NUTRITION MISCONCEPTIONS III – Relative Energy Deficiency

In the last blog we explained why low-calorie diets are not the ideal strategy to achieve fat loss or weight-loss. Then, what is the optimal fat-losing strategy?

Maybe you’ve heard of the calories-in and calories-out theory: if you eat the same calories you expend over a day, your weight will stay the same, vs. if you eat less calories than you expend, you will lose weight. In reality, however, this commonly stated “calories-in and calories-out” paradigm does not work because humans have an endocrine system that reacts in “real time.”

There are two ways to view energy balance; through a macro view and through a micro view. While both are important, both look at different effects of dietary meal planning. Let’s explore these two views:

The macro view assesses a much larger picture, for instance a 24-hour energy balance end-point; meaning at the end of the day. Energy balance sits on a spectrum from positive energy to negative energy balance. Positive energy balance is defined as greater energy intake than expenditure, resulting in weight gain; While negative energy balance means greater energy expenditure than intake, resulting in weight loss. In order to apply macro views, factors such as meal size, frequency, diet quality, metabolism, and physical activity are important when determining true energy-in vs energy-out.

Micro views assess smaller deviations throughout the day's energy surpluses and deficits. While these deviations are equally important to the 24-hour energy balance end-point; understanding the impact of these deviations on performance, weight loss/gains, and fat storage is critical.

Let's put this into simpler language: although you can have perfect energy balance at the end of 24 hours, if you have a huge breakfast with small lunch and dinner, or a small breakfast and lunch with a huge dinner, these diet patterns will put you in energy surplus or deficits, respectively, most of the day. In both situations, the resulting consequence is body fat storage.

It’s easy to understand why being in energy surpluses will lead to fat production, but why would this happen in energy deficits? Let's explore. One response to energy deficits is the body's release of cortisol (a stress hormone). Cortisol’s effect contributes to the breakdown of muscle, while increasing abdominal fat storage. We should be worried about excess abdominal fat storage because it is closely associated with increases in cardiovascular disease and development of type 2 diabetes mellitus. To help avoid this, incorporating smaller and more frequent meals throughout the day is an optimal strategy to maintain healthy body composition.

The above chart depicts optimal energy surplus/deficits according to your body composition goals. If your goal is to gain weight, increasing calorie consumption by about 400 calories/day is ideal. If your goal is to lose weight, decreasing calorie consumption by about 400 calories/day is ideal Always consult a registered dietitian to create a meal plan to meet your individual needs.

Let’s put this in a scenario to better understand:

Lucy and Cynthia are both interested in improving their health. They understand excess fat storage can contribute to the development of chronic conditions like high blood pressure and diabetes. Let's see what each do:

Lucy knows she needs to reduce her calorie intake by about 400 calories daily. To do this, Lucy decides she will have a small breakfast and lunch, and a large dinner.

Lucy wakes in the morning, and enjoys 2 cups of black coffee (4 calories) and a light yoplait yogurt (73 calories).

She goes about her day and stops briefly, at noon, to have a 16 oz cup of chicken noodle soup (120 calories) for lunch. She skips an afternoon snack.

At dinner time, she’s pretty hungry and prepares a 9 oz steak, a 6 oz potato, and a full ear of corn (795 calories).

Her total calorie intake for the day is 992.

Lucy has been in negative energy balance for the whole day. And because of this the

body is in fear of starvation. The response is to store fat vs burning. With this dietary pattern the body needs to store enough energy to function until dinner the next day.

Let’s take a look at Cynthia: Cynthia is also interested in trimming a few inches from her waist, as she learned from her registered dietitian that excess abdominal inches can greatly impact health. With the assistance of her registered dietitian, they come up with a meal plan that includes 3 meals of about 315 calories each, and 2 snacks of about 100 calories each.

For breakfast, Cynthia has 1 large hard boiled egg, a light yoplait yogurt, and Cheerios w/ ¼ cup 2% milk (313 calories).

At 10 am she has a snack of ¼ cup of hummus with 7 baby carrots (116 calories).

At lunch time she has a scoop of chicken salad on a rice cake with 1 cup of celery sticks (301 calories).

The afternoon snack consists of 3 cups of popcorn (132 calories).

She decides to have a cod fillet and ½ cup of lentils for dinner (304 calories).

Her total calorie intake for the day was 1166 and she's pretty close to meeting the nutrient goals. At the end of the day, Cynthia is feeling nourished and satisfied.

By eating at regular intervals, Cynthia’s body is better able to utilize nutrients. It can plan in small intervals, rather than trying to plan for the whole day. Her metabolism will speed up and work hard to burn calories consumed because it's assured more nutrients are coming in a few short hours. There’s no need to store fat since energy is supplied in a constant and consistent way.

What's the take away? Metabolism is a little like a campfire. It needs to be fed every few hours in order to be effective and efficient. Without constant fuel, it begins to slow.

Including small and more frequent meals, of similar size, throughout the day will be key to healthy body composition and improved health outcomes. As you can see from Lucy and Cynthia, your overall intake for the day is not the only consideration. Providing a consistent amount of nutrients, on a predictable schedule, will help you reach your health and wellness goals.

For more information, schedule a free initial discovery session with HKM Nutrition: Heidi McMahan MPH RDN LDN by clicking here

Content contributed by Yuyi (Amber) Chen currently a bio-major student at Emory University. Originally from Hangzhou, China, Yuyi has been studying in the US for 8 years. Yuyi is interested in nutrition and hopes to use her knowledge to help people maintain a healthy lifestyle.