{"id":1426,"date":"2026-01-21T19:18:32","date_gmt":"2026-01-21T19:18:32","guid":{"rendered":"https:\/\/powerbuilding.pl\/what-we-know-about-weight-loss-do-only-calories-matter\/"},"modified":"2026-03-06T18:39:53","modified_gmt":"2026-03-06T18:39:53","slug":"what-we-know-about-weight-loss-do-only-calories-matter","status":"publish","type":"post","link":"https:\/\/powerbuilding.pl\/en\/what-we-know-about-weight-loss-do-only-calories-matter\/","title":{"rendered":"What We Know About Weight Loss: Do Only Calories Matter?"},"content":{"rendered":"\n
To nie jest porada medyczna \/ dotyczy bada\u0144 i do\u015bwiadcze\u0144 w\u0142asnych<\/code><\/pre>\n\n
Calories are the amount of energy (in this case) that food provides.<\/h2>\n\n
Our cells use ATP (Adenosine Triphosphate), molecules that capture energy from food breakdown and release it to power other cellular processes. <\/p>\n\n
When you are not eating and not performing demanding activities (or sleeping), the body produces most of its ATP from fat released from fat cells. During greater exertion, it uses glycogen reserves (polysaccharide) stored (in muscles and liver) from previously consumed carbohydrates. If you are currently eating carbohydrates and glucose enters the bloodstream, most ATP is produced from glucose.  <\/p>\n\n
During intense training, as glycogen stores decrease, the ability to maintain high intensity drops because the body cannot produce ATP from fat quickly enough.<\/p>\n\n
The body never uses 100% of one source. <\/h3>\n\n
At high training intensity, the problem is not the amount of energy, but the rate of its production.ATP production from fat is too slow to meet demand, which is why the contribution of glycogen and glucose increases (especially if you eat or drink carbohydrates before or during training)<\/em>.<\/p>\n\n
At rest, about 60-70% of energy is produced from fat. Even during sleep, because ATP is produced locally, and the blood-brain barrier allows very little fat to pass through, the brain relies mainly on glucose (on a ketogenic diet or during prolonged fasting, the brain can draw up to 70% of its energy from ketones, even during sleep).  <\/p>\n\n
KETO Diet, Ketones, Glycogen.<\/h2>\n\n
When we don’t eat carbohydrates, the body produces a larger amount of ketones (it produces them non-stop, just less on a non-ketogenic diet), which are used to produce ATP. Ketones can easily cross the blood-brain barrier. <\/p>\n\n
Glycogen stores<\/strong> are also replenished; to a small extent in muscles, and to a greater extent in the liver. When fats (triglycerides) are released to produce energy, they release 3 fatty acid molecules and 1 glycerol. Fatty acids are used to produce ATP and\/or ketones, while glycerol goes to the liver and is converted into glucose through gluconeogenesis, which can then be used to replenish liver glycogen.  <\/p>\n\n
Cori Cycle (lactate recycling)<\/strong> When you train, your muscles break down glycogen and produce lactate (lactic acid), which goes to the liver, where it is converted back into glucose. Then, glucose goes to the muscles and is stored again as glycogen. <\/p>\n\n
Glycogen stores are larger on a carbohydrate-rich diet, which is why moderate and high-intensity workouts are better when we eat carbohydrates.<\/p>\n\n
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END OF INTRODUCTION<\/strong><\/p>\n\n
\"Kalorie
Kalorie \/ Calories<\/figcaption><\/figure>\n\n
In any case, energy is produced non-stop from all sources; only the proportions change.<\/p>\n\n
Excess energy is stored, it doesn’t matter if you eat too many carbohydrates or too much fat.<\/p>\n\n
The human body does not have a mechanism that allows energy to disappear. Therefore, the recently popular claim that calories don’t matter, that only what we eat or at what times we eat determines whether we lose or gain weight, is totally absurd. This is on the same level as ‘the earth is flat’.   <\/p>\n\n
This is not something open for discussion, something scientists are still pondering. There isn’t a single person in the world who has lost weight by eating more food than they consume or gained weight by eating less than they consume. <\/p>\n\n
Where do these myths come from? People are inaccurate. There were experiments where people were asked to count calories to determine their needs, so they could then figure out how much they needed to eat to lose weight. They were observed and their intake was measured. Almost every participant reported eating about 30-40% fewer calories than they actually did.  <\/p>\n\n
Hence the belief that if I’m not losing weight, it must not be about calories; the cause must lie elsewhere. Unfortunately, a childish mentality prevents them from giving anything up. If you eat 20 different things a day because you can’t skip that snack, milk in your coffee, etc., it’s very hard to count calories; you’d have to walk around with a scale and a calculator, reading all labels. If you simplify what you eat, it’s much easier to control how much you’re actually eating.   <\/p>\n\n
Every diet is simply a strategy to restrict calories<\/h2>\n\n
People don’t want to count calories, so they can’t consciously restrict them. That’s why you can profit from them by giving them idiotic excuses and creating miracle diets. <\/p>\n\n
There are hundreds of millions of people online, so sooner or later, some individuals, jumping from diet to diet, will stumble upon an eating method that allows them to unconsciously restrict calories. Then such people go around proclaiming the good news, incidentally repeating every absurdity promoted by a given guru\/influencer, and behave as if they are in a cult. <\/p>\n\n
There are sensible eating methods that naturally reduce calories while providing a feeling of fullness.<\/h3>\n\n
1. Mediterranean Diet<\/h3>\n\n
We eat vegetables, fruits, fish, whole grains, olive oil.<\/p>\n\n