daDUDE
Tue, November 21st, 2006, 01:30 AM
Ok i wrote this as an answert to someone question on BB.com but i thought sense i put some time into i might as well share it with all of you:
The question was more or less: if i consume more calories then usual will i gain weight.
This question is a lot more complicated then calories, it has to do with nutrients, their brake downs and how your body uses food, then calorie intake and calorie burn.
First: when we work out (either aerobic or anaerobic exercise) our body used stored glucose in our muscles as energy.
We need food for our bodies to run, however how are body uses the food and the benefits derived from what we eat are dependent on when we eat, and what we eat. And the proportions we eat.
Gaining Fat: basically if our body cannot use the food we consume as energy we will store it as fat, or glucose molecules in the muscles. (More on the fat side however, only stored in muscles when they have been depleted due to use). However hormones are directly related to storing fat, and one of these hormones is Insulin, when we eat food our bodies produce insulin to break down the sugars (glucose). (You are probably familiar with the glycemic index.) When insulin is spiked form excess sugars, especially simple carbs, FRUCTOSE, and somewhat from lactose, which yes is a sugar; the spiked insulin tells our body to use sugar as energy, so we run off what we just ate, and then after that runs out, which is does quickly (sugar rush anyone?) We move onto the 2nd easiest fuel for our bodies to use as energy, amino acids\protein, unfortunately these are stored in our muscles, and this leads to catabolism. (A positive nitrogen balance will usually protect the body from catabolism). All this time we are not burning stored fat.
In order to burn fat for energy we need a relatively constant lower level of insulin… usually produced by complex carbohydrates. (i.e. whole wheat bread), and a positive nitrogen level, so we are not putting our body in a catabolic stage. When both of these requirements have been met our body looks to the next easiest energy source, stored fatty acid, what we want to get rid of. As our body uses fat for energy it will go into metabolic state of ketosis (using fat molecules for energy) in this state our bodies search for that energy source, and sense we have fat reserves our body starts oxidizing the fat molecules in order to use them for energy. When this occurs our body is breaking down and using our fat reserves for energy, in other words we are getting rid of body fat.
Another way to speed this process up, without thermogenics, which basically speed up our heart rate in order to burn more calories in our daily lives. Is to have a diet high in fiber. As fiber is digested it ferments, it oxidizes, and makes short chain fatty acids, with these free short chain fatty acids our body identifies extra energy easy to be burned, so it burns this as energy, putting our body in a state of ketosis. To reiterate, our body wants to continue burning the fuel it is burning, so if it is burning fat, it will try to continue to burn fat.
There are numerous studies on the amount of extra calories a day a pound of muscle burns. (About 50 calories per extra pound of muscle is a good estimate). And we burn a vast number of calories working out, stimulating out neurons to fire in order to contract our muscles, in other words working out burns calories. But that’s not the end our bodies spend a lot of energy (energy is calories) rebuilding the microscopic damage we have done to our muscle cells, and stimulating satellite cells to make larger, stronger muscles cells. This continues very vigorously for a few hours after workout, and continues steadily for up to a few days after a workout. Because of this our metabolism is increased (we are using more calories because our body is working harder to fix itself. So we can eat more calories and not put on excess fat, we may put on more weight but it will presumably be in muscle, as long as we have put our body in a state of ketosis.
When we eat and how much we eat is important because excessively eating carbohydrates, other sugars (even complex carbs.) will raise our insulin levels telling our bodies to store fat in order to burn more easily accessible sources of energy. So if we eat a lot or too much, or too little our bodies will not be in an optimal state to burn fat for energy or use the carbs as energy, or to replace the glucose reserves our muscles were depleted of during anaerobic or aerobics exercise. So when we eat carbohydrates before bed (being the worst because we burn more calories awake then sleeping) or before a long period little energy expenditure (sitting at an office doing nothing) they are not used proficiently as energy for physical activity so the excess energy are bodies derive from the broken down carbs are stored as fat.
Don’t let this information think eating a lot is bad though, in order to keep our body in a positive nitrogen level we need protein every so often, and in order to keep our insulin levels at a semi-low constant level we need to take in complex carbs every so often. So eating 6 or 7 small healthy meals (low in sugars and saturated fats) will keep our bodies in an optimal state to burn fat for energy and allow our bodies to fix and strengthen our muscles (a positive nitrogen balance = an anabolic state, what we want).
Excess food intake at single sittings will not produce greater results, on the contrary it will not be burned because we don’t need the excess energy, and our body cannot absorb all the excess nutrients at once so we will end up storing some of it as fat, and the rest will go to waste.
The Basics:
A sustained low level of insulin and a positive nitrogen balance brought on by proficient protein consumption) will have our body burn fat as energy.
Eat about 6 or 7 healthy meals a day. (Protein is absorbed easiest during workout and directly after workouts) (Carbs are needed to replace the burned glucose in our muscles, so it is needed after workouts too)
Try not to eat simple carbs too often, as they spike our insulin levels and we store more fat.
Eat lots of fiber
Work out anaerobicly to produce a higher sustain metabolic rate.
Excess food intake will not be burned because we don’t need the excess energy, and our body cannot absorb all the excess nutrients at once so we will end up storing some of it as fat, and the rest will go to waste.
Don’t eat too much at one sitting.
Sugar is bad for fat burning!
However in the end all of these things considered there will be a number of how many calories u burnt in the day, if u do surpass this significantly it is expecgted you willg ain weight, and the opposite if you eat less then this, but there might be losses in muscle mass too.
The best way (but not the fastest) to lose fat is to burn it as energy while providing your body with other nutrients it needs
The question was more or less: if i consume more calories then usual will i gain weight.
This question is a lot more complicated then calories, it has to do with nutrients, their brake downs and how your body uses food, then calorie intake and calorie burn.
First: when we work out (either aerobic or anaerobic exercise) our body used stored glucose in our muscles as energy.
We need food for our bodies to run, however how are body uses the food and the benefits derived from what we eat are dependent on when we eat, and what we eat. And the proportions we eat.
Gaining Fat: basically if our body cannot use the food we consume as energy we will store it as fat, or glucose molecules in the muscles. (More on the fat side however, only stored in muscles when they have been depleted due to use). However hormones are directly related to storing fat, and one of these hormones is Insulin, when we eat food our bodies produce insulin to break down the sugars (glucose). (You are probably familiar with the glycemic index.) When insulin is spiked form excess sugars, especially simple carbs, FRUCTOSE, and somewhat from lactose, which yes is a sugar; the spiked insulin tells our body to use sugar as energy, so we run off what we just ate, and then after that runs out, which is does quickly (sugar rush anyone?) We move onto the 2nd easiest fuel for our bodies to use as energy, amino acids\protein, unfortunately these are stored in our muscles, and this leads to catabolism. (A positive nitrogen balance will usually protect the body from catabolism). All this time we are not burning stored fat.
In order to burn fat for energy we need a relatively constant lower level of insulin… usually produced by complex carbohydrates. (i.e. whole wheat bread), and a positive nitrogen level, so we are not putting our body in a catabolic stage. When both of these requirements have been met our body looks to the next easiest energy source, stored fatty acid, what we want to get rid of. As our body uses fat for energy it will go into metabolic state of ketosis (using fat molecules for energy) in this state our bodies search for that energy source, and sense we have fat reserves our body starts oxidizing the fat molecules in order to use them for energy. When this occurs our body is breaking down and using our fat reserves for energy, in other words we are getting rid of body fat.
Another way to speed this process up, without thermogenics, which basically speed up our heart rate in order to burn more calories in our daily lives. Is to have a diet high in fiber. As fiber is digested it ferments, it oxidizes, and makes short chain fatty acids, with these free short chain fatty acids our body identifies extra energy easy to be burned, so it burns this as energy, putting our body in a state of ketosis. To reiterate, our body wants to continue burning the fuel it is burning, so if it is burning fat, it will try to continue to burn fat.
There are numerous studies on the amount of extra calories a day a pound of muscle burns. (About 50 calories per extra pound of muscle is a good estimate). And we burn a vast number of calories working out, stimulating out neurons to fire in order to contract our muscles, in other words working out burns calories. But that’s not the end our bodies spend a lot of energy (energy is calories) rebuilding the microscopic damage we have done to our muscle cells, and stimulating satellite cells to make larger, stronger muscles cells. This continues very vigorously for a few hours after workout, and continues steadily for up to a few days after a workout. Because of this our metabolism is increased (we are using more calories because our body is working harder to fix itself. So we can eat more calories and not put on excess fat, we may put on more weight but it will presumably be in muscle, as long as we have put our body in a state of ketosis.
When we eat and how much we eat is important because excessively eating carbohydrates, other sugars (even complex carbs.) will raise our insulin levels telling our bodies to store fat in order to burn more easily accessible sources of energy. So if we eat a lot or too much, or too little our bodies will not be in an optimal state to burn fat for energy or use the carbs as energy, or to replace the glucose reserves our muscles were depleted of during anaerobic or aerobics exercise. So when we eat carbohydrates before bed (being the worst because we burn more calories awake then sleeping) or before a long period little energy expenditure (sitting at an office doing nothing) they are not used proficiently as energy for physical activity so the excess energy are bodies derive from the broken down carbs are stored as fat.
Don’t let this information think eating a lot is bad though, in order to keep our body in a positive nitrogen level we need protein every so often, and in order to keep our insulin levels at a semi-low constant level we need to take in complex carbs every so often. So eating 6 or 7 small healthy meals (low in sugars and saturated fats) will keep our bodies in an optimal state to burn fat for energy and allow our bodies to fix and strengthen our muscles (a positive nitrogen balance = an anabolic state, what we want).
Excess food intake at single sittings will not produce greater results, on the contrary it will not be burned because we don’t need the excess energy, and our body cannot absorb all the excess nutrients at once so we will end up storing some of it as fat, and the rest will go to waste.
The Basics:
A sustained low level of insulin and a positive nitrogen balance brought on by proficient protein consumption) will have our body burn fat as energy.
Eat about 6 or 7 healthy meals a day. (Protein is absorbed easiest during workout and directly after workouts) (Carbs are needed to replace the burned glucose in our muscles, so it is needed after workouts too)
Try not to eat simple carbs too often, as they spike our insulin levels and we store more fat.
Eat lots of fiber
Work out anaerobicly to produce a higher sustain metabolic rate.
Excess food intake will not be burned because we don’t need the excess energy, and our body cannot absorb all the excess nutrients at once so we will end up storing some of it as fat, and the rest will go to waste.
Don’t eat too much at one sitting.
Sugar is bad for fat burning!
However in the end all of these things considered there will be a number of how many calories u burnt in the day, if u do surpass this significantly it is expecgted you willg ain weight, and the opposite if you eat less then this, but there might be losses in muscle mass too.
The best way (but not the fastest) to lose fat is to burn it as energy while providing your body with other nutrients it needs