THE FAILURE OF "EAT LESS EXERCISE MORE"
It sounds very logical: Just, eat less, exercise more and lose weight. Fewer calories in and more calories out will result is less weight. Almost everybody has tried this approach to weight loss and it works, but only briefly. Just ask any "Biggest Loser" contestant.
WHY "EAT LESS, MOVE MORE" DOES NOT WORK
Eating less and exercising more is a great way to build an appetite. It is not effective for weight loss. Of course, cutting back on calories and exercising like crazy does cause weight loss temporarily. Unfortunately, appetite can not be consciously suppressed for very long. Here's why: There are many bodily functions can be briefly brought under voluntary control. Breathing, urination and bowel movements for example, can all be delayed...for a short while. There is a finite length of time we can delay breathing, peeing or pooping. Eventually biology simply demands that we give in prior to inflicting serious bodily harm. The same rule applies to appetite. The urge to eat only gets stronger with time & deprivation. Biologically, weight regain is caused by multiple counter-regulatory hormones that are activated by intentionally eating less. The body even spends less energy when less food is eaten. On traditional reduced calorie diets, the brain believes it's starving. That is because the cells of our bodies really are being deprived of energy. So. Stop trying to control the amount of food you eat because quantity is ultimately impossible to control voluntarily. Instead, just focus on the quality of food you eat because that can be controlled.
Weight gain is not caused by overeating. It is is caused by energy starved cells sending signals to the brain that there isn't enough energy. Essentially, the brain of an obese person does not know that he/she is obese.
We think of obesity as a state of excess, but it’s really more akin to a state of starvation. If the fat cells are storing too many calories, the brain doesn’t have access to enough to make sure that metabolism runs properly. So the brain makes us hungry in an attempt to solve that problem, and we overeat and feel better temporarily. But if the fat cells continue to take in too many calories, then we get stuck in this never-ending cycle of overeating and weight gain. The problem isn’t that there are too many calories in the fat cells, it’s that there’s too few in the bloodstream, and cutting back on calories can’t work.
What if there was a disease that prevented the brain from knowing there was too much fat on the body already? There is a disease like that. It's incredibly common. At least 80% of adults have it. It's called insulin resistance (IR). It's the underlying cause of obesity and it causes almost every chronic medical problem that can be named. In IR, too much insulin is produced by the pancreas. Since insulin is the hormone that tells the fat cells to store more energy in the form of fat, people with IR grow fatter.
All fat cells produce a chemical called leptin. The blood concentration of leptin informs the brain how much fat the body has stored. High concentrations of leptin should tell the brain to stop accumulating fat. Unfortunately, the leptin signal to the brain can be blocked by really high insulin levels. In obesity the brain has no clue there is too much stored fat so additional fat just keeps accumulating.
If insulin levels ever fall, fat cells can release stored energy. This is commonly known as fat burning. The medical jargon for fat burning is "lipolysis". People who are naturally thin usually are very sensitive to insulin and leptin. Normal people have low insulin levels and their fat cells store and release fat daily. Conversely, overweight and obese people usually have some degree of insensitivity to insulin. Chronic exposure to toxic levels of carbohydrates gradually reduces our insulin sensitivity. This is why a person who was formerly thin early in life gradually becomes overweight. It is not caused by a chronic calorie imbalance.
Calories don't matter to the body. Nutrient type does.
GETTING INSULIN LEVELS TO FALL IS THE KEY TO WEIGHT LOSS.
Insulin causes energy to be sucked into fat cells for storage. That empties the blood of available fuel and produces the sense of hunger. It is the reason why overweight people need to snack frequently. In other words, overeating is a symptom of the disease of obesity, not it's cause. The quickest way to lower insulin is to replace starches and sugars in the diet with high quality fats. A high fat diet is really the fastest way to shift metabolism. It lowers insulin, allowing fat cells to function properly again and gets people out of the cycle of hunger, craving and overeating.
There are three Macronutrient; major energy and structural components of food:
Protein: Chains of amino acids that create the structure of all human tissues. When eaten, protein causes a mild insulin release and some fat storage.
Fats: (triglycerides and cholesterol) A good fuel source for cells. They are energy dense storage molecules. Cholesterol is needed in cell membranes and creation of hormone signals. When eaten, fats stimulate no insulin response and no fat storage.
Cholesterol is not the cause of heart disease.
Carbohydrates. (starches, sugars and alcohol) An alternative fuel for the cells. They stimulates insulin in a big way, promoting fat storage. Because the body can manufacture glucose from fat and protein, humans have no dietary requirement for carbohydrates.
Dietary fat by itself produces no stimulus to store energy. In contrast, carbohydrates produces a big stimulus to store energy via insulin release.
This is how low carbohydrate, high fat eating patterns cause weight loss. It is the basis for the effectiveness of Atkins and paleo diets.
The calories in, calories out theory and why it doesn't apply to weight gain and loss in humans: It is commonly believed that if you eat it you better burn it or you're gonna store it. This appears to comply with the first law of thermodynamic. This is a law of physics that even diet doctors can't violate. But biology can significantly impact the equation. Hormones and and the brain are in control of how many calories are taken in and adjustments by biology can determine how fast energy is expended.
Obesity is caused by malnutrition not overnutrition
The first law of
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