Truth About Calories; Keto, Intermittent Fasting, Macros, IIFYM, Eat by Color, and Any Other Approach to Nutrition


Truth About Calories


Calories are a unit of energy.  From the Law of Conservation of Energy we know energy can not be created not destroyed.


Applied to the human body if you eat a surplus of calories over the calories you spend you will gain weight.


Eat a caloric deficit relative to the calories you spend you will lose weight.

Energy balance means that which comes in has to go somewhere.

It does not matter when the calories are consumed.  What matters is how many calories are consumed and how many are spent.  This is the TRUTH in Calories.

orry Intermittent fasting folks but you are not rewriting the laws of physics.  Plus if you do not eat between 9:00 PM and 6:30 AM is that not fasting?

Once caloric energy balance is managed a discussion about where in terms of macros…carbs, protein and fat calories come from can be had.

But how many calories are consumed and how many are spent comes first.

  • This is KING for fat loss or fat gain.
  • This is KING for weight loss or weight gain.
  • There is NO skipping this.

So whether you are following Keto, Macros, IIFYM, intermittent fasting, Eat by Color, IM or any other approach to nutrition contrary to what you may think it is as simple as calories in equal calories out.  A surplus will be stored as fat and deficit will come from fat.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.


#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong



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