What's Really Behind Weight Gain?
Calories in VS calories out is just the tip of the iceberg when it comes to fat loss, weight gain and optimal body composition
100% you need to take calorie consumption into consideration if you’ve got a Fatloss goal... However, there's a lot more going on than simply eat less and move more...
The thing that has the biggest impact on fat storage, muscle gain, and appetite control is your endocrine system (hormones)
There are three hormones, in particular, you should take notice of, and while I’m certainly no endocrinologist and the functions of these hormones are super complicated... If you have a basic understanding of what’s going on inside your body at a chemical level, you can make better choices when it comes to food and meal times
The type of food you eat plus the timing and frequency of your meals both have a massive impact on how these hormones work
INSULIN - “The Storage Hormone”
This is the hormone that drives both fat and muscle gain. When we eat food, insulin is secreted to tell the body to take glucose and amino acids from the bloodstream and store them as fat tissue or muscle tissue.
Your body wants to keep blood glucose levels tightly regulated, so whenever you eat food that drives blood glucose up (carbohydrates), insulin will be secreted to shuttle the sugar out of the bloodstream and into your fat for storage
so if you’re eating cereal for breakfast, a sandwich for lunch, pasta for dinner and a few treats in between, you’re constantly producing insulin, and you’re more likely to store fat
Obesity, Insulin resistance, diabetes and a host of other problems can arise from this
LEPTIN - “The Satiety Hormone”
This is the hormone that controls appetite over the LONG TERM. It’s produced by fat cells within the body and is designed to let the body know when you have enough fat reserves for survivable purposes and switch appetite off.
However, people who have an excess of fat stores will produce an excess of Leptin, as a result, Leptin Resistance may occur and the body doesn’t “listen to Leptin”. When this happens, the body thinks that you’re still in starvation mode and appetite actually increases
So if you’re eating too many carbs and insulin is constantly driving fat storage, then leptin levels can rise to a point where the body no longer listens to it, as a result, your body thinks you’re running low on fat when the opposite is true and it up-regulates your appetite, you then eat more, store more fat and a vicious cycle begins
GHRELIN - “The Hunger Hormone”
This is the immediate hunger hormone, it’s produced by the stomach around our regular eating windows and makes you feel hungry, once you eat ghrelin levels decrease until your next usual mealtime.
The more often you eat, the more often you will feel hungry. Fasting and reducing your meal frequency can help control the hunger effects of ghrelin
A fair bit of information here, but the keys to remember are this
🔑 High carbohydrates elicit an insulin response
🔑 Insulin drives fat storage
🔑 Fat cells produce Leptin
🔑 Excess leptin = leptin resistance
🔑 Leptin resistance = increased long term appetite
🔑 Ghrelin drives short term hunger
🔑 Eating less frequently can reduce the effects of Ghrelin
A Vicious Cycle