Metabolic and Mental Health

Here’s Why I Don’t Count Calories but Consider Them.

Enhancing metabolism for hormonal balance seems a wiser approach to fat loss and healthy weight management.

Purpose of the Article

Counting calories religiously, reducing them excessively, and neglecting the effects of hormones were critical mistakes that caused severe health issues in my younger years. Therefore, I aim to pass along my tacit knowledge so that others do not suffer from similar misconceptions and errors. I explain fat and sugar metabolism in the simplest possible terms.

Why Calorie Awareness Is Fundamental Yet Calorie Counting Is Counterproductive

The first part of this question is easy to answer.

It was methodically and empirically documented by scientists that excess calories can turn into fat if they are not consumed timely.

Therefore, awareness of calorie intake and expenditure is essential. However, counting calories obsessively and neglecting the effects of hormones can be problematic.

As a first principle, we need to understand that not all calories are equal.

For example, empty calories from junk food enormously differ from good calories in nutrient-dense food. The first one can create health risks, and the second one supports our health.

As a second principle, calories from three different macronutrients can create dissimilar hormonal effects.

For example, 2,000 calories from carbohydrates, proteins, or fats affect insulin and leptin hormones differently.

Carbohydrates, especially refined ones, quickly turn into glucose and raise insulin rapidly. Proteins have less impact than carbs.

However, fats have a negligible impact on insulin secretion. Moreover, fat creates satiety making the body more leptin sensitive.

So my point is if we count calories without considering the impact of the macronutrients on metabolic hormones like insulin and leptin, and without considering empty calories, we get undesirable results.

Therefore calorie counting without being aware of the calories can be problematic in the fat-loss journey. I elaborated on this in an article titled Why Fat Loss Has Nothing to Do with Calories.

Understanding the Calories from Macronutrients

Three macronutrients give energy to the body.

They are carbohydrates, fats, and proteins.

As fundamental knowledge, one gram of carbohydrates or proteins creates four calories. And one gram of fat produces around nine calories.

The key point is that while fats double the number of calories, they have much fewer adverse effects on insulin and a more beneficial impact on leptin and sex hormones such as testosterone.

Even though proteins generate energy for the body, their purpose is to provide essential amino acids, which are building blocks of our cells.

In other words, we need protein to grow and maintain our cells. Proteins are also essential for hormones, neurotransmitters, and enzymes.

So, the two energy sources for the body are sugar and fat. Both are essential for the body to survive and thrive. I especially pointed out that sugar is vital, not carbohydrates. We need to understand the difference.

This statement might sound controversial to some people, as in my younger years, I was also confused and thought that carbs were essential.

When I learned that carbs were not essential for the body to survive, my perspective on nutrition and health entirely changed. The misinformation in the body of knowledge upset me. However, fortunately, scientists updated the knowledge.

As sugar is critical for the body as an energy source, it can create glucose from other macronutrients such as proteins (amino acids) and fat molecules using the gluconeogenesis and lipolysis process. These bodily processes helped our ancestors to survive famines.

As I explained this point in detail in the article titled Sugar Paradox: Key to Solve Metabolic and Mental Health Disorders, I will not repeat it here.

Clarification on Low-Fat Versus High-Fat Diets

This section is not about favoring high-fat diets but pointing out that fat metabolism is critical for the body to survive, and consuming healthy fats in any type of diet, whether herbivore, carnivore, or omnivore, is essential to thriving.

Even though I consume animal fats in my diet for personal reasons, I also support healthy plant fats like avocados, macadamia nuts, seeds, and olive oil for my loved ones.

Through my years of research and experimentation, I learned that healthy fats are not enemies for human beings unless underlying health issues exist for some people.

The human body is designed to metabolize fats, use them as an energy source, and support many bodily functions such as hormones.

As the body sees fat as necessary, it can easily convert sugar to fat. So even if we don’t eat any fat and consume excessive calories from carbohydrates, the body can turn glucose molecules and save them as fat molecules (e.g., visceral fat. )

So, fearing healthy fats do not make sense to me unless there are metabolic issues with fat metabolism. Qualified healthcare professionals deal with those situations as exceptions.

Some fats, such as omega-3 fatty acids (DHA and EPA), are even essential as the body has difficulty creating them, as I explained in an article titled The Necessity of Omega-3 Fatty Acids for the Body and Brain.

Another vital point is cholesterol. Like the sugar paradox, cholesterol also creates a paradoxical situation for the body. Millions of people in the 20th and 21st centuries lived with cholesterol fear and fatphobia. I was one of them, sadly.

I don’t undermine the adverse effects of cholesterol as a risk factor for cardiovascular diseases, especially for those whose bodies are inflamed. It is a well-documented fact. Thus, we need to be cautious with cholesterol when experiencing cardiovascular issues.

However, our cells need cholesterol as they do sugar to survive.

Like sugar, the body can create it in abundance if we don’t eat cholesterol-containing foods. I was a prime example who refrained from cholesterol, including foods such as egg yolks and beef liver.

Ironically, still, I struggled with cholesterol issues in my younger years, as explained in this story titled Low-Fat Diets Gave Me Unbearable Nightmares.

As cholesterol is still a controversial topic, I documented my findings and thoughts in an article titled Cholesterol Paradox and How It Impacted My Health Positively by leveraging credible sources.

After trial and error, I chose a high-fat dietary lifestyle that works well for me, like many others. However, some people, especially physically active ones like athletes or bodybuilders, thrive on high-carb diets.

Besides, some people metabolize sugar better than others. For example, I am in the disadvantaged group meaning my body is carb-intolerant.

Therefore, I get my energy from healthy fats. For example, when I switched from carbs to healthy fats, my health and well-being improved.

My key point is neither carbs nor fats are enemies. The human body is designed to metabolize both using different mechanisms. For example, it is possible to use both fats and carbs in different ratios, suiting needs.

The important point is understanding the caloric and hormonal impact of carbs and fats and customizing them to our dietary lifestyle accordingly. I documented my perspectives on customized diets: Five Game-Changing Tips to Design a Customized Diet to Thrive.

While doing that, we also need to focus on micronutrients such as minerals and vitamins and ensure that we consume adequate amounts of proteins, as some amino acids are vital to surviving.

Conclusions and Takeaways

As the body needs the energy to survive, we either get them from carbs or fats (or both). We also get our energy from proteins, even though their primary purpose is growing and maintaining cells.

An awareness of calorie intake and expenditure is essential. However, understanding the impact of different types of calories on hormones is critical.

In the end, hormones (e.g., insulin, leptin, and cortisol) determine the fat gain or loss. Growth hormones and sex hormones also play a role in healthy weight management. We might Lose Visceral Fat by Understanding the Intricacies of Six Critical Hormones.

Reducing calories too much to lose fat is one of the biggest weight loss mistakes as this situation puts the body in starvation mode.

When the body senses starvation signals, it can even catabolize its precious muscles slowing down the metabolism further. Therefore, extremely low-calorie diets might create risk factors for our health and well-being.

We must be careful with elevated cortisol levels in excessive calorie reduction programs and seek support from qualified healthcare professionals.

As I documented, Fat Loss Remains a Dream Unless We Manage Cortisol.

In addition, learning about the effects of inflammation is critical for healthy weight management. One of my compelling reasons for choosing a high-fat diet is to allow my body to enter ketosis to reduce inflammation.

Besides, time-restricted eating in the form of one meal a day keeps me in ketosis. I also know that Fasting Can Change Brain Chemistry by increasing BDNF.

Inflammation is not the only problem for fat loss, but it is also a significant risk factor for diabetes, cardiovascular diseases, metabolic syndrome, and neurodegenerative diseases.

Dealing with chronic inflammation is paramount for brain health, and the health of other organs such as the liver, kidneys, and pancreas.

As articulated in this paper on American Diabetes Organization, if our bodies have high inflammation markers, it is difficult to burn fat.

It is important to note that “Recent research has shown adipose tissue is not simply an inert storage depot for lipids but is also an important endocrine organ that plays a key role in the integration of endocrine, metabolic, and inflammatory signals for the control of energy homeostasis.”

As a takeaway from my experience, rather than obsessing with calories, a better alternative is to improve our metabolism with healthy lifestyle choices and gain a balanced hormonal profile for healthy weight management.

When I stopped counting calories and made my body fat-adapted, the fat loss issues naturally disappeared. Furthermore, my physical and mental health significantly improved.

Therefore, I am passionate about passing along my hard-learned lessons, even though my thoughts might sound controversial to some people.

So the bottom line is while calorie awareness is necessary, obsession with counting and excessively lowering is futile.

Thank you for reading my perspectives. I wish you a happy and healthy life.

Disclaimer: Please note that this post does not include health or professional advice. I documented my reviews, observations, experience, and perspectives only to provide information and create awareness.

Besides aiming to increase the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, and norepinephrine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.

I aim to educate, create awareness, and empower my readers to take control of their health and well-being.

To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.

Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.

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Lutein/Zeaxanthin, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.

Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.

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