The human body is not designed to overeat. The stomach is a muscle. So when the stomach is full, you lose the desire to eat more (obviously). Empty stomach contracts and this is helpful when dieting.
When a you eat food, almost every calorie is extracted from it (except for people with certain metabolic diseases or dysfunctions). The body will immediately use the calories. If not used, then the calories are stored. The normal fat cell that exist in your body are primarily to store energy.
The body will expand the number of fat cells and the size of fat cells to accommodate excess energy from high-calorie foods. Your body will even start depositing fat cells on your muscles, liver and other organs to create space to store all this extra energy from calorie-rich diets.
Eating an excess of 3,500 calories contributes to a weight gain of roughly 1 pound in body weight, (source: MayoClinic). As you eat excess calories, the fat accumulates inside your adipose cells (also know as fat cells), causing the cells to expand and increase in size. When enough fat cells enlarge in an area, you begin to look fat.
Losing weight is simply a matter of science. How we gain and lose weight is controlled, in large, by our biological makeup.
So if you want to lose weight or put it another way; you want to reduce the fat in your cells, there must be a calorie deficit. By way of reducing food intake and/or increased exercise.
Some fat storage is essential to allow your body to have energy reserves, protect internal organs, insulate the body and protect nerves.
In terms of dieting, the number of calories consumed is important; more so then the type of diet (be it low-fat, low-carbohydrate, high-protein, etc.)
“One of the fundamental principles of nature, that applies to everything including humans: Energy gained by a body = Energy in - Energy out”
When you begin a new exercise regiment and limit calorie intakes, the body does two things to “burn fat.” First, it uses the energy stored in the fat cells to fuel new activity. Second, it stops putting away so much for storage.
When it comes to losing weight, protein is the king of nutrients.
Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn. Simply by adding protein to your diet, you are losing weight with little effort, of course you have to keep the workout routine in place as well, in order to have the maximum effect on your weight Goals.
Protein is also by far the most filling nutrient. Protein requires energy to metabolize, a high-protein diet can increase calories burned by 80–100 calories per day.
Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort.
The great Sufi poet Rumi once said: “The satiated man and the hungry man do not see the same thing when they look upon a loaf of bread.”
You are making better food choices, so you are able to control compulsive eating behaviours and weight gain. You may also experience feelings of calmness, high energy levels, and/or alertness from the foods you eat.
So to reiterate, benefits of good food habits:
- An increase in energy level and alertness
- A more positive relationship with food
- All-round Improved health
- Easier movement
- Improved body look and feel
Law of unintended consequences: Fat = bad?
Many people have come to a belief that high-fat food is bad. The reality however is that – Not all fats are bad; in fact some are very good and are a necessary part of our diet. As a result people avoid small snacks with high-fat content in favour of large snacks with low-fat content. In reality the low-fat snack may have way more calories simply because it’s much bigger.
It’s been suggested that people who eat more fruit and vegetables are generally more happier. Was it the fruit and vegetables that were really causing it?
The latest research, however, suggests that eating fruit and vegetables one day can actually improve your mood the next day (White et al., 2013). This is based on the idea that micro-nutrients like folates found in fruits and vegetables can help improve depression.
In the 21-day study by White et al. (2013) participants were asked to log how much fruit and vegetables they ate as well as their mood. The results showed that eating more fruit and vegetables one day actually predicted mood the next day. However, they needed 7 or 8 servings for the effect to be clear. So the “recommended” 5 portions may not be enough to get the full boost to a mood.
It’s all about eating the right foods in the right quantities at the right time. When done correctly, we are able to put our body into a 24/7 fat burning mode.
The primary nutrients humans consume are protein, fat and carbohydrates. Understanding the role each of these primary nutrients play on our health and on our ability to gain or lose weight is important.
You’ll learn how to get off the weight loss carousel and instead of taking a “roundabout” approach, you’ll deal with weight loss straight on.