Does ‘Calories in vs. Calories out’ really Matter?

Does ‘Calories in vs. Calories out’ really Matter?

Weight loss diet is based on the concept that as long as you eat fewer calories than you burn, you’re bound to lose weight.

However, some people insist that the type of food you eat matters much more than the number of calories it contains — both in terms of weight loss and long-term health.

This article investigates whether the “calories in versus calories out” model really matters.

What’s the ‘calories in, calories out’ model?

“Calories in” refers to the calories you get from the foods you eat, while “calories out” is the number of calories you burn.

There are three main bodily processes that burn calories:

Basic metabolism. Your body uses most of the calories you get from food to sustain basic functions, such as your heartbeat. This is commonly referred to as your basal metabolic rate (BMR).

Digestion. Around 10–15% of the calories you eat is used to power digestion. This is known as the thermic effect of food (TEF) and varies based on the foods you eat

.Physical activity. The leftover calories you get from your diet are meant to fuel your physical activity, including workouts and everyday tasks like walking, reading, and washing dishes.

When the number of calories you consume matches the number of calories you burn, your weight will remain stable.

Weight loss requires a calorie deficit

To lose weight, your “calories in” need to remain fewer than your “calories out.” Some factors can make calories seem irrelevant for weight loss, but research controlling for these factors shows that weight loss always requires a calorie deficit.

Health is more than just ‘calories in vs. calories out’

While the “calories in versus calories out” model matters for weight loss, not all calories are created equal when it comes to your health.

That’s because different foods have different effects on various processes in your body, regardless of calorie contents.

The source of calories impacts your hormones and health differently

Different foods can impact your hormones, hunger, feelings of fullness, and metabolism differently, regardless of the number of calories they contain. Thus, when it comes to your health, not all calories are created equal.

Why nutrient density matters

Calorie for calorie, nutrient-dense foods benefit your health much more than nutrient-poor ones. The “calories in versus calories out” model fails to take this into account, reducing its relevance when it comes to your health.

The bottom line

From a strictly biological perspective, the “calories in versus calories out” model matters for weight loss.

You will only lose weight if you consume fewer calories than you burn, regardless of the types of food you eat.

However, this model fails to take nutrient density into account, which is highly relevant to your health. Moreover, different foods can impact your hormones, metabolism, hunger, and feelings of fullness differently, in turn influencing your calorie intake.

Practically speaking, some food can make it easier for you to remain at a healthy weight, all while optimizing your overall health. Focusing solely on calories may cause you to miss the big picture.

Sources:

https://www.healthline.com/nutrition/calories-in-calories-out?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-06-20&apid=#bottom-line

https://eliteedgegym.com/calories-in-vs-calories-out/