and disease.
Carbs cause unfavorable hormonal changes
Research has shown that the intake of processed food with high-glycemic-load carbs produce hormonal changes that promote calorie deposition in adipose (fat)tissue, exacerbate hunger, and lower energy expenditure. High- glycemic load carbs are carbs that break down fast during digestion, giving a fast rise of glucose in the blood. Examples are baked potatoes, white bread, all sugars, snacks, and pastries. Especially sweetened beverages contribute to the development of obesity. [12]
Carbs cause high levels of insulin that induce weight gain and health issues
Furthermore,a carb-rich diet, particularly with processed food, can induce hyperinsulinemia.[13] To control high levels of blood glucose after eating, the pancreas releases the hormone insulin to transport glucose into the cells. If blood glucose levels remain high chronically, cells become resistance to insulin. In respond, the pancreas tries to compensate high glucose levels by producing even more insulin, leading to hyperinsulinemia and eventually to type 2 diabetes.[14]
Hyperinsulinemia has been associated with hypertension, obesity (and excess body fat around the waist) and high triglyceride levels and low HDL cholesterol levels. The clustering of these conditions is called metabolic syndrome, in many cases caused by an inadequate lifestyle.[15]
High levels of insulin inhibit the breakdown of fat and suppress glucose production of the liver. This leads to deficiency of fuel (as fat and glucose) in the blood, which induces intense hunger and physiological weakness. This may induce overfeeding and physical inactivity, leading to positive energy balance and eventual to obesity.[16]
Processed food is associated with metabolic syndrome
Mitochondria are compartments of the cells in the body that breakdown food to generate energy. They also play a great role in the control of our energy balance.[17] Some cells have more mitochondria than others, depending on how much energy they need. Muscle cells for example have lots of mitochondria, and the brain lives off energy producedby them.[18]
Mitochondria have their own genetic material (DNA). Mutations of that DNA can cause a dysfunction of the mitochondria affecting many organs, muscles and the brain. Mitochondrial dysfunction is also associated with obesity, metabolic syndrome, and diabetes.[19] And it has been implicated in the development of cancer, cardiovascular diseases such as stroke, and neurodegenerative disorders such as Alzheimer.[20]
A Western diet of processed food, high in fat and sugar (particularly in fructose) and low in fiber, has been associated with dysfunction of the mitochondria.[21] These types of food cause low grade chronic inflammation of fat tissue in the body and inflammation in the brain; activation of the immune system; altered gut microbiome (Your poop tells it all) ; a higher energy intake; weight gain and obesity.[22]
A chronic state of inflammation of fat tissue is common in people with obesity, but also in people who are thin on the outside but fat on the inside. It can lead to mitochondrial dysfunction, modifications in the functions of tissues and organs and increases the risk of chronic diseases.[23]
Furthermore, an excess nutrient supply, as common with obesity, can also cause mitochondrial dysfunction, oxidative stress and inflammation. It is like a toxic self-sustaining system. Besides changes in the body, obesity is also associated with changes in the central nervous system and in the brain.[24]
To sum it up
Systematic overeating leads to weight gain, and excess nutrient supply can cause dysfunction in tissues, muscles and the brain, leading to a higher risk of chronic diseases. But it is not just about how much you eat. What you eat and how food affects your health is just as, maybe even more, important than how much you eat. Besides,it is a lot harder to overeat on veggies than it is on fast food. Another important aspect of why counting calories and following a (one size fitsall) diet are useless, is our unique response to food.
3. We have a unique response to food
Research has shown that we have a unique response to food. People differ genetically, physically, and mentally but also in their behavior, knowledge, personality, and the environment they live in. All these aspects influence how we respond to food. Particularly differences in our gut play an important role in how we respond to food.[25]
The (minor) impact of genes
Diversity in the genetic profile between individuals can affect nutrient requirements, metabolism and response to food (andto other lifestyle interventions such as exercise and smoking).[26] Nevertheless, genes are hardly ever the dominant factor that overwhelms all other factors that influence the nutritional and health status of a person.[27] Genes only play a minor role in determining our responses to food (only 30% for glucose, 4% for triglycerides and 9% for insulins).[28]
It is often a combination of several factors. Genetic predisposition of a person is only cultivated under certain circumstances or in a specific environment. For example, obesity and fat distribution around the waist has a genetic basis, but only in a setting with abundance of energy-dense diets, reduced physical activity, and prolonged sedentary time, a person has a higher risk of becoming obese.[29] Genetic predisposition does not mean it will happen inevitably.
The impact of behavior and environment
The relation between the environment and behavior is complex. It is not just a matter of making bad food choices because you live across McDonalds.
According to the environmental Research Framework for weight gain prevention (EnRG-model), there is a simultaneous influence of conscious and unconscious processes that can have a direct and indirect effect on behavior.[30]
Body composition is influenced by behavior such as diet choices and the level of physical activity. Behavior is influenced by the environment on several levels. The physical environment concerns the availability and accessibility of for example healthy food; the economic environment concerns the costs of food; the political environment concerns rules and regulations such as taxes on food; and the socio- cultura lenvironment concerns for example social support.
The relation between the environment and behavior is mediated by cognitive factors. Attitude (for example attitude towards eating veggies); subjective norm (is eating veggies an acceptable thing to do for our friends and family); and perceived behavioral control (do you think you can eat more veggies). These three cognitive factors determine the fourth: intention to change. Furthermore, the observed behavioral control (you managed to eat more veggies the last weeks) has a feedback-effect.
The relation between the environment and behavior is moderated by personal factors such as demographic characteristics, personality (introverts are less open to change than extraverts), awareness and commitment; and by behavioral factors such as habit strength (how ingrained is certain behavior) and habit clustering (are certain behavioral intertwined, for example people who exercise more often also eat healthier).[31] (How to develop sustainable healthy habits)
One important behavioral aspect is sleep. Sleep deprivation causes a higher energy (food) intake; higher levels of inflammation in the body; higher levels of the hormone ghrelin and lower levels of the hormone leptin causing feelings of hunger; and less physical activity. This leads to low grade chronic systematic inflammation of the fat tissue in the body and to neuro (brain) inflammation; a higher energy intake; and eventually to weight gain and obesity.[32]
The impact of the gut
People respond very different to the food. Research has shown that after eating a fat and sugar rich muffin, some people had a sugar- and fat rush in the bloodstream followed by a suger dip, and others did not.Those who had the peaks and dips, were hungry faster, ate faster afterwards and also ate up to ten percent more.[33]
Different foods with the same number of calories can result in different levels of hunger and calorie consumption at the next meal.[34] Explanations can be found in the gut.
- Gut and health
The gastrointestinal tract that runs from mouth to anus harbours a complex and dynamic population of micro- organisms, called the gut microbiome. This is a collection of all genetic material from microbes in the gut.[35] Although humans share 99% of the same genes, the gut microbiome is like a fingerprint. Identical twins share only 34 percent of the same gut microbes, and unrelated individuals only 30 percent.[36]
The gut microbiome has several tasks. It extracts nutrients from food; digest fiber and protein; makes vitamin B and K; shapes the immune system; and protects against pathogens. Especially the digestion of fiber is important: Microbes turn fiber into molecules that are important for gut health, blood sugar and cholesterol, appetite control and the immune system.
The precise mix of microbes in the gut is crucial. Diversity and high levels of ‘good’ microbes are related with health benefits. A lower diversity and high levels of ‘bad’ microbes (altered gut bacterial composition) has been associated with inflammatory, metabolic and neurologic diseases, infections and disorders of gut-brain interaction.
Many factors can influence microbiome composition in early life, including infection, mode of birth delivery, use of antibiotic medications, the nature of nutritional provision, environmental stressors, and genetics. Stress can significantly impact the microbiome at all stages of life, and as we age microbial diversity diminishes.
Nutrition also plays an important part. Although nutrients are not consumed in isolation and we all respond different to food, there are some unfavorable and favorable foods for the health of gut microbiome.
- Unfavorable food
Western diet altersgut microbiom: A Western diet has been associated with several changes and dysfunctions in the body among which altered gut microbiome. Restrictive diets have the same effect.[37]
Saturated and transfat: Diets high in saturated and trans-fats can increase the number of fat specific digesting microbes, associated with negative long-term health consequences. Saturated fats are solid are room temperature like butter, palmoil, coconut oil, fat in cheese and in red meat. Transfat can be found in snacks and in processed food.[38]
Meat and dairy: Diets high in animal-based products and particularly in red meat, can alter gut microbiome composition and increase the risk of atherosclerosis, clotting, and cardiovascular events. Yet, some people have more negative consequences of eating meat and dairy than others, depending on their gut microbiome composition. [39] (How bad is eating meat?)
Artificial sweeteners : Artificial sweeteners might reduce total gut microbe and diversity, research is still being done. [40]
- Consequences of unfavorable food
Directly after eating a meal short terms changes happen in our body, such as changes in blood fat, glucose levels and insulin. This is normal. Yet after eating a meal high in unfavorable food excessive peaks and dips of blood fat and glucose, and extended levels of metabolites such as insulin can overwhelm that normal, healthy response to food. In shorter term it can trigger unfavorable responses in blood lipids, insulin, immune systems and hunger. When this is repeated often enough, it can lead to long-term (dietary) inflammation, weight gain and chronic diseases such as diabetes and heart disease.[41]
- Favorable food
Probiotica: Probiotic foods ar efermented foods such as live yoghurt, kombucha and sauerkraut that contain living microbes that can increase the amount of good microbes and the diversity of the microbiome in the gut. Probiotics affect the gut brain interactions and attenuate the development of stress-induced disorders in the digestive system.[42]
Fibers: Prebiotic foods such as legumes, bananas, muesli and bread, contain fermentable fibers that are digested by the body. This type of fiber can bind bile acids, glucose, cholesterol and fatty acids and form short-chain fatty acids (SCFA). SCFA are an important source for the immune system; they have a positive effect on the gut- brain interaction and they relate to serotonin, the happiness hormone. Non- fermentable fibers such as in wheat, vegetables, cabage and apples are not digested by the body. They take up fluids, improve gut motility and give a feeling of satiation. [43]
Polyphenols: Polyphenols are chemicals found in plant foods, particularly in colored fruits and vegetables, and also in nuts and olive oil. They provide beneficial gut microbes linked to good health. Polyphenols have antioxidant and anti-inflammatory properties. They play a role in preventing oxidative stress and inflammation associated with chronic diseases such as cardiovascular disease, obesity, and type 2 diabetes.[44]
Real food: It is important to note that eating real food to obtain nutrients is crucial. Supplementing is not without risk and cannot compensate an inadequate diet. For example, research has shown adverse outcomes from polyphenolic botanical extracts in beverages, especially for individuals with degenerative disease, high blood pressure, thyroid disease, epilepsy, or heart disease.[45].
To sum it up
Counting calories and following a (one size fits all) diet are useless. Food tables are incorrect. Meal composition can affect the extent to which the body can use calories. Certain types of food can cause dysfunctions in our body and in the way we process food. Genes, our behavior and our environment play a role in how we respond to food. The health of our gut is crucial.
How to keep a healthy body weight
Counting calories and following diets are useless, since not all calories are the same and we all have a unique response to food. Some people lose weight and others don’t, despite eating the same food. As discussed, many factors influence our response to food. Some are out of our control, others are within our control.
Out of control
Genes do not play a dominant role in how we respond to food or whether we gain weight or not. Besides, genes are not within our control. Our behavior and our environment also play a role in relation to nutritional habits, yet the interaction between the two is very complex and only to a limited extend within our control.
Witin control
The good news is that at least four factors are within our control:
1. How much energy we spend
We can control, at least to some degree, our energy expenditure via a high protein diet, an active lifestyle and regular exercise. Exercise is responsible for 15 to max 30 percent of energy expenditure and an active lifestyle for 15 to 50 percent. Furthermore, an active lifestyle and regular exercise have important health benefits, regardless of body weight.
2. How much food we eat
Systematic overeating leads to weight gain, and excess nutrient supply can cause dysfunction in tissues, muscles and the brain, leading to a higher risk of chronic diseases. It is healthy to control the amount of food you eat. A few practical ways to do prevent overeating:
- Eat on regular hours as much as possible, with approximately three hours between meals. Timing is everything.
- Fill at least half of your plate with veggies. It is hard to overeat on that. And use smaller plates.
- Stick with one plate of food per meal. Immediately after eating, put away leftovers and clean up the dishes. Food that is still in sight, gets eaten
- In case of cravings, have a glass of water and distract yourself. After ten minutes your cravings will disappear.
3. The health of our gut
The health of the gut microbiome is important for our response to food, and within our control. By eating a Mediterranean diet you can tick a lot of nutritional boxes that keep your gut microbiome healthy. Such as fiber, plants, olive oil, nuts, fermented products, fatty fish, lean protein and a limited amount of fruits.
4. Replace CRAP
Also within your control is to replace CRAP for real food. Replace Carbonated drinks for water, tea or coffee. Replace products with Refined sugar for products without added sugar. Replace Artificial food and Processed food for real food.
Concluding
Many factors influence our unique response to food. Personalised nutrition based on an analysis of a person’s current diet is more effective in making sustainable healthy lifestyle changes.[46] Controlling your food intake and positively effecting your health is within your hands, if necessary supported by a lifestyle and nutritional coach.
It is important to figure out what works for you and what makes you feel good and healthy. People with a healthy lifestyle are more resistant to infectious triggers, have a lower risk of diseases and a higher risk of ageing healthy. A healthy lifestyle improves the quality of life, but we often only acknowledge and realize this in times of sickness.[47]
There is no one size fit all. There never is in life. With one exception. We all benefit from eating less CRAP: Carbonated drink, Refined sugar, Artificial food and Processed food.
Eat real food. Start there and read Why how you look at food might block you from losing weight. No need to count calories or follow a diet.
Create your own health!©
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