Calories are NOT always the same
Why calories don't say everything
More and more people understand that not all calories are equal. Of course, 180 calories does sell a lot tastier than 180 ingredients as Joep pointed out in his post, but still. Still, it remains a common misconception that a calorie is a calorie, regardless of its 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 start losing weight, it can be interesting to look at calorie intake, but only if other important facets (stress, biorhythms, timing, sleep and more) are included.
Calories are not only a measure of energy, but they also trigger a biological response in the body. Different foods affect metabolism, insulin levels, satiety and fat storage in different ways.
The difference between sugar and protein
Sugar and refined carbohydrates, such as soda, white bread and sweets, cause rapid spikes in blood sugar and strong insulin release. This promotes fat storage and often leads to a blood sugar dip, making a person more likely to feel hungry again (Ludwig et al., 2018). Protein-rich foods, such as a piece of grass-fed steak, have a very different effect. Protein has a high thermal effect, meaning that the body uses more energy to digest protein than to process fats or carbohydrates. This increases metabolism and provides longer-lasting satiety (Paddon-Jones et al., 2008). Healthy fats, such as those from grass-fed butter or avocados, provide stable blood sugar levels and reduce hunger hormones such as ghrelin (DiPatrizio, 2016).
- Fast sugars lead to insulin spikes, hunger and fat storage
- Protein increases combustion, preserves muscle mass and provides long-term satiety
- Healthy fats stabilize energy supply and reduce hunger
Hormones and hunger regulation
Well I thought this was already a nice setup, but of course it goes much further. It's not just the choice of a specific macronutrient that has an impact. Hormone balance also has an impact. The body regulates hunger and satiety through various hormones. Mainly lectin, ghrelin and insulin have an impact.
- Leptin: The satiety hormone that indicates when a person 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 a person eats processed foods for long periods of time, experiences high stress or sleeps poorly, these hormones become unbalanced. This can lead to:
- Leptin resistance: feeling never 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" does not 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 impact, but the concept doesn't just start with eating less. It starts with improving hormonal processes to ensure that something happens at all with what is eaten.
Insulin resistance is a common problem. According to Hormoonpoli even 25% of Dutch people!!! Many people unknowingly eat in ways that promote insulin resistance. Insulin resistance means that cells become insensitive to insulin, requiring the body to produce more and more insulin to process glucose. This leads to fat storage, especially around the abdomen, decreased energy levels and increased risk of inflammation and diabetes.
When insulin is better regulated, the body can switch to fat burning more easily (Taylor et al., 2018). How does this work? Well, you guessed it ... not just by counting calories. Walking sober, eating more protein and fat, exercising, sleeping well and possibly ourbloodsugar 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, which means a person never feels fully satiated. Of course, we are not talking about acute stressors, because that would mean that you would already gain weight if you went kickboxing once. We are talking about chronic stress that permanently raises cortisol levels. Elevated cortisol levels can lead to increased insulin production, less deep sleep and increased cravings for sugar. Reducing cortisol can help improve weight management. What is 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 working day)
- Sufficient sleep and established sleep routines
- Walking in the forest
A healthy biorhythm causes the body to experience less hunger, burn fat better and restore hormonal balance (Sapolsky, 2015).
The importance of biorhythms and sleep
Sleep is an invisible factor often forgotten in weight management and health. Poor sleep directly affects:
- Cortisol levels, leading to increased fat storage
- Leptin and ghrelin, which affects hunger and satiety
- Insulin sensitivity, which interferes with fat burning
The following strategies can be used to optimize biorhythms:
- 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 a night are up to 55% more likely to be overweight (Van Cauter et al., 2008).
The simple conclusion
- Calories are not equal; quality of food determines how the body responds
- Insulin and leptin regulate fat storage and hunger, not just calories
- Cortisol and stress have a major impact on weight management
- Healthy biorhythms and sleep optimize fat burning and energy management
Again. It can certainly be interesting to include calorie count in your fight against obesity, but remember that health goes many times beyond that. Do you want lasting results? Then address stress, exercise, biorhythms 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.