Myth number seven. Calories in equals calories out. Meaning if you eat more calories than what you expend, you will gain weight. If you eat less calories than what you expend, you will lose weight. This is the calorie theory of weight loss. This is a myth. Calories in is not equal calories out. You have to first understand what a calorie is. A calorie comes from kind of a scientific observation that when you put food in an airtight box and burn it and then measure the heat that that burning of that food generates, that heat is measured as a calorie. And so when you see something that is, for example, that contains 10 calories, it’s based again on the quantity of heat that it generates when you burn it. Your body is not an airtight box and metabolism is much more complicated than calories in and calories out.
Not all calories are created equally. One gram of sugar equals four calories and then four calories from that gram of sugar. Yeah, there’s no vitamins, there’s no minerals.Your body’s going to actually steal from its own vitamin and mineral storehouse to be able to process that calorie. Whereas if you ate a similar calorie that had vitamins and minerals in it, you wouldn’t run into the problem of having to steal from yourself. So an empty calorie is definitely not the same thing.

And an empty calorie and equals an empty calorie out doesn’t hold true to this whole metabolic theory of weight loss. So calories counting calories, although it can work if the calories that you’re counting don’t come from processed empty calories, there is an importance of knowing calories in calories out for weight loss. If you’re doing like a macronutrient program or you’re counting your macros and you’re just trying to kind of get an idea for how many calories you should eat versus how many calories you’re burning in a day, whether you’re trying to gain weight or whether you’re trying to lose weight because then at least you have some type of, of of objective basis for either increasing them or decreasing them based on how your body is reacting and responding. But a calorie in is not a calorie out. And part of that has to do with the hormonal effect of food and the other part of it has to do with the nutrient density of food.

The quality of the food matters and where the food comes from matters, what you’re allergic to or not allergic to matters, and whether it’s an empty calorie or not matters. If you’re just counting calories to try to lose weight, or if you’re just counting calories to try to gain weight, or if you’re just going through using a point system or something where they’re delivering meals to you on a weekly basis, but they’re delivering highly inflammatory foods for you, it doesn’t matter how much you count, this will be the outcome. And when that’s the outcome you lose.

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