Energy balance and hormones when dieting

Energy balance is a valid concept in weight loss, but it only tells half the story. If you focus solely on calories, you overlook hormones, meal timing, training and what you put on your plate.

Why energy balance alone cannot explain everything

Years ago, when I studied nutrition at university, being overweight was often discussed as though it were a simple matter of arithmetic. On one side, you have the calories you eat. On the other, the calories you burn. If you want to lose fat, eat less and move more.

To be fair, there is some truth to that logic. If your calorie intake exceeds what your body burns over an extended period, your weight will usually start to rise. If you take in fewer calories than you burn, your weight may fall.

But your body is not a calculator. It is a living system. Alongside calories, hormones play a role: some promote fat storage, while others help your body use fat. During prolonged dieting, a low calorie intake may also stop producing the same results. At that point, arithmetic is no longer much help.

Energy balance, carbohydrates and protein

The foods your calories come from make a big difference. Carbohydrates, protein and fat do not affect your body in exactly the same way. Carbohydrates raise insulin levels, and insulin is a powerful hormone that promotes fat storage. This does not mean carbohydrates are off limits. It means that quantity and timing matter.

Protein works differently. It increases thermogenesis, or heat production. Put simply, your body uses more energy to process protein than it does to process carbohydrates or fat. Protein also helps preserve muscle mass, which is especially important when dieting.

The ratio of carbohydrates to protein therefore matters. No meal should contain far more carbohydrates than protein. Eating 7 dl of rice and a small piece of chicken has a different hormonal effect from eating 4-5 dl of rice and two pieces of chicken. That is true even if both meals provide 800 kcal.

How to eat when your goal is to burn fat

How often you eat affects how you feel and your blood sugar. If your goal is to shape your physique, eating six times a day may work well for some people. Smaller meals help keep blood sugar steadier and reduce the likelihood of overwhelming hunger in the evening.

What you eat before a workout should depend on the workout. If you are heading to the gym, opt for carbohydrates with a low glycemic index. Rolled oats, rice and sweet potatoes are good examples. They release energy more steadily and help prevent rapid swings in blood sugar.

After a workout, the situation is different. Both protein and carbohydrates have a place, and the carbohydrates can have a higher GI. Why? Because after a workout, the aim is recovery and growth. Insulin is not just a hormone involved in fat storage. It also has an anabolic effect that supports muscle building.

Energy balance in the evening and during aerobic training

In the evening, it is worth considering what your body does overnight. While you sleep, your body releases growth hormone. This is linked to muscle recovery and fat burning. Eating a lot of carbohydrates before bed may reduce growth hormone release.

That is why protein is often a good choice in the evening: chicken, turkey, lean meat, egg whites or fish. You can add a small portion of root vegetables on the side. This is no magic rule, just a practical way to keep carbohydrates in check.

Aerobic training uses fatty acids that travel from fat cells to the mitochondria in your muscles. If you eat a large meal rich in carbohydrates before aerobic training, some of the hormonal benefits may be lost. Exercising on a full stomach is also simply uncomfortable.

A small protein snack before aerobic training is a different matter. It may not interfere with the hormonal processes that occur during training in the same way. The key is to understand that food, training and hormones work together, rather than in isolation.

Practical signs to watch for

If your weight has plateaued, look beyond your calorie intake. Consider your sleep, stress, training volume, protein intake and whether you are timing your carbohydrates appropriately. Sometimes the problem is not that you are trying too little. Sometimes your body is worn out from prolonged dieting.

The simple truth is that calories count, but they do not tell the whole story. Good nutrition takes both energy balance and the hormonal response into account.

FAQ

So is the idea of energy balance wrong?

No. Energy balance matters, but it is not enough on its own. Hormones, food composition, training and recovery also affect your weight.

Do carbohydrates make you fat?

Not in themselves. Problems arise when carbohydrate intake is high, protein intake is low and the timing does not support your training or your goal.

What should you eat after a workout?

A meal containing both protein and carbohydrates is a good choice after a workout. At this point, a rise in insulin supports recovery and muscle growth.

Translated from Body magazine; Author: Chris Aceto

Author: Fitness.ee Turg

Source: WHO – Overweight.

Come and train! ArtGym