Calories are NOT always equal

Why calories aren't everything

More and more people understand that not all calories are created equal. Of course, 180 calories sells a lot better than 180 ingredients, as Joep once pointed out in his post, but still. It remains a common misconception that a calorie is a calorie, regardless of its source. In reality, 100 calories from grass-fed steak have a completely different effect on the body than 100 calories from soda. Yes, if you want to lose weight, it can be interesting to look at calorie intake, but only if other important aspects (stress, biorhythm, timing, sleep, and more) are included.

Calories are not just a measure of energy; they also trigger a biological response in the body. Different foods affect metabolism, insulin levels, satiety, and fat storage in various ways.

The difference between sugar and protein

Sugar and refined carbohydrates, such as soda, white bread, and sweets, cause rapid blood sugar spikes and a strong insulin release. This promotes fat storage and often leads to a blood sugar dip, making a person feel hungry again more quickly (Ludwig et al., 2018). Protein-rich foods, such as a piece of grass-fed steak, have a very different effect. Proteins have a high thermic effect, meaning the body expends more energy to digest proteins than to process fats or carbohydrates. This boosts metabolism and provides longer-lasting satiety (Paddon-Jones et al., 2008). Healthy fats, such as those from grass-fed butter or avocados, ensure stable blood sugar levels and reduce hunger hormones like ghrelin (DiPatrizio, 2016).

• Fast sugars lead to insulin spikes, hunger, and fat storage
• Proteins increase metabolism, preserve muscle mass, and provide long-lasting satiety
• Healthy fats stabilize energy supply and reduce hunger

Hormones and hunger regulation

I thought this was already a good setup, but of course, it goes much further. Not only the choice of a specific macronutrient has an impact. Hormone balance also has an impact. The body regulates hunger and satiety through various hormones. Primarily leptin, ghrelin, and insulin have an impact.

• Leptin: The satiety hormone that indicates when someone has eaten enough
• Ghrelin: The hunger hormone that indicates when the body needs food
• Insulin: Regulates fat storage and blood sugar management. Too much insulin due to sugar consumption can block fat burning

When someone eats processed foods for prolonged periods, 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 what is eaten actually has an effect.

Insulin resistance is a common problem. According to Hormoonpoli, it affects as many as 25% of Dutch people! Many people unknowingly eat in a way that promotes insulin resistance. Insulin resistance means that cells become insensitive to insulin, causing the body to produce more and more insulin to process glucose. This leads to fat storage, especially around the abdomen, reduced energy levels, and an increased risk of inflammation and diabetes.

When insulin is better regulated, the body can more easily switch to fat burning (Taylor et al., 2018). How does this work? Well, you guessed it... not just by counting calories. Fasted walking, eating more protein and fats, exercising, getting good sleep, and possibly our blood sugar formula could help.

The influence of stress

Cortisol is an important hormone released during stress. It plays a major role in fat storage, especially around the abdomen, and can cause leptin resistance, making a person never feel fully satiated. We are not talking about acute stressors, of course, because that would mean you would gain weight if you went kickboxing once. This is about chronic stress that permanently elevates cortisol levels. Elevated cortisol levels can lead to more insulin production, less deep sleep, and more sugar cravings. Reducing cortisol can contribute to better weight management. How can you best do this?

• Regular exposure to sunlight for a healthy biorhythm
• Breathing exercises, yoga, or meditation to reduce stress
• Journaling (reflecting on the workday)
• Sufficient sleep and regular 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 that is often overlooked in weight management and health. Poor sleep directly affects:

• Cortisol levels, leading to more fat storage
• Leptin and ghrelin, which influence hunger and satiety
• Insulin sensitivity, which makes fat burning more difficult

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
• Maintaining 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 reacts
• Insulin and leptin regulate fat storage and hunger, not just the number of calories
• Cortisol and stress have a significant impact on weight management
• A healthy biorhythm and sleep optimize fat burning and energy management

Again. It can certainly be interesting to consider the number of calories in your fight against overweight, but don't forget that health goes far beyond that. Do you want lasting results? Then address stress, exercise, biorhythm, and all other factors as well.

References

Ludwig, D. S., 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.