Recently, I have noticed that there has been an increased amount of misinformation spreading on the internet that calories don't matter and that if you eat quality food, you don't have to count grams or portions and you will lose weight. Let me explain this whole misunderstanding briefly and simply.
The laws of physics (thermodynamics) apply to all living organisms. Setting an energy balance (positive, negative or balanced) is therefore the basic starting point for achieving individual goals. Therefore, if we want to lose weight, we must be in a caloric deficit for weight loss to occur. If we want to gain weight, we must be in a caloric surplus. Of course, what we will lose weight from in a caloric deficit (or what we will gain from in a caloric surplus) - whether fat or weight - really depends on the appropriate macronutrient tri-balance (primarily sufficient protein and appropriate carbohydrate and fat intake) as well as on the aforementioned quality of the foods ingested (predominance of low-glycaemic and industrially processed foods as little as possible) and other factors such as appropriate physical activity (strength training, etc.).
The timing of meals (in relation to lifestyle, workload and type of physical activity) and the use of supplements ("kick-starting" intense training in the diet, higher proportion of energy use from fat during physical activity, etc.) also play a role. However, all of these factors affect the sustainability of the reduction diet (i.e., the sustainability of the caloric deficit state for the desired period of time) and also the sustainability of the results achieved after the diet.
But if someone tells you that only the quality of food matters when you lose weight, and not the quantity of food (the energy contained in your diet) and that you will lose weight regardless of the caloric deficit, it is the same as denying gravity. Such a person is either deliberately lying to you (and wants to sell you his alternative products for "hormone optimization" or "detox" for example), or he is close to flat earth proponents with his expertise. Since this is a very widespread myth, we would be very grateful for sharing the post, thank you.
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