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The Calorie IN vs. Calorie OUT Theory

For years health professionals have developed weight management programs that included the necessary components for successful weight management-behavior change, nutrition education, and exercise prescription-yet the overweight/obesity trend continues to rise. Why haven’t these popular weight management programs worked? The reason is because they are missing one key component-a person’s individual metabolism. The foundation of any successful weight management program must be centered on a person’s individual metabolic rate and the energy balance equation for long-term success. The energy balance equation may be a new term for you but you certainly know the concept--calories in versus calories out.

More specifically, if you want to lose weight, you must be in negative energy balance (calories in < calories out). If you want to gain weight, you must be in positive energy balance (calories in > calories out). And if you want to maintain your weight, you must be in stable energy balance (calories in = calories out). A lot of nutritionists still stick exclusively with calories as the one and only factor that determines a person's ability to gain fat or lose fat. They water-down the fat burning process to a simple math equation.  In other words, while mathematics are clear and concise measuring tools, when it comes to fat loss, they don't always work.

The concept is so simple to understand but it is so hard to do because we don’t understand all of the pieces of the equation and don’t know how to put them together to change our weight. Until now! Let’s take an in-depth look at this concept in order to understand how to better use it.

I'll get right to the point. Years ago, when I was studying exercise and nutrition in college, all the teachers used the energy balance theory in explaining how the body adds or drops body fat. The energy balance equation holds that getting lean is nothing more than a math equation. There are "calories in" from the food we eat on one side of the equation and "calories out" (burned up) on the other side of the equation; sort of like a scale in perfect balance. The overwhelming belief then is that a person only has to create a calorie imbalance by eating fewer calories and the result will be non-stop fat loss. See the math?  "If you eat 2000 calories but your body burns 2700 calories, then you'll lose body fat." But, is this really how it works? Sometimes; but there's more to it.

 In addition to calories, hormones play a monumental role in regulating fat loss. There are fat-storing hormones and fat-burning hormones. In general, when you eat fewer calories than the body burns, the body will release a greater amount of fat-burning hormones. And, if you eat more calories than the body burns, the body will release more fat-storing hormones. However, with prolonged or extreme dieting, the body sometimes changes its mind and actually stops releasing fat burning hormones even when calories remain low (a defense mechanism to starvation). At that point, the math no longer works.

Additionally, there are many other factors that determine whether you'll produce fat-storing or fat-burning hormones. The types of calories you eat-carbs, protein, or fat-- affects fat-storing and fat-burning hormones, as well. In general, carbs tend to release fat-storing hormones while protein tends to release fat-burning hormones. Dietary fat can do both depending on what sources you consume. It can increase fat-storing hormones or increase fat-burning ones.

Meal frequency (how many times a day you eat), protein intake in relation to carbohydrates, the time of day you exercise, the type of meal you eat before and after exercise, and supplements all influence whether you will release fat-storing or fat-burning hormones. All these factors tend to make the calorie balance theory somewhat obsolete. At the very least, you cannot expect to follow the calorie balance theory exclusively and burn away as much fat as you want. You have to gain control of your hormones.

I'll outline how the above factors play a role in skewing the calorie balance theory.

(1) Carbohydrates

Carbs release insulin, which is a potent fat storing hormone. Insulin drives carbohydrates (glucose) into fat cells causing the body to accumulate body fat. Hormonally, carbs are a fat-storing food.

(2) Protein

Protein increases thermogenesis, or heat production(calorie burning). In short, when you eat protein, the body experiences a mild increase in body temperature. As body temperature rises even slightly, calorie burning rises. The result is that when you eat protein, your metabolism actually increases. Protein also influences thyroid levels so it can definitely be considered a "fat-burning" food.

(3) Ratio of Carbs to Protein

If fat-burning is your goal, then no meal should contain radically more carbs then protein. Why? The carbs override the fat burning and thermogenic boost associated with protein. So, if you eat 3 cups of rice and a small chicken breast yielding 600 calories or 2 cups of rice and 2 chicken breasts also yielding 600 calories, you can expect greater fat storing effects when the meal is higher in carbs then closer to a 50-50 balance of carbs to protein.

(4) Meal Frequency

This one is huge. If you want to lose body fat, eat 6 times a day. First, every time you eat, you experience a small increase in metabolic rate just by virtue of a greater thermogenic effect. Second, smaller meals suppress the release of cortisol, a hormone that decreases testosterone levels. Maintaining a higher testosterone level helps support fat-burning hormones. Finally, multiple meals keeps blood sugar - the amount of digested carbohydrates floating around in the blood - stable. Stable sugar levels, in turn, tend to keep fat-storing insulin in a neutral state.

(5) Pre-Training Food

If you're going to hit the weights, stick with low glycemic carbs-- oatmeal, cream of rye cereal, and sweet potatoes- in the meal prior to training. These carbs digest slower which keeps insulin levels lower. Lower insulin levels before training allow the body to tap fatty acids from body fat as a back-up fuel source to muscle glycogen.

(6) Post-Training Food

Here's where you need to eat. You should eat a higher protein and carb intake (from mostly high glycemic carbs) post-workout because it speeds growth and recovery. After training, you want insulin levels to rise (not explode!) because it's at this point that the body enters a serious rebuilding mode. Insulin under normal circumstances can store body fat; however, post-workout it kick-starts the rebuilding process, exclusively. That means no fat storage. You see, insulin is both a fat-storing hormone and muscle-potentiating hormone. Here's the catch; higher insulin levels after training is desirable. It causes muscle growth without stimulating fat storage. There's a happy medium here. You need the insulin to kick start recovery but "shoot for the clouds not the moon".

(7) Night-time Eating

When you sleep the body releases growth hormone, which not only helps rebuild muscle but also increases fat burning. However, when you eat a lot of carbs just prior to bed, the body's natural GH release tends to get suppressed. Stick with protein-- chicken, turkey, lean beef, egg whites, cottage cheese and fish-- at night and add some low calorie vegetables to them. That will keep your carb intake under control allowing for maximal GH release to occur.

(8) Pre-cardio

Cardio burns fat by dragging fatty acids out of fat cells and burning them within the muscles in small areas called the mitochondria. Cardio also causes changes in the body that favor fat burning; greater total calorie expenditure and an increase in fat-burning hormones. Eating before cardio can put a damper on that hormonal shift. In other words, when you eat before cardio-- especially carbs-you'll experience a smaller increase in fat burning hormones which translates into less fat loss. That's why you should do cardio on an empty stomach. Or, at the very least, don't eat any carbs. You can probably get away with a small protein snack since that won't alter the beneficial hormonal change brought on by cardio exercise.

Is stress keeping you fat?

Do you feel sore, tired, irritable or weak? Have you noticed that your gains have plateaued? These could be signs that your cortisol levels are out of whack. Learning to control this muscle-eroding hormone will increase your muscle mass

Cortisol is a stress hormone that's truly the antithesis of testosterone: whereas testosterone supports muscle building, excess cortisol kills it. Besides tearing down muscle tissue and preventing the body from storing carbs as muscle glycogen, cortisol actually lowers testosterone. It also interferes with testosterone's ability to bind to its receptors within muscle cells and induce an anabolic effect. When testosterone levels drop, not only does it become harder to build muscle and recover, but estrogen tends to have a stronger effect in the body. Estrogen is correlated with water retention, and it also makes shedding body fat a lot more difficult.

Cortisol levels can be elevated for a variety of reasons; hardcore training itself can induce this rise. It's important that bodybuilders learn how to control their cortisol levels to keep making the best gains. If you suffer from the symptoms mentioned earlier, institute the following suggestions to help get your cortisol levels under control.

1. Stay on top of your workout nutrition As mentioned, cortisol rises when you train, it's a natural reaction. One of the best ways to avoid excessively elevated cortisol levels is to be disciplined with your post workout nutrition. By supplying your body with exactly what it needs as soon as the work-out is done, you'll jump-start your recovery and help blunt cortisol spikes.

After your workout, take in 30-50 grams (g) of whey protein with 60 to 100 g of carbs. Maltodextrin is easy, but you can take in other fast-digesting carbs such as rice cakes, white bread or cold cereal. You can also add 5 g of branched-chain amino acids (BCAAs) to the mix, or take them before you work out. BCAAs before exercise help maintain testosterone levels and can be used to fuel muscles. Leucine, one of the BCAAs, also spikes insulin levels through a different mechanism than carbs, and insulin helps in the suppression of cortisol. Whey provides building blocks that help prevent catabolism  muscle breakdown and preventing catabolism is directly related to lower cortisol levels. Finally, the carbs in this combo spike insulin to further offset protein breakdown.

2. Control your workouts Training volume can have a direct impact on cortisol levels. If you're over training  you're taking your body past the point where you can make the best gains. Follow these rules to make the most of your muscle-building regime.

Limit weight training to four sessions per week. Training more frequently prevents the body from attaining a full recovery.

Keep sessions to no more than an hour. When you perform too many sets and exercises in a given session, you can break down your muscle tissue too much. Limiting the length of your training sessions helps avoid this.

Emphasize multijoint movements. Exercises such as squats, deadlifts and bench presses are the most effective at stimulating muscle growth while helping to limit total training volume. They also best stimulate growth hormone (GH) and testosterone, which can help blunt cortisol.

Avoid excessive pumping and finishing movements. When you perform numerous sets and reps of these types of exercises, you can raise your cortisol levels too high without stimulating as much muscle growth. Try to keep pumping and finishing movements to no more than three sets per body part at the end of the workout.

3. Be careful with your cardio If cardio exercise burned only body fat, then you could hop on a bike and cycle your way into the record books as the most ripped human ever. The problem is, though, that prolonged and excessive cardio causes an increase in cortisol, and this situation can begin to prioritize muscle tissue as an energy source, tearing it down instead of helping to build it.

How much is too much cardio? I'd say anything more than five sessions a week  and try to keep it to no more than four times per week when you're not being strict with your diet. Thirty minutes per session is also enough, except when you're trying to get really ripped.

4. Eat six meals a day The benefits of eating multiple meals per day are numerous. Besides allowing you to stay lean, a diet strategy of smaller and more frequent meals has been shown to keep cortisol levels lower than less-frequent feedings. Multiple meals at any calorie level will result in greater cortisol control than less-frequent meals, and we know keeping cortisol in check yields less fat, more muscle, better recovery and more energy. Strive to take in six meals per day throughout all phases of your training program.

5. Take vitamin C This water-soluble vitamin cushions the negative effects of free radicals, compounds that are released with hardcore training. Free radicals target tissues such as muscles, weakening them and increasing inflammation and breakdown. When this happens, cortisol levels spike. By providing your body with antioxidants, such as vitamin C, you can help control cortisol. One study showed that a daily dose of 1,000 milligrams (mg) helped weightlifters keep cortisol under control. A good bet is to take 1,000 mg with your post-training meal, when free radicals are most likely to be present. Don't go to the extreme and take a mega dose, though, because new research shows that excessive vitamin C could actually be detrimental.

6. Supplement with vitamin E This fat-soluble vitamin offers many versatile benefits. Primarily, vitamin E helps combat the oxi-dative stress of training and dieting. Like vitamin C, vitamin E is also helpful at combating free radicals. Large amounts of vitamin E have been shown to decrease creatine kinase activity, a marker for muscle-fiber injury. That's what happens when you train. It's the irony of trying to get big: you tear down your muscles to rebuild them and make them grow bigger. Taking 800 international units of vitamin E daily may help to prevent severe breakdown, which, in theory, should allow you to recover more quickly from your training.

7. Try phosphatidylserine Phosphatidylserine (PS) is a phospholipid, a quasi fat that is derived from soy beans. PS has been shown to help control cortisol levels. When you take 800 mg immediately after training, it saves muscles by blunting the total amount of cortisol released by your body. In theory, you can train like a madman and rapidly recover if you follow up the hard training with this anticortisol supplement. Another benefit is that when you keep cortisol levels under control, it's easier for your muscles to carb up. With escalating cortisol levels, muscles experience a downgrade in their ability to take up carbs and deposit them as stored muscle glycogen.

8. Eat (or supplement with) garlic This bulbous flavorful herb common to Asian, Mediterranean and Middle Eastern cooking has a long-deserved reputation as a health food. Recent research has shown that garlic along with a high-casein diet altered the body's hormonal status, yielding lower levels of stress hormones such as cortisol. Other studies have shown that garlic may help increase testosterone levels. In general, the higher your testosterone levels, the lower your cortisol levels. So supplement with garlic powder  450 mg twice daily with meals or with a garlic supplement that provides about 4 mg of allicin with casein protein shakes. This may help keep cortisol to a minimum.

9. Get your glutamine You knew it had to show up here, right? Recent studies have pooh-poohed glutamine's beneficial effects on cortisol levels, but I disagree. There are many other studies that take a pro-glutamine view in muscle building. Glutamine works to spare BCAAs, and keeping BCAAs high helps keep cortisol levels from rising. In addition, glutamine pushes water into muscles, and hydrated muscles remain anabolic. Several studies show that supplemental glutamine can help keep cortisol levels in check.

Glutamine can help suppress the amount of cortisol circulating in blood. Glutamine also increases GH levels, combating cortisols catabolic effects. For a beneficial effect on cortisol levels, athletes may need a lot more glutamine than amounts that are often suggested. I recommend taking 5 to 10 g before and another 5 to 10 g after training to help reduce cortisol levels.

10. Add arginine to your supplement regime Arginine is now touted as a nitric oxide inducer; yet, it remains an effective GH releaser. Arginine may also have effects on cortisol levels. When GH levels rise, which naturally occurs with sleep, cortisol levels fall. As you get older, the sleep-induced GH boost just isn't what it used to be, which allows cortisol levels to rise. Rising cortisol makes it harder for your body to grow, to hold mass and to get lean. Take 9 to 12 g of arginine before bed without carbs to increase GH levels and to blunt cortisol. 

The Importance of Supplementation

Vitamin and mineral supplementation continues to be a contentious issue among health professionals. The common catch phrase of the medical community is that vitamins and minerals are adequately available from our food. It’s hard to appreciate the credibility of this advice, when it is delivered from a profession that receives negligible nutrition training. In Australia, this claim contrasts in stark hypocrisy against laws prescribing the mandatory fortification of bread with thiamine and salt with iodine. In addition, folic acid supplementation in pregnant women is a recommended requirement to protect an unborn child from developing spina bifida. But we’re meant to be getting that from our foods, right?

The inconvenient reality is that food isn't what it used to be. The marvel of modern agriculture has robbed our soils of essential minerals and consequently, our plants are deficient in these nutrients also. Plants need over fifty vitamins and minerals, yet our abused and overused soils only typically receive phosphorus, nitrogen and potassium. If our plants are vitamin and mineral deficient and our bodies cannot manufacture these essential compounds, where else are we supposed to obtain them from?

While sustainable agricultural practices such as bio-dynamic farming aim to restore our soils to health, we have considerable work to do before this option is universally adopted and available to everyone. In the interim, most of us are opting to eat as best we can however the majority of people fail to eat even the bare minimum required fruit and vegetable servings. This is a tad worrying when you consider that even those who do are probably also missing key nutrients. Importantly, supplementation is not a substitute for a healthy diet. But until we can replenish our soils and eat produce freshly picked in season, supplementation can be a tool to atone for the shameful lack in our foods.

Thanks to our current insidious exposure to environmental pollutants, we may also require higher doses of nutrients than any of our predecessors. It is well established in the medical literature that smokers require higher levels of vitamin C than non-smokers. Many cities around the globe already exceed the air pollution limits established by the World Health Organization. Simple logic follows that in a depressingly polluted world, our bodies need all the ammunition that is possible to stay healthy.

Whole Food vs. Synthetic Supplements

Ideally, we as humans should be consuming our vitamins and minerals through foods in their whole, natural and organic form with all the essential co-factors and enzymes essential for delivering the nutrients directly to our cells. We have however established that due to the state of our soils and planet, food is unlikely to always provide the essential vitamins and minerals required for optimal health. A reasonable option is therefore to supplement (in conjunction with a healthy diet). However, when confronted with the barrage of supplements available on the market, it is difficult to discern whether natural or synthetic supplements are appropriate for your individual needs.

Supplements may be natural food derivatives or laboratory manufactured. The majority of vitamins that are sold in pharmacies, grocery stores, and vitamin shops are synthetic vitamins, which are only isolated portions of the vitamins that occur naturally in food. Vitamins and minerals in nature do not exist as single components that act on their own, they are made up of several different components – enzymes, co-enzymes, and co-factors– that must work together to produce their intended effects. In this context natural supplements are far superior to their synthetic counterparts however this is not the end of the story.

In considering synthetic or natural supplements you must look into why you are supplementing in the first place. If you are looking to take therapeutic doses for a particular illness then it may be necessary to take synthetic supplements to achieve high enough doses for the program to have effect. There is much published work supporting this approach and in this context synthetic supplements play their part. If you are generally healthy and are looking to supplement your diet on a day to day basis then natural supplements are your best option.

Designing a Supplement Program

There are countless studies showing that by simply increasing your vitamin and mineral intake you can promote mental clarity, weight loss, boost your immunity, reduce stress, prevent cancer and other diseases, combat depression, lower blood pressure, reduce cravings, increase energy levels, improve sleep, and regulate digestion. Given this information is it little wonder that many experts now advise that an all-round supplementation program, in conjunction with a healthy diet, is a savvy health choice. The following supplement recommendations will cover the basic building blocks of a robust supplement program:

• A high potency Multi-Vitamin & Multi-Mineral
• Vitamin C
• Essential Fats
• Probiotics
• Multi-Vitamin / Multi-Mineral

Supplementing a healthy diet can improve the body's ability to detoxify and lose weight. There are many different combinations to promote certain functions of the body however it is good to consider a high quality, high dose multivitamin as a solid foundation to begin with. We are lucky there are many multi-vitamin/multi-mineral supplements available to us today from your local health food store or pharmacy. These have great results but we recommend where possible to chose raw, whole food nutritional supplements as our bodies are designed to recognize nutrients best when they come from food. Look for these in specialized health food stores.

Vitamin C

Vitamin C is one of the most important antioxidants. It is important to know that Vitamin C is not produced by the body. The therapeutic properties of Vitamin C are plenty. They include very high anti-viral and anti-bacterial properties, aiding in the prevention of cataracts and helping to lower cholesterol. Vitamin C is a great antidote for neutralizing free radicals that will cause premature aging. Vitamin C works wonders at the onset of a cold or flu when taken to bowel tolerance. High doses of Vitamin C is effective as a therapeutic agent in the treatment of cancer. Vitamin C is worth taking separately because the amount you need does not fit in a multi-vitamin. This can be taken in a powdered form or pill form. Look for Vitamin C as Ascorbic Acid.

Essential Fats

Essential fatty acids or EFA’s cannot be made by the body and we therefore need to get them from the food we eat. These oils are great to maintain healthy hair and skin, elevate moods, nourish your brain, assist in a healthy pregnancy, increase energy, and regulate blood sugar. There are two ways of meeting your essential fat requirements: one is from the diet, either by eating a heaped tablespoon of ground seeds every day, having a tablespoon of special cold-pressed seed oils and/or eating fish three times a week; the other is to supplement concentrated oils. For omega 3 this means either flax seed oil capsules or the more concentrated fish or krill oil capsules providing EPA and DHA.

Probiotics

Probiotics help to boost our immune system by assisting the body to absorb nutrients. 80% of our immune system is located in the digestive system. When good bacteria get destroyed by stress, poor diet and antibiotics, probiotics help the digestive system by balancing out the good and bad bacteria. They are necessary to keep your army of good bacteria alive to continue to keep the bad bacteria in check.