Everyone knows that to lose weight, you should consume fewer calories than you need, and vice versa, when you gain weight. It would be nice, but unfortunately, it’s not that easy. | Role of Calories in Weight Gain |
In this article, I would like to take a closer look at the topic of gaining weight.
In this Blog, You are Going to Know,
- 1 Gain Weight with Fat
- 2 Is a calorie equal to a calorie?
- 3 5 factors that affect your body shape:
- 4 The thermal effect of food, also TEF
- 5 The fiber content of the food
- 6 The glycemic and insulin index of food
- 7 The macronutrients in food
- 8 The size, frequency, and time of food intake
- 9 It would help if you didn’t eat something like that before going to bed ^^
Gain Weight with Fat
Many now finally decide to eat more and above all to achieve a calorie surplus, because you can only build muscles with a calorie surplus.
Your eating plan will then look something like this:
- Breakfast: Pancakes with maple syrup and whipped cream, eggs with bacon
- Snack: 2 bars of chocolate
- Lunch: Two plates from the daily menu and two pieces of cake for dessert
- Post-workout: Two servings of Xtreme Mass Gainer
- Dinner: A large McDonalds menu and a McFlurry
- Snack: One bag of chips
That’s a lot of food and, above all, a lot of calories.
And what happens after one week of this super “bulking phase”?
You feel really shitty and have flatulence. The pants no longer fit, and the t-shirt is a bit tight around the stomach. And of course, as desired, you also gained weight, but unfortunately only fat.
Incidentally, the bulking phase means the strategic overeating or the bulking phase (increasing muscle mass). Aside from the visual changes, weight lifting performance also drops significantly. You get out of breath faster and have no energy, so your motivation is in the bucket.
It’s best at home on the sofa … to let yourself go and end like that.
And in no case should you forget all the gas products!
With this worthless diet, you become a walking gas leak. You can speak of luck if you are still single, and that will hardly change at this time. Right now is the time to ask yourself whether you should lose weight first or gain even more?
You are confused and do not know why you have put on so much fat and become frustrated or even stop training completely.
Most of them are now back to losing weight to get rid of the excess fat. That is all well and good, but it also means that muscle mass is lost again. It becomes a vicious circle.
But now, back to the actual topic.
Is a calorie equal to a calorie?
Simple sugars and fats are called empty calories. They are contained in foods with hardly any essential (vital) nutrients such as proteins, complex carbohydrates, vitamins, trace elements, and minerals. They only serve as an energy supplier and help you to become fat and unaesthetic.
Chocolate, bratwurst, and McDonald’s should, therefore, be restricted. Of course, you can snack now and then, as long as 90% of your diet is okay, it doesn’t make a big difference, and it is extremely beneficial in purely psychological terms.
Say no to junk food. Junk doesn’t mean junk, rubbish, or low-quality food for nothing.
Instead, focus on oatmeal, lean meat, eggs, vegetables, etc. You will see what a huge difference it will make. No mirror will be safe from you anymore 🙂
5 factors that affect your body shape:
The numerical value of your calorie requirement is not the only factor that affects your body shape. There are at least five other factors that should be considered:
The thermal effect of food, also TEF
The TEF measures the amount of energy that is required during various processes such as digestion, absorption, the assimilation of nutrients, and also the energy consumption which has a stimulating effect on the metabolism through the central nervous system while food is being consumed by the body. Of the macronutrients, proteins have the greatest thermal effect.
The fiber content of the food
Because of its chemical structure, dietary fibers are classified as carbohydrates. However, they are vastly different from other carbohydrates in that they are mostly indigestible nutrients. Although a fiber contains around four calories, it is neither digested nor absorbed.
This means, for example, if you were to eat 300 calories of red beans (about 1/3 of which is dietary fiber), you would excrete 100 calories undigested.
The glycemic and insulin index of food
These two indexes are scaled numbers that describe how quickly a certain carbohydrate enters the bloodstream as sugar and how much insulin it takes to eliminate this sugar again. The faster the sugar gets into the bloodstream, the more insulin it takes to clear it.
While the insulin level in the blood is high, fat burning stops, which is not necessarily for everyone.
The macronutrients in food
Although insulin’s primary function is to bring glucose (sugar) into the skeletal muscles, other nutrients are also brought into their “stores”, including fat.
The intake of carbohydrates causes an insulin reaction. The information on fat causes an increase in the lipid level, which means that when fats and carbohydrates are consumed together, they cause the greatest fat storage.
The size, frequency, and time of food intake
Large, irregular meals put the body on the alert because it does not know when the next meal will come; it stores the nutrients. On the other hand, smaller and more frequent meals promote fat burning and the absorption of nutrients.
Large amounts of carbohydrates before going to bed cause the insulin level to skyrocket, stop the fat burning, and promote fat storage while sleeping.
But if most of the calories are consumed in the first half of the day, this does not act any problems. On the contrary, these calories are likely to be consumed as energy supplies during the day.
It would help if you didn’t eat something like that before going to bed ^^
As you can see, even though someone consumes relatively few calories daily, they can promote fat storage by consuming the wrong foods, combining macronutrients counterproductively, and eating irregularly at inappropriate times.
To illustrate this, let’s look at a study by Demling et al., who analyzed 38 police officers’ diet.
Although the police followed a hypocaloric diet, i.e., consumed fewer calories than they consumed, they had unhealthy body fat levels and had steadily put on weight over the past five years.
So, if you just had to eat fewer calories than you used up, these cops would have had to lose more and more weight instead of gaining weight.
What else did Demling notice?
- Only 15% of their diet was made up of protein, the macronutrient with the highest TEF.
- They consumed very little fiber.
- Over 50% of their carbohydrate intake consisted of simple sugars, which have a very high glycemic and insulin index.
- They ate at irregular intervals, only 10% of their calories at breakfast and over 50% in the evening.
I hope that I could show you that it’s not just about calories in and calories out. And I hope you understand that Role of Calories in Weight Gain.