The Energy Balance Model vs. The Carbohydrate Insulin Model
For Weight Loss and Health
(Written November 2023)
Over the past few years we have seen a battle over weight loss strategy between the energy balance model and the carbohydrate insulin model. It often seems that there are two distinct tribes representing these models with no overlap. But it doesn't have to be a battle. In fact, it should not be a battle. It should be a union. Both models are correct, and they are more powerful when combined together.
For many years I was a strong proponent of the energy balance model. I didn't even know that the carbohydrate insulin model existed until a few years ago. The energy balance model helped me as an athlete, and it helped me to lose 30 pounds in 30 weeks when I got fat. Some of what I believed to be true back then has been proven false, but the basis of the energy balance model remains completely true. However, there is a better way. That way is to combine the energy balance model with the carbohydrate insulin model.
It is necessary to define each model before going further:
Energy Balance Model: This model says that you will lose weight if the calories coming in to your body are less than the calories going out of your body. Calories coming in to your body is simply food. That's simple, and it's fairly easy to know that caloric value. Calories going out of your body includes calories burned while resting, calories burned while active, calories stored, calories excreted, and calories consumed by bacteria in your body. This is not so simple because it changes at times. But, in general, if you keep everything in your life the same for a given period of time then the calories going out of your body during that period of time will remain approximately constant for the purposes of weight loss. One additional item to consider is health. People typically want to lose weight either for physique purposes or health purposes. When I lost 30 pounds in 30 weeks my focus was on physique. In retrospect, however, I wish I would have focused more on health in addition to physique. It's easy to do both at the same time. I just didn't know any better.
Energy Balance Model: This model says that you will lose weight if the calories coming in to your body are less than the calories going out of your body. Calories coming in to your body is simply food. That's simple, and it's fairly easy to know that caloric value. Calories going out of your body includes calories burned while resting, calories burned while active, calories stored, calories excreted, and calories consumed by bacteria in your body. This is not so simple because it changes at times. But, in general, if you keep everything in your life the same for a given period of time then the calories going out of your body during that period of time will remain approximately constant for the purposes of weight loss. One additional item to consider is health. People typically want to lose weight either for physique purposes or health purposes. When I lost 30 pounds in 30 weeks my focus was on physique. In retrospect, however, I wish I would have focused more on health in addition to physique. It's easy to do both at the same time. I just didn't know any better.
Carbohydrate Insulin Model: This model says that weight gain/loss and fat gain/loss is dictated primarily by the hormone insulin, and carbohydrate consumption is the primary trigger of insulin. Therefore, if you reduce carbohydrates you will reduce insulin, and you will lose weight and fat.