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Eating More Does Not Cause Long-Term Fat Gain

“[We found] highly significant inverse correlations between food energy intake and adiposity [body fat].” – H. Keen, King’s College London Eating more low-quality food causes us to gain body fat. But that does not mean eating more food produces the same result. Interestingly enough, eating more high-quality food has been clinically proven to cause […]

2015-02-18/0 Comments/by SANE

Study Shows Losing Weight via the Traditional Approach is Harder than Quitting Smoking

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“It is reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight over time compared with those who have low energy expenditures. So far, data to support this hypothesis are not particularly compelling.” – American Heart Association Some people are able to lose weight and keep […]

2015-02-18/0 Comments/by SANE

Eating More Does Not Cause Long-Term Fat Gain

Uncategorized

2015-02-18/0 Comments/by SANE

Study Shows Losing Weight via the Traditional Approach is Harder than Quitting Smoking

Uncategorized

2015-02-18/0 Comments/by SANE

Eating More Does Not Cause Long-Term Fat Gain

Uncategorized

“[We found] highly significant inverse correlations between food energy intake and adiposity [body fat].” – H. Keen, King’s College London

Eating more low-quality food causes us to gain body fat. But that does not mean eating more food produces the same result. Interestingly enough, eating more high-quality food has been clinically proven to cause body fat to be burned. The research on this topic comes from all over:

J. Volek’s Study at the University of Connecticut: People in the eat-more-high-quality-food group ate 300 more calories per day and burned more body fat.
F.F. Samaha’s Study at the University of Pennsylvania: People in the eat-more-high-quality-food group ate a total of 9,500 more calories and lost 200% more weight.
P. Green’s Study from Obesity Research: People in the eat-more-high-quality-food group ate a total of 25,000 more calories without gaining any additional weight.
S. Sondike’s Study from the Journal of Adolescent Health: People in the eat-more-high-quality-food group ate a total of 65,000 more calories and lost 141% more weight.

How are these results possible? Research reveals two main reasons: First, a calorie is not a calorie. Second, an unclogged fat metabolism system burns excess calories instead of storing them. The next section will cover why a calorie isnot a calorie, so let’s turn first to how unclogging enables our body to burn—instead of store—excess calories.

In a Mayo Clinic study, researchers fed people 1,000 extra calories per day for eight weeks. A thousand extra calories per day for eight weeks totals 56,000 extra calories. Everyone gained sixteen pounds—56,000 calories worth—of body fat, right?

Nope.

Nobody gained sixteen pounds. The most anyone gained was a little over half that. The least anyone gained was basically nothing—less than a pound. How could that be true? People are eating 56,000 extra calories and gaining basically no body fat? How can 56,000 extra calories add up to nothing?

That’s because extra calories don’t have to turn into body fat. They could turn into heat. They could be burned off automatically. Researcher D.M. Lyon in the medical journal QJM reported: “Food in excess of immediate requirements…can easily be disposed of, being burnt up and dissipated as heat. Did this capacity not exist, obesity would be almost universal.”

Eating more and gaining less is possible because an unclogged metabolism has all sorts of underappreciated ways to process excess calories other than storing them as body fat. In the Mayo Clinic study, researchers measured three of them:

Increase the amount of calories burned daily.
Increase the amount of calories burned digesting food.
Increase the amount calories burned via unconscious activity.

So how did some people ate 56,000 extra calories and gain essentially nothing? Instead of storing the excess calories as body fat, their unclogged metabolisms automatically increased the base amount of calories they burned.

On the surface this study seems shocking, but we have all seen examples of “eat more, burn more” in our day-to-day lives. Think about naturally thin people you know who eat a lot, exercise a little, and stay slim. They eat more and burn more. Just as eating less causes the fat metabolism system to slow down, eating more causes an unclogged metabolism to speed up.

The key to long-term fat loss isn’t eating less or exercising more. It’s getting our metabolism to burn rather than to store excess calories.

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2015-02-18/0 Comments/by SANE

Study Shows Losing Weight via the Traditional Approach is Harder than Quitting Smoking

Uncategorized

“It is reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight over time compared with those who have low energy expenditures. So far, data to support this hypothesis are not particularly compelling.” – American Heart Association

Some people are able to lose weight and keep it off by eating less and exercising more. A lot more people are not. The last forty years of fat-loss data reveal that the traditional approach can work—just not very often. Studies show that eating less and exercising more does not keep body fat off long-term 95% of the time. To put this 95% failure rate into perspective, quitting smoking cold turkey has a 94.5% failure rate. In other words, more people are able to quit smoking cold turkey than are able to keep body fat off using the traditional approach.

If eating less and exercising more works for you long-term, excellent. If not, science shows there is another—more effective—approach: Eat more. Exercise Less. Smarter.

Even better, research shows that this alternative approach is more effective at facilitating long-term fat loss and robust health. For example, researchers at Skidmore College compared a traditional “eat less, exercise more—harder” program against an “eat more, exercise less—smarter” program. Let’s call the groups in the study the Harder Group and the Smarter Group.

The Harder Group ate the traditional diet of 60% carbohydrates, 15% protein, and 25% fat while doing low-quality cardiovascular exercise for forty minutes per day, six days per week. Low-quality cardiovascular exercise refers to exercises like walking, biking, and jogging, which must be done for hours to impact our health and weight. The Smarter Group ate a higher-quality diet* of 40% carbohydrate, 40% protein, and 20% fat while exercising only 60% as much, but with higher-quality**. The study lasted for 12 weeks and included 34 women and 29 men between the ages of 20 and 60.

At the end of the study, the Harder Group “successfully” ate less and exercised eighteen hours more than the Smarter Group. After examining the results though, the researchers concluded:

The primary finding of the current study is that a lifestyle modification program consisting of high-intensity cardiovascular and resistance training combined with a balanced carbohydrate and protein diet results in greater improvement in body composition, cardiovascular risk factors, and muscular strength than a program comprised of a traditional diet and moderate-intensity exercise regimen commonly recommended for weight loss.

Less academically speaking, eating more and exercising less—smarter—was more effective than the traditional approach. Here’s the data:

Combine the increased effectiveness of eating more and exercising less—smarter—with avoiding hunger or spending hours in the gym, and this smarter scientific approach may be just what the doctor ordered for the other 95% of us.

Next week we’ll start to explore the science of why eating less and exercising more fails to burn fat long term 95% of the time.

* We’ll cover why this is a “higher-quality” diet in future posts.

** We’ll cover what makes exercise “higher-quality” in future posts.

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2015-02-18/0 Comments/by SANE

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