Close-up of a nutrition facts label for cakes beside a yellow measuring tape, perfect for those mindful of weight management. The label indicates 270 calories per serving, with a serving size of two cakes and six servings per container.

Rethinking Calories In, Calories Out

October 18, 2024
2 minute read

The traditional view of weight management – Calories In, Calories Out – preaches that consuming fewer calories than you expend leads to weight loss. In most scientific circles, this view – known as the Energy Balance Model – is considered gospel. However, the Carbohydrate-Insulin Model (CIM) offers a different perspective, emphasizing the role of hormonal responses to diet, particularly insulin, in regulating fat storage and energy balance.

The CIM suggests that the type of calories consumed significantly affects metabolic processes. High-glycemic-load diets, rich in refined carbohydrates and sugars, lead to rapid spikes in blood glucose levels. This triggers a substantial insulin response, promoting fat storage and reducing the availability of metabolic fuels for the body’s energy needs. As a result, individuals experience increased hunger and decreased energy expenditure, creating a cycle that favors weight gain and obesity.

Research indicates that low-carbohydrate and ketogenic diets, which minimize insulin secretion by reducing carbohydrate intake, can break this cycle. By lowering insulin levels, these diets enhance fat oxidation and improve metabolic flexibility, enabling the body to use stored fat for energy more efficiently. This not only aids in weight loss but also helps mitigate the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

Moreover, the metabolic benefits of low-carb and ketogenic diets extend to longevity. By improving mitochondrial function and reducing inflammation, these diets can enhance overall health and longevity. The CIM underscores the importance of considering not just calorie count but also the hormonal and metabolic effects of the foods we consume.

Rethinking the Calories In, Calories Out/Energy Balance model to incorporate insights from the Carbohydrate-Insulin Model can provide a more effective framework for managing obesity and promoting long-term health. Embracing low-carb and ketogenic nutrition strategies can offer powerful tools to combat disease and enhance overall wellness.

This article is based on research published in the American Journal of Clinical Nutrition.

by Coach PK Mills

Longevity Path Founder PK Mills has been at the forefront of health and performance optimization for over two decades. A former university All-Canadian in track & field, two-time Canadian National champion in powerlifting, and a bronze medalist at the World Powerlifting Championships, Coach PK has guided hundreds of individuals along with teams and businesses to optimize their health and enhance their performance.

Further Reading

See all
Two women sitting on a windowsill, engaged in conversation. One holds a laptop. They are indoors, with large windows in the background.

The Power of Connection: Why Strong Relationships Improve Health

Read More
A person in a gray t-shirt clutching their chest with one hand, possibly indicating discomfort or pain, highlighting the importance of heart health and mindful daily habits for lifelong health.

Your Heart’s Vital Signs: 5 Daily Habits for Lifelong Health

Read More
Person sitting at a desk with a laptop, holding glasses and rubbing eyes, appearing tired in a screen-dominated workplace. Others working in the background. Small plant and sticky notes in view, subtly reminding of the importance of eye health and vision protection amidst digital strain.

Protecting Your Vision in a Screen-Dominated Workplace

Read More