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What Most People Get WRONG About Calorie Deficits (FAT LOSS TIP) | how many calories in 1 4 cup of sugar | Baking tips and tricks
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What Most People Get WRONG About Calorie Deficits (FAT LOSS TIP)
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Calorie Deficits For Fat Loss (Calories In Vs. Calories Out Explained)
Is โcalories in vs. calories outโ (CICO diet) a valid model for losing fat, or is it just a “myth” like many people try to claim these days? Do you really need a calorie deficit for fat loss, and do calories matter?
You’ll commonly see this debate taking place nowadays in fitness circles…
Person A will say that in order to lose fat you need a calorie deficit in place by burning more calories than you take in. Person B then argues back that “calories don’t matter” because “a calorie is not a calorie”.
However, person B is making an error right off the bat, since a calorie is a constant unit of measurement that assesses how much energy there is in the foods we eat and in the tissues on our body. A calorie IS a calorie when it all comes down to it.
What IS true is that the body will process different *foods* differently depending on a variety of factors.
The actual calories are the same, but the food item they’re “packaged up in” is different. For that reason, 2500 calories on paper from one given fat burning diet won’t necessarily produce the exact same result as 2500 calories from a different diet as far as building muscle, losing fat and optimizing health is concerned.
The issue is that people will then take this information and make the massive, incorrect leap into saying that since food quality affects how calories are handled by the body, calories all of a sudden don’t matter and calories in vs. calories out is a myth.
But what most fail to realize is that the way food quality affects fat loss is still a result of how it impacts the calories in vs. calories out equation.
For example, consuming more protein results in a higher thermic effect which directly affects the “calories out” portion of the equation. Eating more fiber causes less caloric absorption which affects “calories in”. These are just two examples of many.
The bottom line is that body fat is stored energy, and to stimulate your body to break that fat down for use as fuel, you must create a calorie deficit. There is no way around that.
Saying that calories don’t matter or that calories in vs. calories out is a myth is flat out false and is based on a misunderstanding of how CICO actually works.
Furthermore, food quality can only take you so far.
Once you have a decent fat loss diet in place that is based around nutrient dense whole foods, contains enough protein and fiber and is laid out in a way you can sustain, there isn’t much you can do beyond that point to stimulate fat burning just based on food selection alone.
If eating clean is the ultimate answer to fat loss, what do you do when your progress inevitably stalls as you get leaner? Just continue eating cleaner and cleaner? That’s obviously not realistic.
From there, it really is just about managing calories in vs. calories out and ensuring that you’re in a net calorie deficit over time.
This doesnโt necessarily mean you must count every every calorie you eat, though most serious trainees probably will benefit from calorie tracking at least in the beginning stages of their program.
How many calories should you eat to lose fat sustainably?
A good range to aim for is about 300-500 calories below maintenance per day.
how many calories in 1 4 cup of sugar
Take the physique quiz and build your best body ever:
Premium Quality, Science-Based Supplements:
(Save 15% with coupon code YOUTUBE15)
Connect With Me:
——————————————————————————–
Calorie Deficits For Fat Loss (Calories In Vs. Calories Out Explained)
Is โcalories in vs. calories outโ (CICO diet) a valid model for losing fat, or is it just a “myth” like many people try to claim these days? Do you really need a calorie deficit for fat loss, and do calories matter?
You’ll commonly see this debate taking place nowadays in fitness circles…
Person A will say that in order to lose fat you need a calorie deficit in place by burning more calories than you take in. Person B then argues back that “calories don’t matter” because “a calorie is not a calorie”.
However, person B is making an error right off the bat, since a calorie is a constant unit of measurement that assesses how much energy there is in the foods we eat and in the tissues on our body. A calorie IS a calorie when it all comes down to it.
What IS true is that the body will process different *foods* differently depending on a variety of factors.
The actual calories are the same, but the food item they’re “packaged up in” is different. For that reason, 2500 calories on paper from one given fat burning diet won’t necessarily produce the exact same result as 2500 calories from a different diet as far as building muscle, losing fat and optimizing health is concerned.
The issue is that people will then take this information and make the massive, incorrect leap into saying that since food quality affects how calories are handled by the body, calories all of a sudden don’t matter and calories in vs. calories out is a myth.
But what most fail to realize is that the way food quality affects fat loss is still a result of how it impacts the calories in vs. calories out equation.
For example, consuming more protein results in a higher thermic effect which directly affects the “calories out” portion of the equation. Eating more fiber causes less caloric absorption which affects “calories in”. These are just two examples of many.
The bottom line is that body fat is stored energy, and to stimulate your body to break that fat down for use as fuel, you must create a calorie deficit. There is no way around that.
Saying that calories don’t matter or that calories in vs. calories out is a myth is flat out false and is based on a misunderstanding of how CICO actually works.
Furthermore, food quality can only take you so far.
Once you have a decent fat loss diet in place that is based around nutrient dense whole foods, contains enough protein and fiber and is laid out in a way you can sustain, there isn’t much you can do beyond that point to stimulate fat burning just based on food selection alone.
If eating clean is the ultimate answer to fat loss, what do you do when your progress inevitably stalls as you get leaner? Just continue eating cleaner and cleaner? That’s obviously not realistic.
From there, it really is just about managing calories in vs. calories out and ensuring that you’re in a net calorie deficit over time.
This doesnโt necessarily mean you must count every every calorie you eat, though most serious trainees probably will benefit from calorie tracking at least in the beginning stages of their program.
How many calories should you eat to lose fat sustainably?
A good range to aim for is about 300-500 calories below maintenance per day.
32 Comments
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How much calories does a teenager need?
"A calorie is not a calorie"
I used to like his videos but cynicism is mostly all he does. His whole thing is feeding off of others' content, whether that be good or bad
How to exactly measure how much calorie i have burnt …it's absurd
Iโve lost 100lbs in a year and now I just want to get rid of belly fat would eating boiled potatoes and ground beef be a good diet. And I saw the other video of yours of walking helping out to lose weight. Currently at 165lbs just feeling burnt out cause my belly fat is there still and Iโm kinda hitting a brick wall
I have started intermittent fasting about 2 months ago. Back then I was 171cm tall (male) and 87kg heavy, after I started eating mostly whole foods rich on protein once a day (1 meal per 24hours) my weight went down to 72kg. Now I am stuck at this weight and thanks to this video I understand where the problem is… I need to keep an eye out on the calories and go to the gym more. Thanks for the tips, very educational. I experienced multiple "aha moments" while watching this. Good job, keep it up.
Hi. I track my calories but now I'm in plateau.. do you have any suggestions?
My height is 165CM and I'm from 105kg to 89kg and it stuck there . I eat clean and always maintain a calorie between 1300 – 1400 .. I'm afraid if I lower my calories,, I'll have a slow metabolism… Please help ๐
The idea that counting calories doesn't work is dumb af. The idea that one calorie in always has the same effect on the body no matter what/when you eat is just as dumb.
I noticed a HUGE difference in my mood and caloric burn when I kicked refined Sugar and started getting my Sugar from Fruits…just like Grandma used to say….Eat your Fruits and Veggies Kids!!!!
I intermittent fast for the health benefits , but I also still eat 2000-2200 calories a day. As I started tracking calories for steady weight loss I noticed I was not eating enough for a long time , and my food choice was horrible,.. after researching this stuff , keeping your blood sugar low , tracking calories are the key to weight loss
So if my maintenance is 2300 calories
And one I consume 3000 but burned 2900 that day would I be in a calorie surplus or deficit?
Pure gold content
Just graduated high school, if your in high school and it offers food science take it bro, it is so useful even if you donโt plan on goin to college it offers information that is actually useful and not useless bs like most classes, calories in calories out is the first thing you learn, you learn so much itโs a beautiful class
He's saying a doctor is wrong. Now I gotta unsubscribe. Man literally goes into depth with how hormones work with weight loss.
So my calorie intake is 1,800 calorie do I need to burn more than that to lose fat?? !
Hii daddy.. you so cute.. keep going
Do you use the TDEE numbers?
Who tf is offended from the word calorie lmao
Thank you so much for this great video. I have lost massive weight doing calorie count, have not gained weight back and it also helped me with portion size as well. Question: How many times do you need to rest during a week if you do intense workouts? I find myself at times working out and burring all my calories away in a day ) I burn minimum 850 to1400 within a day and on a 1530 cal deficit.), but I'm afraid of resting because I don't want to gain weight.
Bruh I was trying to explain this to my fiancรฉ but I was trash at it. But this !
Ok here is my question, my BMR is 2160 cal,but I guess base on my activity level,my fitness pal told me that I should consume 2567 cal,is that still ok ?
Man,3 weeks a go ,when I finally decided to download my fitness pal, start counting macros and calories, was the best fitness decision I've ever made,not to mention how eye opening! Who knew that 50 grams of almonds have 330 calories!!
Eat like a King in the morning….a Queen in the afternoon…a Pauper at night….JACK LALANE
You are giving horrible advice
This is all bullshit. If you eat correctly you dont ever haveto count callories. Trust me I have lost over 22kg and never counted a single callorie. I just ate correctly.
Man Sean is a genius in his field.
Calories don't matter, yet it kind of matters.
Firstly, how Calories are calculated does not apply to human body. Calories are calculated by burning the food source and measuring the change in heat. So, Calories measure energy, just like Sean said. it is not even close to how body processes food, use said energy, and stores energy in form of fat. energy does not equal building block for the body. nutrient is.
Secondly, everyone has different daily calories use. so if you are following standard 2000 calories daily, you may fail miserably. you need to figure out what your daily calories utilized is. Body weight is poor way of figuring out what daily calories is but it does give rough estimate give or take few hundred calories.
third, how you digest and absorb food is different from other people. So apple with 100 calories may only be 80 calories to you or 100 calories.
all of these are the reason people say calories don't matter. because its flawed system from the beginning using incorrect premise in applying to metabolism.
Food selection is more important over all. cut out processed junks and try to eat natural as possible. it's damn near impossibly to eat more then 2500 calories while eating clean. amount of calories that comes from liquid/processed stuff is insane, especially oils and butter.
Calories is still important because it gives us very rough guide on amount of energy we are taking. So why is it useful when it is flawed? because its consistent. once you figure out your daily calories or the calories you actually absorb from food, you can use it as standardized measurement to calculate your actual calories in and out. it takes bit of time and effort but this is very valuable if you are trying to min/max weight gain/loss. because at the end of the day, energy in and energy out still matters.
The only thing about calorie deficit is that it does not work based on your schedule. What matters is that you have not eaten once the food you ate prior has used up its fuel. So calories don't work from midnight to midnight. It works from when you ate last to when you eat again no matter when that is. That is why people will lose weight as they sleep assuming they do not eat too close to when they go to sleep.
Ultimately, it comes down to selecting healthy calories as well as not overshooting the daily intake of calories.
I finally started eating clean/cooking my own meals. The annoying thing is Iโm plateaued at 240 lbs for a little over 2 months. This month I added in walking 15,000 steps a day + drinking 3.5 Liters of water a day. Now Iโm trying to track calories so I can get to 190 lbs. If anyone has any more tips – please share ๐ค๐พ๐ฏ
Most people who count calories are aware of what this video presents. It tends to be the keto logic and special diet crowds that tend to argue against the laws of physics