This law has been over simplified, energy in = energy out. 1st law
states that in a closed system in a thermal equilibrium form of
energy may change but the total energy is conserved.
Put 5 liters of petrol in a car and the car will run for 50 kms this
proves energy in = energy out. Put 5 liters of diesel in the same car
and the car will go nowhere, energy is conserved. In this case the
1st law is fulfilled (energy conservation). In this case energy in is
not = to energy out but energy is conserved. Thus energy in =
energy out + energy stored is an apt equation.
1st and 2nd law together say that in a closed system in thermal
equilibrium energy will be conserved, human body though is not a
closed system and definitely not in a thermal equilibrium, thus
energy will be used & energy will be lost in making available
energy.
We make assumptions about energy and weight which does not
hold true. The energy ( calories) that goes into a human body
translates directly into weight at 4 cals /gm for carbohydrates and
proteins and 9 cals / gm for fat. This is applicable for both weight
in aswell as weight out.
It simply does not happen in this way. We will take a look at a few
examples to see whether the assumptions hold true or not. say
you consume 1000 kcals of carbs i.e 250 gms (4 kcals / gm) & say
you burn 1008 kcals from fat i.e 112 kcals (9 kcals/ gm). So despite
of burning more calories than you consumed still you end up
gaining weight ( 250-112= 138).
Now lets look at another example: you burn 1008kcals from fat
and then you consume 1000kcals of carbs. This will now be stored
as glycogen and glycogen does carry twice the amount of water
along with it so 250 gms of glycogen with 500 gms of water so in
this scenario ( 750 112= 640gms) so you have gained 640 gms of
weight.
So in the above examples you need to consume 1000 kcals
(111gm) from fat to show some weight loss (112-111=1 gm)
Even if you consumed 1000 kcals containing 990kcals (110 gms)
from fat and 10 kcals (2.5 gms) from carbs u end up gaining half a
gram of weight ( 112.5-112= 0.5 gms).
So if you want to consume 111gms of food, calorie wise you would
end up eating 444 calories of carbs/protein as oppose to 999 kcals
of fat.
So to correct the oversimplification of the law of thermodynamics
of energy balance, energy stored is of significant importance
rather than just energy in = energy out.
Its obvious that in humans body weight is about fat stored versus
fat utilized. So energy in and energy out would be understandable
if it had a perfect correlation with fat storage and fat utilization.
Thus obesity is all about what facilitates fat storage and what
prevents fat utilization.
Fat storage
There are two forms of fat triglycerides and free fatty acids (FFA).
Human (stored) fat is made up of triglycerides, when we talk
about huan fat we refer to triglycerides, whereas FFA are utilized
as fuel.
Trig are made up of 3 FFA which bound together on a glycerol
backbone.
FFA move in and out of the cell. Trigs are too big to move across
the cell membrane.
FFA keeps cycling in and out of the cell, during this process it gets
utilized as fuel as and when required and if not it gets stored back
in the fat cell.
Once the FFA gets bound to glycerol to form trigs it gets restricted
within the cell and cannot leave the cell till the time trigs get
broken back into FFA and glycerol.
Glycerol plays a critical role in the process of fat storage. Since
glycerol provides the back bone to form trigs it determines the
rate at which trigs are formed.
glucose is required to form glycerol so more glucose more
glycerol formation thus more chances of fat accumulation.
When we consume more and more carbs in out food we are
creating a efficient and favourable condition for fat storage.
When carbs are broken down it gets converted to simple glucose
which thus increases blood glucose levels which makes glucose
readily available to the body.
We came to know in 1920 itself that fat is not just an inert
receptor but it is a metabolically active tissue.
In 1930 rudolph schoenheimer and david rittenberg showed in
one of their studies that FFA keeps cycling In and out of the fat cell
. and there is a continuous formation of trigs from FFA and
glycerol and breakdown of trigs to FFA and glycerol.
In 1948 in the article the physiology of adipose tissue Ernst
Werthheimer and benson Shapiro said that mobilization and
deposition of fat happens continuously regardless of the
nutritional status of the animal they went on to say that the
classical theory of the deposition of fat in the fat cell is due to the
excess calorie consumption has thus been proved wrong.
But what is shocking is that the theory which was proven wrong in
1948 is still being held 65 years later.
The focus of energy in = energy out has to shift towards the
endocrine system esp to hormone insulin which is stimulated
primarily by carbs.
Primary role of insulin is to return the blood glucose to normal. In
this process the glucose is shuttled to the liver and the muscles
and insulin assists to convert it to glycogen and once the liver and
muscles are topped up with glycogen then the excess is shuttled
to the adipose tissue to be stored as fat. Thus insulin is said to be
the primary fat storage hormone.
Rosalyn yalow and Solomon berson showed that type I does not
release insulin at all (insulin deficient). In type II though
substantial insulin is released by the pancreas but the cells of the
body which are insulin dependant (to take in glucose) fail to
recognize it thus failing to regulate the blood glucose levels. Hence
type II is considered to be insulin resistant.
Type I requires insulin admin since no insulin is produced by the
pancreas, where as in type II it can be managed by medication by
making the cells receptive and responsive to insulin and help
overcome insulin resistance.
Both types of diet can be very well managed with the carb free
diet. In the absence of carbs type II cannot manifest itself.
Obesity will be less common if we follow a low carb diet which
was shared by William banting in 1869.
In type I people start to lose weight, energy intake increases and
the energy output decreases significantly. This raises the curiosity
of the violation of the law of theromodynamics. How can energy
intake be higher with reduced energy out put and still lose weight.
Sugar is lost in urine in type I ( diabetes = sweet urine in greek)
in one of the obesity conferences in wales in 2010 DR Jeffery
stephens a diabetologist stated that glycosuria (loss of glucose
through urine) estimated to about 500 kcals/day.
What we can see here is that body refuses to store fat in the
absence of insulin.
Still type I are adviced to consume carbs and take insulin which
resumes the ability to store fat. Hence people struggle to avoid
obesity for the rest of their lives.
Just as type I cannot store fat, type II are masters at it.
People who are pre diabetic are insulin resistant and just keep
eating carb and keep storing fat, they become fat storing
machines and eventually they suffer with full blown diabetes.
Type I onset is sudden and dramatic. Whereas type II emerges
over time and can remain undiagnosed for months sometimes
even years.
The advice to the type II diabetics is to avoid carbs coz it is the
macronutrient they cannot tolerate.
the current contrary advice to people (diabetics or not to)
consume starchy food in small portions and at regular intervals.
Edgar gordan had written in the journal of American medical
association the storage of fat and therefore obesity cannot
happen in the absence of glucose metabolism. Glucose cannot be
utilized by most cells without the influence of insulin. Thus it can
be said that obesity is virtually impossible in the absence of
adequate insulin concentrations.
Consuming carbs in abundance converts most of the glucose
metabolized into process called as lipogenesis ( fat formation). On
the other hand low carb intake results in less fat storage and
optimum lipolysis ( fat utilization).
There are a lot of medical journals and research articles which
show the relation between insulin and weight gain. Almost all of
them conclude that insulin leads to weight gain. Thus we can infer
that carbohydrates lead to weight gain.
Fat utilization
Just as fat storage requires insulin, fat utilization happens coz of
the absence of insulin in circulation.
Fat utilization can only occur when carbs are not available.
When non diabetic consumes carbohydrates his pancreas which
are functioning normally release insulin, insulin facilitates glucose
uptake by the cells, converts glucose to glycogen and converts all
excess glucose to fat.
Pancreas also secrete another hormone called glucagon. Its
function is to convert glycogen to glucose.
Insulin and glucagon work in equal and opposite direction to
regulate blood glucose levels.
When blood glucose levels rise insulin is released which triggers
glycogen storage. Conversely when blood glucose levels are low
glucogon is released which converts stored glycogen into glucose
and is released in the blood stream to regulate blood glucose
levels.
Glucagon also stimulate insulin so that the glucose that is released
in the blood is taken up by the cells which are insulin dependant
for glucose absorption.
Insulin and glucagon are part of a feedback system which
constantly work to keep blood glucose levels stable.
Glucagon also stimulates the breakdown of trigs by stimulating
hormone sensitive lipase when no more glycogen is available for
energy.
Brain is another facilitator of fat breakdown. It can trigger fat
breakdown coz in the absence of glucose it can utilize ketones
formed from the breakdown of fat and also glucose formed from
the glycerol molecules through a process called as
gluconeogenesis.
Presence of glucagon and absence of insulin causes fat
breakdown.
Is calorie a calorie ?
1st law of thermodynamics cannot be applied in isolation as it can
be only applied to a closed system in isolation and thermal
equilibrium. Human body is not a closed system and definitely not
in a thermal equilibrium though it tries to achieve it. The human
body carries out a lot of metabolic reactions and hence 2nd law of
thermodynamics must also be considered along with the 1st law.
2nd law suggests that energy will be lost and energy will be used
up to convert to other forms of energy.
E.g: in case of heating the water in a vessel on gas . gas energy is
used to heat the water. Gas energy is used to heat the water by
converting gas energy to heat energy. Some energy is lost in the
process where the vessel gets heated and some is lost out of the
vessel since the vessel is not closed.
In humans energy will be lost and thus the 2nd law must be applied
which is a law of entropy.
This 2nd law has been ignored by the proponents of calorie is a
calorie.
2nd law is the holy grail from the perspective of weightloss coz
people would want as much energy to be lost from the body and
as much energy used up in making energy available to the body.
The weight loss pill orlistat works on the principle that the fat is
not digested by the body and thus directly eliminated in your
bowels. In this way energy is lost from the body.
With respect to the second law (entropy) energy used up in
making usable energy is the thermic effect of food
(thermogenesis).
Thermogenesis is 6-8% in carbohydrates,2-3% fat and 25-30% in
protein.
Thermogenesis is a process where percent of nutrient is used up
in digesting and converting it into fuel to be used by the body.
This suggests that carbohydrates are easy to convert into usable
form of energy. Carbohydrates start to digest in the mouth with
the help of salivary enzymes.
Protein breakdown is a much more complex process and thus
difficult for the body to convert into usable energy.
If we apply thermogenesis to a 2000 kcal diet with the
composition being 55% carbohydrate, 30% fat and 15 % proteinit
will yield 1825 kcals available for energy. And if it was for 10%
carbohydrates, 30% fat and 60% protein it will make 1641 kcals
energy available for the body to use. This alone should end the
debate of cal is not a calorie.
As we have just seen that calories from carbohydrates and calories
from protein are different so if a calorie is a calorie the 2 nd law
(entropy) would have been violated. Coz if all calories were the
same then there would not be any difference in making energy
available and the law of entropy would be violated.