UNIFIED THEORY OF NUTRITION
by Will Brink’s (Columnist and Consultant to the Fitness Industry)Author of: Brink’s Bodybuilding Revealed and Fat Loss Revealed.
When people hear the term Unified Theory, sometimes called the Grand Unified Theory or even “Theory of Everything,” they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations.
Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Michio Katu, puts it “an equation an inch long that would allow us to read the mind of God.” That’s how important unified theories can be. However, unified theories don’t have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case, nutrition.
Regardless of the topic, a unified theory, as stated above, seeks to explain seemingly incompatible aspects of various theories. In this article, I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest-running debate in the nutritional sciences: calories vs. macronutrients.
One school, I would say the ‘old school’ of nutrition, maintains weight loss or weight gain is all about calories, and “a calorie is a calorie,” no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.
The other school, I would call more the ‘new school’ of thought on the issue, would state that gaining or losing weight is really about calories (e.g., carbs, fats, and proteins), which dictates weight loss or weight gain. Meaning, they feel the “calorie is a calorie” mantra of the old school is wrong. They, too, come to this conclusion using various lines of evidence.
For decades, this has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines. The result has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.
Before I go any further, two key points that are essential to understand about any unified theory:
A good unified theory is simple, concise, and understandable even to laypeople. However, underneath, or behind that theory, is often a great deal of information that can take up many books. So, for me to outline all the information I have used to come to these conclusions would take a large book, if not several and is far beyond the scope of this article.
Some theorists often propose a unified theory before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether mathematical, physical, etc., support the theory and thus solidify that theory as correct, or continued lines of evidence show the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition, and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.
“A CALORIE IS A CALORIE.”
The old school of nutrition, which often includes most nutritionists, is a calorie for gaining or losing weight. That weight loss or weight gain is strictly a matter of “calories in, calories out.” Translated, if you “burn” more calories than you take in, you will lose weight regardless of the calorie source, and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.
This long-held and accepted view of nutrition is based on the fact that protein and carbs contain approx four calories per gram and fat approximately nine calories per gram, and the source of those calories matters not. They base this on the many studies that find if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.
However, the “calories in-calories out” mantra fails to take into account modern research that finds that fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.
Even worse, this school of thought fails to consider the fact that even within a macronutrient, they too can have different effects on metabolism. This school of thinking ignores the ever-mounting volume of studies that have found diets with different macronutrient ratios with identical calorie intakes have other effects on body composition, cholesterol levels, oxidative stress, etc.
Translated, not only is the mantra “a calorie us a calorie” proven to be false, “all fats are created equal” or “protein is protein” is also incorrect. For example, we now know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.
THE “CALORIES DON’T MATTER” SCHOOL OF THOUGHT.
This school of thought will typically tell you that calories don’t matter if you eat large amounts of some particular macronutrient in their magic ratios. For example, followers of ketogenic style diets that consist of high-fat intakes and deficient carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don’t matter in such a diet.
Others maintain if you eat very high protein intakes with shallow fat and carbohydrate intakes, calories don’t matter. Like the old school, this school fails to consider the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!
The reality is, although it’s clear different macronutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. They always have, and they always will. The data, and real-world experience of millions of dieters, is quite clear on that reality.
The truth behind such diets is that they are often quite good at suppressing appetite, and thus the person ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That’s not to say people can’t experience significant weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.
WEIGHT LOSS VS. FAT LOSS!
This is where we get into the crux of the genuine debate and why the two schools of thought are not as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real-world evidence is that to lose weight, we need to use more calories than we take in (via reducing calorie intake and or increasing exercise). Still, we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables.
Brink’s Unified Theory of Nutrition
…Thus, this reality has led me to Brink’s Unified Theory of Nutrition which states:”Total calories dictates how much weight a person gains or loses;macro nutrient ratios dictates what a person gains or loses”
This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes. Still, very different ratios of carbs, fats, and proteins will lose different amounts of body fat and or lean body mass (i.e., muscle, bone, etc.).
Some studies find that people on a higher protein lower carb diet lose approximately the same weight as others on a high carb lower protein diet. Still, the higher protein diet group lost essential fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macronutrient intakes often find the higher protein diet may lose less actual weight than the higher carb lower protein diets, but the actual fat loss is higher in the higher protein low carb diets. This effect has also been seen in some studies that compared high fat/low carb vs. high carb/low-fat diets. The effect is usually amplified if exercise is involved as one might expect.
Of course, these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macronutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).
Or, as the authors of one recent study that looked at the issue concluded:
“Diets with identical energy contents can have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition.”(12)
The point is, many studies are confirming that the actual ratio of carbs, fats, and proteins in a given diet can affect what is lost (i.e., fat, muscle, bone, and water), and those total calories have the most significant effect on how much total weight is lost. Are you starting to see how my unified nutrition theory combines the “calorie is a calorie” school with the “calories don’t matter” school to help people make decisions about nutrition?
Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the downright unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the ‘net, and well-meaning friends, but that’s another article altogether).
Knowing the above information and keeping the Unified Theory of Nutrition in mind leads us to some important and potentially valuable conclusions:
An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet designed to lose weight.
A nutrition program designed to create fat loss is not simply a reduced-calorie version of a nutrition program designed to gain weight and vice versa.
Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories can’t be ignored.
This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower-calorie versions of the same diet. In short: the diet plans I develop for achieving LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) begin with the correct macronutrient ratios that depend on variables such as the amount of LBM the person carries vs. body fat percent, activity levels, etc., and figure out calories based on the proper macronutrient ratios to achieve fat loss with a minimum loss of LBM. The actual proportion of macro nutrients can be quite different for both diets and even for individuals.
Diets that give the same macronutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.), regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macronutrient ratios can change with total calories and other variables.
Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.
Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or whatever the goal, must account not only for total calories but macronutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones, both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?
Simply asking, “how much weight will I lose?” is the wrong question, leading to the wrong answer. To get the optimal effects from your next diet, you must ask the right questions to get meaningful answers, whether looking to gain weight or lose it.
Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they can’t keep and go against what we know about human physiology and the very laws of physics!
If you want to know my thoughts on the best way to set up a diet to gain weight in the form of muscle while minimizing body fat, consider purchasing Body Building Revealed from www.musclebuildingnutrition.com.
There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind. The bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don’t receive the optimal results they had hoped for and have made yet another nutrition “guru” laugh to the bank at your expense.
Any diet that claims calories don’t matter forget it. Any diet that tells you they have a magic ratio of foods ignore it. Any diet that tells you any one food source is evil, and it’s a scam. Any diet that means you will work for all people all the time no matter the circumstances, throw it out or give it to someone you don’t like!