Is a calorie just a calorie?
The question floods the waters coolers in Personal Training studios in Melbourne.
Yes, this is true…..
Today we are going to talk about three strategies around calories and calorie intake to help you achieve your desired body composition. These are:
– A caloric deficit
– Ensuring this deficit isn’t too big to have a slowdown effect on your metabolic rate
– Our bodies thermogenic response to food does make a difference.
Click the video below to see if calories do matter or not and the most effective ways to lose fat:
I hope that cleared up all the confusion for you.
Now read on to see some of what we spoke about to clear it up for you.
Being in a Caloric Deficit:
The basic weightloss formula, which i’m sure many of you have heard before, is to eat less and move more.
Every single one of us has a base metabolic rate, a figure that our body will burn regardless of what we do during the day, it is a level that we eat at where we neither lose nor put on weight. Once we find this level (Which we can for you here at RBT) we need to ensure that we then eat a a deficit to this.
How big should this deficit be?
Many of us think that if we consume as little calories as possible then this is the best strategy to weight loss, right? Wrong.
You will lose weight at the start, that’s a natural response, but the hidden natural response is that our metabolism slows down. You see our body is smart, it will adapt to the caloric intake that we give it. The body fights against losing weight, so if we only give it say 1200 calories a day then it will slow down to operate off 1200 calories a day.
The more calories we eat, the more room we have to move to influence our body. Our deficit should only be 5-10%.
Our bodies thermogenic response to food:
What we need to understand though is that the body burns this energy in different ways.
Studies have shown that a whole-food meal is completely different to a processed food meal.
Now what do we mean by that? Studies have shown people who ate a ‘whole food’ equal balanced meal of protein, fats and carbs received a 200% increase in dietary induced thermogenisis compare to processed foods, so in other words our body is working harder, burning more calories just by eating the right foods as opposed to eating processed foods.
If you found this useful (Which i’m sure you did 😉 ) don’t forget to like and share it with your friends because they will find it useful too!
Do you like someone to go over this with you? Would you like someone to go over a nutritional plan for you completely for free? And would you like 2 weeks free personal training?
Simply fill out the detail below and one of our trainers will contact you.
Thanks for your time guys,
Nik ‘The Calorie Master’ Nuk
Result Based Training