If you’re trying to lose fat or maintain a health

Why You Should Aim for a High Energy Flux Diet for Fat Loss and Health

y weight, you might think that the best strategy is to eat as little as possible and move as much as possible. After all, the simple equation of calories in versus calories out seems to make sense, right?

Well, not exactly. While creating a calorie deficit is necessary for fat loss, it’s not the only factor that matters. How you create that calorie deficit can have a huge impact on your metabolism, body composition, appetite, and health. And that’s where the concept of energy flux comes in.

What is energy flux?

Energy flux is the term used to describe the balance between the energy (calories) you take in and the energy you expend. You can have a high energy flux (meaning you burn a lot of calories and eat a lot of calories) or you can have a low energy flux (meaning you don’t burn a lot of calories or eat a lot of calories). You can maintain weight either way, as long as your energy intake matches your energy expenditure.

However, the quality of your weight maintenance can vary depending on your energy flux. A high energy flux diet can lead to a leaner, healthier, and more functional physique, while a low energy flux diet can lead to a fatter, unhealthier, and more sluggish physique.

Why is a high energy flux diet better?

A high energy flux diet has several advantages over a low energy flux diet, such as:

  • It preserves your muscle mass and metabolic rate. When you eat more calories, you provide your body with more nutrients and energy to support your muscle growth and maintenance. This can prevent or minimize the loss of muscle mass that often occurs during weight loss or weight maintenance. Muscle mass is important for your metabolism, as it burns more calories than fat at rest. A high energy flux diet can also prevent or reduce the adaptive thermogenesis that often occurs during weight loss or weight maintenance. Adaptive thermogenesis is the decrease in your metabolic rate that happens when your body tries to conserve energy and prevent further weight loss. A high energy flux diet can keep your metabolism high and your fat loss steady.
  • It regulates your appetite and hormones. When you eat more calories, you provide your body with more satiety and satisfaction. This can prevent or reduce the hunger and cravings that often occur during weight loss or weight maintenance. Hunger and cravings can make it harder to stick to your diet and can lead to overeating and weight regain. A high energy flux diet can also balance your hormones, such as leptin and ghrelin, that control your appetite and energy expenditure. Leptin is the hormone that signals your brain that you are full and don’t need to eat more. Ghrelin is the hormone that signals your brain that you are hungry and need to eat more. When you eat more calories, you increase your leptin levels and decrease your ghrelin levels, which can suppress your appetite and increase your energy expenditure. When you eat fewer calories, you decrease your leptin levels and increase your ghrelin levels, which can stimulate your appetite and decrease your energy expenditure.
  • It improves your health and well-being. When you eat more calories, you provide your body with more micronutrients, such as vitamins, minerals, and antioxidants, that are essential for your health and well-being. These micronutrients can protect your cells from damage, support your immune system, and prevent or treat various diseases and conditions. A high energy flux diet can also improve your mood, cognition, and performance, as it provides your brain with more glucose, oxygen, and neurotransmitters, that are vital for your mental functions. A high energy flux diet can also enhance your quality of life, as it allows you to enjoy more food variety, flexibility, and pleasure, without compromising your weight goals.

How to achieve a high energy flux diet?

Achieving a high energy flux diet is not as hard as it sounds. It simply involves increasing your calorie intake and your calorie expenditure, while keeping them in balance. Here are some tips to help you achieve a high energy flux diet:

  • Increase your physical activity. Physical activity is the main way to increase your calorie expenditure and your energy flux. You can do any type of physical activity that you enjoy and that suits your fitness level and goals, such as walking, running, cycling, swimming, lifting weights, playing sports, or doing yoga. The more intense, frequent, and varied your physical activity, the more calories you burn and the higher your energy flux. Aim for at least 150 minutes of moderate to vigorous physical activity per week, or more if you can.
  • Increase your protein intake. Protein is the most important macronutrient for your muscle mass and metabolism. Protein can also help you control your appetite and hormones, as it is the most satiating and thermogenic macronutrient. Thermogenesis is the process of generating heat in your body, which burns more calories. Protein can increase your thermogenesis by 20 to 30 percent, compared to carbs and fats, which increase it by 5 to 10 percent1. Aim for at least 1.6 grams of protein per kilogram of body weight per day, or more if you are very active or have a high muscle mass.
  • Increase your fiber intake. Fiber is the indigestible part of plant foods, such as fruits, vegetables, grains, legumes, nuts, and seeds. Fiber can also help you control your appetite and hormones, as it adds bulk and volume to your food, which makes you feel full and satisfied. Fiber can also increase your thermogenesis by 5 to 10 percent, as it requires more energy to digest and absorb2. Aim for at least 25 grams of fiber per day, or more if you can.
  • Increase your water intake. Water is essential for your body’s functions, but it can also help you increase your energy flux. Water can increase your thermogenesis by 24 to 30 percent for up to an hour after drinking 0.5 liters (17 ounces) of water3. Water can also help you control your appetite and hormones, as it fills up your stomach and suppresses your ghrelin levels. Aim for at least 2 liters (68 ounces) of water per day, or more if you are active, sweat a lot, or live in a hot climate.

I hope this blog post helps you understand the benefits of a high energy flux diet versus a low energy flux diet. A high energy flux diet can help you lose fat and maintain a healthy weight, while preserving your muscle mass and metabolism, regulating your appetite and hormones, and improving your health and well-being. Try to increase your calorie intake and your calorie expenditure, while keeping them in balance, and see the difference it can make. Happy eating and moving! 😊

1: Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. doi:10.1186/1743-7075-1-5 2: Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001;59(5):129-139. doi:10.1111/j.1753-4887.2001.tb07001.x 3: Boschmann M, Steiniger J, Hille U, et al. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003;88(12):6015-6019. doi:10.1210/jc.2003-030780

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