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