Do we gain kilos of fat after two day binges over the holiday period?
The answer is probably not! You’re likely to have an effect on your stomach microbiota, but not on fat stores.
How is this possible? Let me explain…
Studies have shown that over the holiday period the average weight gain is only 500 grams. Not a lot of weight, but it could be a problem if you continued to eat in the same way all year round.
Having said that, a small amount of binging over the Christmas period my only result in a small weight gain if your binges are only on a couple of days a few days apart. Continued over eating results in weight gain.
There are a limited amount of stored calories our bodies can handle. If we consume more than we can handle, some will be burned off as heat through thermogenesis and some will end up in the toilet.
And then there’s water. Blood volume, and total body water in general, can vary quite a bit with exercise, medications, salt intake, and carb intake. I have talked about the Carb Cycle in not one but two previous blog posts but to recap… ingesting any carbs forces the body to use some for immediate energy and the rest is sent to storage. To store the carbs you ingest in your liver or muscles (an adult weighting 70 kg can store around 100 g of glycogen in the liver and 400 g in the muscles), your body must transform them into glycogen, then attach the glycogen molecules to water molecules: 3–4 grams of water per gram of glycogen. So if you eat enough carbs to top out your glycogen stores, you’ll be carrying an extra 1.5–2 kilograms in water weight. “Incidentally, that’s why “detox diets” appear to be so effective: they make you lose a lot of (water) weight in a short amount of time. So this could also account for small amounts of weight gain, water molecules attaching to the glycogen molecule after a meal high in carbohydrates.”
According to examine.com…
The holiday period “means eating a lot … and gaining a lot of weight; but little of that weight is fat. Most of it is water and soon-to-be-poop. Overeating for a day, even by one or two thousand extra calories, won’t cause much fat gain. (Not to mention that many overeaters won’t eat as much as usual the next day.)”
Obviously what you eat matters, but the biggest contributor to weight gain over the holiday period is alcohol consumption. When we consume alcohol the body identifies this as a toxin and acts to convert it to energy to help remove the toxin from the body. What this also does is it give preferential treatment to the alcohol as the energy source as it needs to get it out of the body as soon as possible. This preferential treatment puts the burning of fat, protein and carbohydrates as the fuel source on the back burner (so to speak) and aims to get rid of the toxic alcohol. Protein can support fat loss, notably by suppressing appetite and boosting thermogenesis. As for fat, it doesn’t have any benefits with regard to fat storage, but it still beats alcohol with regard to fat gain, not because your body will store alcohol as fat, but because your body readily burns alcohol for energy (to avoid toxicity), thus dampening the oxidation of fat and other fuel sources. Not only that, but alcohol can increase your appetite in the short term.
“Overfeeding on protein (e.g., turkey) will cause less fat storage than overfeeding on alcohol (e.g., wine) or fat (as is plentiful in delicious pumpkin pies, not in the low-fat abominations). If you’re prone to overeating on Thanksgiving, it may be wise to load up on a bunch of turkey first, to help with appetite suppression.”
Significant body fat is gained in weeks or months, not in hours or even in days. On the other hand, water weight can vary rapidly with salt and carbohydrate intake, exercise, and other factors. Eating a typical Christmas meal can easily increase your body fluids, tricking you into thinking you’ve gained lots of fat. Even over the holiday season, however, not everyone gains fat, and feeling like you’ve gained weight doesn’t always mean you have.