Eating More To Losing Weight- The Against Low Calorie Diets
Losing weight is associated with the practice of eating less and low calorie dieting, so the thought of eating more to lose weight can at first sound somewhat counter-intuitive. The standard weight loss paradigm is to create a negative energy balance by eating less calories than your body expends on a daily basis and it is the basic tenet of almost all popular diets. However, as universal as this practice may be, the overwhelming majority of people who have severely restricted their energy intake in the name of losing weight know that it is not only unpleasant, but that it just feels wrong, and can only be sustained for relatively short periods of time. We aren’t hardwired to eat less, and countless studies have conclusively shown that when food is readily available it is in our nature to eat more rather than less. A fact highlighted by the epidemic scale of obese and overweight men and women in developed countries where food is superabundant. The eat less diet industry has been a multi-billion dollar enterprise here in the United States, spinning off programs and specialized food products all designed to help people eat less and yet there was no corresponding change in the rates of obesity as over 65% of Americans over the age of twenty are overweight. Some estimates are that as many as 80% of those who attempt to lose weight through conventional calorie restricted dieting will regain the weight they lost within a year- even when exercise is included.[1,2,3] In short, eating less to lose weight is and has been an abysmal failure. Failures that do nothing to stop the deaths of over a quarter of a million people annually in the United States that are directly related to the ill effects of being overweight.  We are the only mammals in nature, aside from domesticated animals that we breed, that do not work to obtain food. Trips to the supermarket do not approximate the energy expenditures of our hunter gatherer ancestors, nor does it approximate the energy required to stay alive in a pre-Industrial Revolution agricultural society since today there is no real link between the food we eat and the energy we expend. That said, as much as overeating is a very real problem in developed countries, hunter-gatherers, (and by extrapolation our hunter gatherer ancestors), eat far more calories than the average American while possessing physiques that most people in this part of the world would die for. The back breaking labor required for existence in an agrarian society also suggests a higher calorie intake  and so at no point in our time on the planet before the Industrial Revolution would eating less be a voluntary undertaking. Eating more nutrient dense and minimally processed foods paired with periods of intense physical activity appears to be more in line with our evolutionary heritage than eating less ever was, and thus it is not surprising that elite athletes can eat anywhere from 4,000 to 6,000 kcals/day yet have little in the way of excess body fat. As more people are turning away from the temporary quick fix of eating less and looking for healthier and more sustainable ways of losing weight, the methods and approaches described below may be of interest. In this article we take a look at the idea of eating more and still achieving sustainable of weight loss with a program of intense physical exercise. A practice that our evolutionary heritage suggests might be more of a natural fit for us as human beings, both behaviorally and physically as opposed to the commonly practiced approach of employing calorie restrictive diets to lose weight. Thanks for reading and do be sure to share this article with anyone who might find it of interest.
Conventional notions of eating less to lose weight- especially within the confines of a low fat diet, fail to address three immutable facts:
- Hunter-gatherer societies have consumed high fat and high calorie diets since the Paleolithic period without concurrent weight gain to the point of obesity.[6,7,8]
- From the Paleolithic to the Neolithic period, the physical demands of staying alive created an environment of greater calorie intake to compensate for our greater energy output [9,10] thus a higher caloric intake is required.
- The processed foods that form the staple of today’s diet are high in calories, but still do not always provide adequate nutrition, even among those who are obese,[12,13] while a diet of only naturally occurring meats, fruits, nuts and vegetables may require more food and more calories from fats- yet likelihood of deficiency is unlikely, and it is a path to healthy weight maintenance proven by generations of human beings.[8,11]
In this article we take a look at the idea of incorporating exercise and eating more as a viable and history proven method of weight loss employing the nutrient rich and at times calorically dense foods that have been part of our diet for millennia.
Eating More To Lose Weight- Great Physiques Equal High Energy Intakes
While the trappings of modern society often blurs the distinction between our current state and our ancestral heritage, we are almost genetically identical to our early hunter-gathering ancestors. That said, in spite of our relatively recently acquired trappings of supermarkets and high stress jobs, we remain biologically adapted to the physical and metabolic environment of our predecessors. An environment that over the course of almost 2 million years conditioned the human genome to be what it is today.[14,15,16] Ironically, as harsh as survival was for us as a species during both the Paleolithic and agriculture based Neolithic periods, archaeological discoveries show that early man had a level of lean muscle mass that was far superior to that of the average human today.[17, 20,21] With a physique more akin to that of an Olympic athlete  or natural bodybuilder, our ancestors were by no means the physical equals of the typical man or woman you see on city streets today. Anyone looking at a National Geographic documentary featuring the men and women of modern hunter gatherer tribes, know that the ones with access to adequate resources have similarly athletic builds and low body fat percentages, and studies confirm that the average skinfold thickness of some hunter gatherer tribe members is only half that of aged matched Americans. As an aside, it is important to note that the well-toned bodies of early hunter gathers bear no resemblance whatsoever to the skinny fat ‘supermodel’ ideal that has become common in our society. A media promoted ideal that is in essence, a perfect example of poor health and limited athletic ability. (See my Article- The Evolutionary Argument Against Being Skinny) One that has unfortunately caused significant harm to the young women who seek to emulate it by severely restricting their calorie intake with the goal of losing weight. As widely promoted as the unhealthy skinny fat look may be, there is no denying the universal appeal of a trim and toned body on both men and women, but such physiques are not born of energy restrictive diets and do require considerable physical activity.
Eating More To Lose Weight- How Much Did Our Ancestors Eat?
The average human several hundred thousand years ago was as tall as the average citizen in an affluent society today but far more robust.  The hunter-gatherer lifestyle to which we as humans genetically adapted to over the course of 1.8 million years  required significant physical exertion, as did the physical demands of the agrarian lifestyle that followed it 10,000 years ago up until the beginning of the Industrial Revolution in the 18th century. Given the unavoidable physical work required to stay alive and procure food during the Paleolithic period, our ancestors required a high calorie intake to offset the demands of a higher energy expenditure. Extrapolations from the estimated daily caloric intake of hunter-gatherer societies suggest that the taller and comparably active humans of the Paleolithic period consumed somewhere in the ballpark of 3,000 kcal a day- (averaged for both men and women.)[25,26,33] An average that is considerably higher than the current American calorie intake of 2,475 kcal/day for men and 1,833 kcal/day for women, and a far cry from the 1,200-2,000 kcal/day restrictive diets that are common today in most weight loss dietary protocols. Such an intake would not bring about a concurrent gain in weight due to the fact that the average total energy expenditure was high and perhaps most importantly, given the higher resting metabolic rates of early hunter-gatherers because of their greater proportions of lean muscle tissue. (See my eBook- The Role of Exercise In Fat Burning)
Eating More To Lose Weight- The Importance of A Relatively High Fat Intake
One of the main contributors to the higher calorie intake of our foraging ancestors was the higher levels of fats in their diets. Unlike most of us in affluent countries who prefer relatively lean cuts of meat, hunter-gatherer groups consume all edible parts of the animals they harvest through hunting or scavenging. This would include organ meat, bone marrow, brain and animal fat- all much higher in calories than the select cuts commonly consumed today. Without access to grains or cereals, fats are essential to maintaining life- a fact I always stress when teaching survival classes and one that I was all too aware of during my own survival trainings. Low fat cuts may look appetizing, but in the wild eating only low fat meats can be deadly. The best available estimates from modern hunter-gatherer counterparts suggest that our ancestors obtained about 35% of their calories from fats, 35% from protein and 35% from carbohydrates. Keep in mind that since all animals consumed at the time were wild, not domesticated that the level of saturated fat in their diets were lower than that of modern Westerners. In addition to wild meats, dietary choices among our ancestors were limited to minimally processed wild plants, fruits and nuts- another high fat and high calorie food which has been shown to actually promote weight loss. (Read my article on How Nuts Help You Lose Weight.) Needless to say, the hunter-gatherer diet was by no means a low-fat, low calorie affair and yet diabetes, heart disease, obesity and other diet related diseases were noticeably absent.[17,18,23] Interestingly enough, some studies suggest that today’s low fat diets bring about a reduction in serum testosterone production, the hormone responsible for among other things, increasing muscle mass which is the most metabolically active tissue in our bodies and thus offer a logical argument against a low calorie and low fat diet for weight loss.
Eating More & Losing Weight- Understanding Ancestral Energy Expenditure
The higher calorie expenditure of our hunter-gatherer ancestors was dictated primarily by their searches for food. Studies of hunter-gatherer tribes show what we assume to be a Paleolithic rhythm- with men hunting taking place one to four times a week on nonconsecutive days and women gathering food every two to three days.  Overall, the pattern for foraging involves days of intense physical exercise alternating with days of rest and lighter activity. Other labor intensive activities included tool making, butchering, cooking, clothing preparation, carrying water and firewood as well as the exertions associated with moving camp sites from time to time. Dance based rituals that lasted for several hours several times a week were also significant sources of energy expenditure as was child care. In hunter-gatherer societies, infants are carried by their mothers or other members of the tribe either on their backs or in sling like devices with the average child being carried for 681 miles during its first two years of life.
While this may sound like an impressive distance- it should be noted that the average distance covered by some hunter-gatherers averages an astonishing 252 miles a month. Indeed from an evolutionary perspective today’s recommended physical activity requirements of 11/kcal/kg/day of bodyweight seem paltry by comparison as they are less than half the levels of energy expended by hunter-gatherers. As modern foraging tribes have been observed expending as much as 24.7 kcal/kg/day. Given that we are so genetically close to our pre-agricultural ancestors it would appear that each of us is physically capable of far more than we think and that the performance of many high athletes may not necessarily be that far out of reach of the average person if they were conditioned over time and from a very young age.
Eating More to Lose Weight- Building Muscle As The Great Leveling Factor
It goes without saying that it would be impractical in our times to expect the average person to devote such huge amounts of physical activity to their daily routines. The time requirements for such levels of daily exertion would be impossible given today’s hectic schedules, however as physically demanding as the activities of ancestors may have been, they lack the efficiency of physical exercise afforded to us by the tenets of modern physiology and what’s most important is not the amount of exercise performed, but the amount of lean muscle mass carried by the individual in conjunction with a relatively stable diet.  With high intensity training for example, we can reduce body fat and increase lean muscle mass with minimal time expenditures.[29,30,31,32] Such training paradigms, however require higher calorie intakes to support the intense physical activity and concurrent increases in lean muscle mass- which would bring about an increase in resting metabolic rates.
Thus to get the most out of the incorporation of intense muscle building exercise into your daily routine you must eat more to lose weight.
We have established that there may be a strong genetically programmed precedent for us as a species to thrive in a metabolic environment of high energy expenditure and output. One that severely contradicts the low fat and low calorie dietary approaches which appears to offer only short term weight loss at best, as it fails miserably as a long term solution.[1,2,3] Such eating practices are far removed from what our evolutionary past suggests and the perhaps this accounts for its general failure in the general population. Losing weight is by no means a natural part of the human experience as it is only fairly recently that obesity has become a problem for us as a species given the overabundance of food, the lack of physical labor required to obtain it and the strong marketing towards over-consumption. However, if we can learn anything from both hunter-gatherer examples and the examples of the many athletes whose calorie intakes exceed or equal that of most individuals who are overweight it might be that ideally we are designed to eat more to lose weight with the inclusion of intense physical activity. Such activity necessitates higher calorie intakes, not only to offset the energy demands created by such intense forms of exercise but also to support increases in lean muscle mass. There is one other important factor that leans towards eating more to lose weight and that is the very nature of the foods required for optimum health and performance.
Eating More To Lose Weight- More Food Does Not Always Equate To Weight Gain
I have a rigorous and ongoing curriculum of nutrition based studies for my junior personal training staff and I gave them a precise outline of what I was eating at the time without saying whose diet it was with the question of whether the diet was designed for weight loss or weight gain. The numbers added up to just about 4,200 kcal for the day and both of my trainers concluded that the diet before them represented the eating pattern of someone trying to gain weight. they were both quite shocked to learn that not only was it my food intake, but that it was the plan I was using to LOSE weight! At the time I was preparing for a television appearance and was cutting down from a lean 236 lbs to my “contest weight” of an ultra-lean and striated 205 lbs at or around 6-7% body fat or lower. I train ONLY with weights three times a week with a short and very high intensity workout and not much of anything else, save some sword cutting practice once or twice a week and I might ride my bike a few blocks here and there to get groceries. Over the course of 9 months I was able to lean out to my target weight, with slight reductions in my food intake to the point where I was now taking in 3,800 kcals per day. A slow drop of only 400 kcal over the course of 9 months, and a reduction that by no means can be called a low calorie diet. More importantly is the fact that I can keep on eating this way indefinitely. I am not starving, and my energy levels are just fine and so I opted to stay at a lower bodyweight since it was much easier than I expected it to be. (I haven’t been this lean since my early thirties and I have to admit that even though I knew intellectually that it would not be an arduous undertaking, I was still surprised at how easy it was.)
My food intake is considerable, as I eat six meals a day and I never had a problem maintaining a low body fat percentage eating as much food as I do. What’s important though is what I don’t eat. I don’t drink milk, protein shakes or juices of any kind- just water- which necessitates that I get all my calories solid foods only. I eat eggs, chicken, meat and fish every day and spend quite a pretty penny to see to it that my food intake is indeed free range and wild caught. I don’t eat regular wheat products very often but I do, it’s something that I made myself from stone ground whole wheat. I eat a good amount of vegetables (although, in the spirit of full disclosure, I don’t like them!) and my carbohydrate sources come from oat bran, fruit, roots and tubers, or ground provisions- we call them back home in the islands. Without the addition of high calorie processed foods, consuming 3,800 kcals a day means quite a lot of food and it’s a chore sometimes getting all my meals in, but isn’t it a better and more sustainable alternative than trying to eat less?
So what are the main takeaways?
To lose weight without having a eat a low calorie diet you need to include a program of intense weight training designed to help you increase your lean muscle mass, while consuming a high protein diet devoid of processed foods, but with enough calories to support muscle growth and repair.
Now weight training to gain lean muscle mass won’t make you muscle bound, (especially if you are a woman- See my article on Why Women Should Lift Weights here) as that’s simply not possible without the use of anabolic steroids. What it will do is increase the amount of metabolically active tissues in your body and help you over time consume a decent amount of food while still losing weight and getting into exceptional shape as the increased muscle mass will make you look better and feel better. You will have to reduce calories slowly but there’s a limit to how low you can go, as you won’t build muscle on an overly energy restrictive diet. Aerobic exercise and exercise in general won’t increase the amount of calories your body burns by much, (See my ebook The Role Of Exercise In Reducing Abdominal Fat here) and so the onus is on small reductions, high protein and building muscle mass with intense workouts. It’s a different way of doing things and it’s much slower than the immediate return of radically cutting calories, but it does work. That said, a calorie is still a calorie and it isn’t a pass to eat more than you should, just a way of eating to allow us to eat as we should. Given the fact that we seem to have a genetic predisposition towards eating more as a lasting artifact from our earlier days on the planet when procuring food was dependent on energy expenditure, it stands to reason that any attempt to circumvent this inherent tendency would be doomed to failure. Instead, the ideal may be to embrace of the idea of eating more and incorporating resistance exercise with the goal of building muscle, which over time can help increase resting metabolism and allow you to eat more but still keep your weight down.
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Featured everywhere from the Wall Street Journal to network TV, Kevin Richardson is the international fitness consultant for UNICEF, natural bodybuilding champion, creator of Naturally Intense High Intensity Training and a 5 Time Best Personal Trainer NYC Award Winner. Learn more about Naturally Intense Personal Training New York City here!
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