Regulating Calories-In Is More Important Than Calories-Out

The idea of Calories-In versus Calories-Out involves the calories you consume through your mouth versus how much you consume through basic metabolism and physical exercise. Your basic metabolism is the energy (in calories) that your body needs to function, eg. keep your heart beating, your lungs breathing and your cells functioning. The amount of energy your body needs to stay alive will depend on your age, gender and weight. But overall, the amount and type of energy you feed your body is more important than how much energy your body is expending.

If you eat more than your body requires then you will put on weight in the form of fat, which is the way the body stores extra energy. If you overeat by 500 calories every day you will slowly notice your waistline increase over the space of only a few years and your clothes will no longer fit you the same way.

Portion sizes have been slowly getting larger and larger over the years. I find that I can only eat half a serving from a restaurant, then I take the leftovers home to enjoy later. Remember, your stomach is about the size of your closed fist. You don’t want to keep forcing more and more food in there even after it is full.

When we do get physically active, we often overestimate the amount of calories burned from exercise. A walk around the block won’t burn off that Mars Bar. Either eat the Mars Bar or don’t. But whatever your choice, do it mindfully.

We also forget how many calories are provided by the alcohol you drink and the empty calories in the store-bought snack foods that are designed to make us keep eating. These are called Ultra-processed foods and I have written about them previously in my post: Food For Life: The Best Way To Feed Your Body

However the type of calories you provide your body will also affect the function of your organs.

For example, when you overload your bloodstream with sugar your pancreas will work overtime to bring your blood sugar levels back to a stable concentration. If your pancreas has to work so hard that it becomes impaired and breaks down, then you get Type 2 Diabetes. Diabetes is the inability to regulate your blood sugar levels from within your own body.

The brain requires sugar for it to function. When you’re hungry your brain is low on sugar and it’s screaming for a quick fix. But you must use your common sense. Feed your brain foods that will break down slowly into sugars. These are called Low GI foods. The GI stands for glycemic index, which is the relative amount of time it takes for the food to raise your blood sugar levels. Low GI foods are those made of complex carbohydrates because carbohydrate molecules are just long chains of sugars stuck together. The body uses energy to break the molecules down in to sugars. High GI foods are made of sugars that are easily broken down by the body and will quickly increase the level of sugar in your blood.

To avoid overloading your organs with high concentrations of sugar you have to be mindful of what you feed your body.

You know what they say, “You are what you eat”.

Your diet can be whatever you want it to be. But be aware that what you consume will be processed by your organs.

The diet that is most suited for humans is one made up of mostly plants, some meat, and very small amounts of everything else. You want to make sure you have a diet containing various sources of fibre. The body requires a range of vitamin and trace minerals which are present in different food types. So eating the exact same meals day in and day out is not a good idea, even if they are healthy meals.

A study of a remote South American tribe indicates that a diet low in salt and fat, but rich in multiple sources of fibre, protects the heart from increased blood pressure. The study compared the blood pressure of the members from a nearby tribe that has been influenced by western foods and found that blood pressure increased with age.

Calorie deficit diet for weight loss

There’s nothing wrong with a curvy figure, but you do want to reduce the toll on your bones and joints by reducing the load they have to carry. More strain on your bones and joints will lead to osteoarthritis which will cause pain for you when you walk and try to get about your day. A calorie deficit diet basically means you’re eating less than the amount your body needs to function. If you do this in a healthy way, as directed by your doctor, then it will lead to weight loss. You will stop losing weight when you stop restricting the number of calories that you consume.

Calorie restriction diet to extend lifespan

There is some contention in the scientific community as to whether this calorie restriction diet extends lifespan as the controls of the experiments are difficult to, well, control and a lot of the experiments were done on mice instead of humans. The basic idea is that overall you want to consume less than the amount your body usually needs to live but you don’t need to restrict your consumption every day in a row. Some people like to do short fasts for their health, other people fast for religion. Either way, it appears that short lengths of fasting have a beneficial effect on our health. Sometimes you might have a day where you treat yourself and consume all of the calories in sight. But these calorific days can be balanced out with a more modest intake on the other days of the week. If that suits your personality type of course!

Some people are unable to moderate their intake due to their personality and relationship with food.

Your own mental health can have a huge impact on how you interact with food. Be mindful of this so that you can have awareness and control over your health.

If you are unable to open a block of chocolate without finishing the entire packet then, for your health, it’s safer not to have that block of chocolate in the house unless you’re allowing yourself a rare treat.

If you are consuming a 6 pack of beer every night after work then you are basically eating an extra meal every day. But those calories aren’t keeping your body healthy.

Recognise your feelings towards food and why you are making the food choices that you are making. Think first before feeding yourself, your health is at stake…..mmmmmm steak.

Thank you so much for reading. I hope this post is helpful to you and your family.

Please visit my Youtube Channel for more health and science from me, Queeenvk.

Food For Life: The Best Way To Feed Your Body

What you choose to feed your body is one of the most important things that you do to it every day. Are you consistently choosing the right foods to keep your body running happily and healthily? The benefits of a healthy diet are far reaching throughout the body as the old adage says, you are what you eat. The food that you regularly feed your body can affect your organs, immune system, lifespan and your risk of developing chronic illnesses such as diabetes and cardiovascular disease.

Feed Your Microbes Right

You may have heard about the microbes (microorganisms) in your gut and how a balance of good bacteria can counteract the bad bacteria. Our gut microbes control the amounts of fat and nutrients that are processed from our food and eventually absorbed into the body. A recent study has revealed that ultra-processed foods such as lollies and chips feed the bad bacteria in our gut and encourage them to take over the population, pushing the good bacteria out of a home.

A healthy diet involves a range of fibre sources to feed your gut bacteria and provide you with the full range of nutrients that your body requires. So you will need to make sure you consume different foods with different types of fibre including vegetables, fruits, grains and nuts.

Ultra processed foods are defined as containing at least one ingredient that isn’t normally used in a regular kitchen. These extra ingredients are often emulsifiers and flavour enhancers that are added to increase palatability of the food. Ultra processed foods have low nutritional value, are less filling and have been designed to have a better mouth-feel and flavour than the competition on the shelves. This makes you eat more and buy more because your body won’t feel satisfied with just one square of chocolate or one Pringle. Once you pop…

Not only are ultra processed foods designed to make you eat more but they help to feed the bad bacteria in your gut. When you feed your body a range of different foods you introduce both soluble and insoluble fibre into your gut. Both forms of fibre are considered to be good but they affect the population of human gut bacteria differently. More research is required on how they each affect the gut, but what we do know is that a diet low in fibre produces an inflammatory response in the gut. This is because good bacteria break the fibre molecules into short-chain fatty acids which provide an anti-inflammatory effect on the body. When you aren’t eating enough fibre, your gut isn’t protected from inflammation which can kill off the good bacteria. That’s when the bad bacteria can take over. Now you’re in trouble, the bad bacteria don’t produce anti-inflammatory compounds and can make your gut even more inflamed. Over time the low level inflammation causes health issues throughout the body including reducing the strength of your immune system and increasing your risk of chronic inflammatory illness in the gut.

The Healthy Eating Pyramid as of July 2021 https://nutritionaustralia.org/fact-sheets/healthy-eating-pyramid/

Let’s Get Nutritional

As omnivores, humans require a certain percentage of protein to keep our body running. Therefore the body will feel hungry until you feed it the right portion of protein. Protein is relatively expensive so ultra processed foods are often low in protein and instead are filled with high levels of fats, carbohydrates sugars and salt. When we eat a diet consisting of a mainly processed foods we wind up eating more because the body will feel hungrier despite the large number of calories consumed.

A diet high in ultra processed foods is a diet that is low in nutritional value and eventually leads to low quality health. Be aware that these processed foods are “high GI” or have a High Glycemic Index. When you induce a high glycemic response in the body, over and over again, you overwork the organs and cells that are responsible for balancing the sugar levels in the blood. Eventually they stop working as well as they should and this leads to pre-diabetes, then if you let it go further out of control the disease can develop into diabetes. Diabetes is a serious chronic illness that, although common, does require specific care to ensure quality of life.

Due to the lack of nutritional value in packaged junk foods and ready meals, as well as the ultra processed ingredients, people who consume too much can become obese and malnourished. The best way to feed your body is to provide a large variety of food types, sticking to the ratios outlined in the Food Pyramid. Basically the idea is to have everything in moderation but eat mostly plants.

Everything in moderation but eat mostly plants

A diet that contains various sources of fibre is the ideal option for your organs and therefore your overall health.

I hope you enjoyed reading this post as much as I have enjoyed writing it. Please follow this blog and subscribe to my YouTube Channel for more health knowledge based in science.