Calories are NOT always equal
Why Calories Aren't Everything
More and more people are realizing that not all calories are created equal. Of course, 180 calories is a much better seller than 180 ingredients, as Joep pointed out in his post , but still. It remains a common misconception that a calorie is a calorie, regardless of the source. In reality, 100 calories from grass-fed steak has a completely different effect on the body than 100 calories from soda. Yes, when you want to lose weight, it can be interesting to consider calorie intake, but only if other important factors (stress, biorhythms, timing, sleep, and more) are taken into account.
Calories aren't just a measure of energy; they also trigger a biological response in the body. Different foods influence metabolism, insulin levels, satiety, and fat storage in different ways.
The difference between sugar and proteins
Sugar and refined carbohydrates, such as soda, white bread, and candy, cause rapid spikes in blood sugar and a surge of insulin. This promotes fat storage and often leads to a blood sugar crash, making people feel hungry again sooner (Ludwig et al., 2018). Protein-rich foods, such as a piece of grass-fed steak, have a completely different effect. Protein has a high thermic effect, meaning the body uses more energy to digest protein than to process fats or carbohydrates. This increases metabolism and ensures longer-lasting satiety (Paddon-Jones et al., 2008). Healthy fats, such as those from grass-fed butter or avocados, maintain stable blood sugar levels and reduce hunger hormones like ghrelin (DiPatrizio, 2016).
- Fast sugars lead to insulin spikes, hunger and fat storage
- Proteins increase calorie burning, maintain muscle mass and ensure long-lasting satiety.
- Healthy fats stabilize energy supply and reduce hunger
Hormones and hunger regulation
Now, I thought this was already a great setup, but of course, it goes much further. Not only does the choice of a specific macronutrient have an impact; hormone balance also plays a role. The body regulates hunger and satiety through various hormones. Lectin, ghrelin, and insulin are particularly influential.
- Leptin : The satiety hormone that indicates when someone has eaten enough
- Ghrelin : The hunger hormone that signals when the body needs food
- Insulin : Regulates fat storage and blood sugar management. Too much insulin from sugar consumption can block fat burning.
When someone eats processed foods for a long time, experiences a lot of stress, or sleeps poorly, these hormones become unbalanced. This can lead to:
- Leptin resistance: the feeling of never being full, even after a meal
- Insulin resistance: the body stores fat and has difficulty burning fat
- Chronically elevated ghrelin: a constant feeling of hunger
This explains why "just eating less" doesn't work for many people. The problem is hormonal and metabolic, not just a matter of willpower (Friedman, 2011). Don't get me wrong. I certainly think willpower has an impact, but the concept doesn't just start with eating less. It starts with improving hormonal processes to ensure that anything happens with what's eaten at all.
Insulin resistance is a common problem. According to Hormone Clinic, it affects 25% of the Dutch population! Many people unknowingly eat in a way that contributes to insulin resistance. Insulin resistance means that cells become insensitive to insulin, forcing the body to produce increasingly more insulin to process glucose. This leads to fat storage, especially around the abdomen, decreased energy levels, and an increased risk of inflammation and diabetes.
When insulin is better regulated, the body can more easily switch to burning fat (Taylor et al., 2018). How does this work? Well, you guessed it… it's not just by counting calories. Walking on an empty stomach, eating more protein and fat, exercising, sleeping well, and perhaps our b loodsugar formula could all help.
The influence of stress
Cortisol is a key hormone released during stress. It plays a major role in fat storage, especially around the belly, and can cause leptin resistance, meaning someone never feels fully satisfied. We're not talking about acute stressors, of course, because that would mean you'd gain weight just by kickboxing. We're talking about chronic stress that permanently raises cortisol levels. Elevated cortisol levels can lead to increased insulin production, less deep sleep, and increased sugar cravings. Reducing cortisol can contribute to better weight management. What's the best way to do this?
- Regular exposure to sunlight for a healthy biorhythm
- Breathing exercises, yoga or meditation to reduce stress
- Journaling (reflecting on the workday)
- Adequate sleep and consistent sleep routines
- Walking in the forest
A healthy biorhythm ensures that the body experiences less hunger, burns fat better and restores hormonal balance (Sapolsky, 2015).
The importance of biorhythm and sleep
Sleep is an invisible factor often overlooked in weight management and health. Poor sleep has a direct impact on:
- Cortisol levels, leading to increased fat storage
- Leptin and ghrelin, which influence hunger and satiety
- Insulin sensitivity, which hinders fat burning
To optimize the biorhythm, the following strategies can be applied:
- Exposure to morning light to reset the internal clock
- Avoiding screen use in the evening to support melatonin production
- Maintain regular bedtimes to promote hormonal balance
Research shows that people who sleep less than six hours per night are up to 55% more likely to be overweight (Van Cauter et al., 2008).
The simple conclusion
- Calories are not equal; the quality of food determines how the body responds
- Insulin and leptin regulate fat storage and hunger, not just calorie intake
- Cortisol and stress have a major influence on weight management
- A healthy biorhythm and sleep optimize fat burning and energy management
Again. It can certainly be helpful to factor calorie intake into your weight-loss plan, but don't forget that health is much more than that. Want lasting results? Then address stress, exercise, biorhythms, and all other factors as well.
References
Ludwig, DS, et al. (2018). The Carbohydrate-Insulin Model: A Physiological Perspective on the Obesity Pandemic. American Journal of Clinical Nutrition.
Paddon-Jones, D., et al. (2008). Protein, weight management, and satiety. American Journal of Clinical Nutrition.
Friedman, J. M. (2011). Leptin and the regulation of body weight. Annual Review of Physiology.
Sapolsky, R. M. (2015). Why Zebras Don't Get Ulcers.
Taylor, R., et al. (2018). Type 2 Diabetes: Etiology and reversibility. Diabetes Care.
Van Cauter, E., et al. (2008). Impact of sleep and circadian disruption on energy balance. Proceedings of the National Academy of Sciences.
