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Video - the calorie myth

Health and Fitness Dieting Weight Loss The 21 Day Health Challenge Myth 1 - Calories in vs. calories out controls your weight
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Transcript

Okay, so you already know what to think about calories. This course is not about telling you what to eat and how to eat. It's about taking you through some concepts of maybe tripping you up around your weight, your weight management. So the very first myth I'm going to try and push to the slide is the calorie concept that calories in versus calories out, will strongly influence your weight management has a bearing, but there's much more complexity to it than that. The concept calorie came around in the 1820s when a Parisian used it to explain heat engines, heat engines, is that relevant to our body? I don't know.

Now amount of heat required to raise the temperature of one kilo of water by one degree centigrade. was termed the calorie. By the 20th century, US popular culture had brought it into the nutrition world. But can an engineering construct, explain the human body? I don't think so. We're not mechanical in the way a car is.

The concept of calories in versus calories out. It's such a simple thing that a five year old can understand, expend more calories than you take in and you'll lose weight. So conventional dietetic wisdom suggests that if you cut calories by a bit 500 per day, you'll lose between point five on one kilo of body mass per week or body fat per week. But even the conservative American Society of nutrition has said that these figures don't add up anymore. The actual rate of weight loss is generally much slower than that with more modern research methods, and how we measure calories is also very questionable. We're very reliant on our cell phone apps, which because it's in a nice digital black and white form, we think it's accurate.

It's like when the new new digital skills came out, and you suddenly have point one of a kilo of your bodyweight see automatically think it's accurate, as opposed to this swinging dial. But the accuracy of cell phone apps is only as accurate as information put into the equations behind the apps. And they're very, very variable. For example, recent research suggests that the number of calories and almonds has been misrepresented for many years by 10 to 20%. Imagine that apples and kale and bred and various different things have been mis represented also for the last several years, if most of our food is 10% out in accuracy, that hugely affects the way that we actually, you know, the figures that we get from these apps. But of course, it's also the information we put in.

A medium size out pool might be for one person, something this size, but for somebody else, it's this size. So the reporting that gets added into the app is very variable based on the operator's experience and knowledge. Research Institutes use something called a metabolic chamber, which is a big room that people live in for a couple of days, and they can get very accurate information around calories. But unfortunately, most of us don't have access to one of those on a daily basis. But what I've mentioned is the accuracy of measurement. What about the complexity of the human body?

I'll give you a example. I had a client A number of years ago a very elite triathlete. And I use the calorie equations to figure out okay, what Sir, what's our daily need? And it can lead to over 3000 per day and I was very conservative. It could have been three and a half to 4000. How much was she eating 1200 calories.

Now, theoretically, she had an 1800 calorie deficit every single day. Was she as skinny as a rake? No, she was actually she carry quite significant body fat. But meanwhile, her muscle mass was depleting and she was getting stress fractures, which meant that her bone mass was being depleted as well. Okay, so that's an example of how the equations just don't add up. If the physiology of the person is out of balance, or genetics, Also hugely affects the way we deal with calories.

Now some people metabolize fats better and do better on a higher fat, lower carb diet. Other people metabolize carbs better and do better on a higher carb, lower fat diet. Others exercise and get a very obvious weight loss responsive to the exercise, whereas others can train for a marathon and literally not lose a sausage. It's quite disheartening for them, but these people do exist. And then the macronutrient ratios that we consume influences the calorie story. For instance, protein has a higher heat of combustion than carbohydrates, for example, do so therefore, if you've got higher protein diet, you're using more energy to actually digest and assimilate the protein which affects your calorie equation.

And then there's lots of other factors besides hormonal health, our blood sugar regulation, or lifestyle or detoxification? These are all things that we'll be covering later in this course. There has been a fairly recent call to focus on the quality of our food more than the quantity of our food and that's something I personally will stand firmly behind. I'll be talking about these issues in much more detail in the Big Brother course. 12 steps to wholesome nutrition. But for now, I'd like to conclude on the calorie argument.

The concept of calories in versus calories out as a measurement of weight management is our cake and should be flushed down the toilet

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