{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Mikkipedia","title":"Up Two Kilos After a Big Weekend? Why Most of It Isn't Fat","html":"","width":"100%","height":180,"duration":1256,"description":"Episode Summary\nIn this solo Monday episode, Mikki tackles a question she gets constantly from clients and on social media: why the scales can jump two kilos after a big weekend when that much fat gain seems impossible. She traces the familiar rule that a kilo of fat is worth about 7,700 calories (3,500 per pound) back to Wishnofsky's 1958 paper. She explains why it is a reasonable estimate of the energy stored in mostly-fat body weight, but a poor prediction of how much fat a given surplus will add.\nUsing overfeeding studies, including the Levine NEAT study and the Bouchard identical twin study, Mikki works through three problems with the rule: extra food isn't all stored, not all weight gain is fat, and energy balance shifts as your body changes. She then reruns the maths on a genuinely big weekend and shows why a Monday-morning jump is mostly glycogen, water, salt and food in transit. That understanding should change what you do next.\nKey Topics\nWhere the 7,700 calorie (3,500 kcal per pound) rule came from, and why it is defensible as an estimate of the energy in a kilo of mostly-fat body weight\nThe difference between a kilo of pure lipid, a kilo of adipose tissue and a kilo on the scales, which can represent anything from about 1,000 to more than 9,000 calories\nWhy digesting and storing food costs energy, and why a carbohydrate surplus is stored a little less efficiently than a fat surplus without meaning carbs cause more fat gain\nWhat extra protein changes during overfeeding: in a metabolic ward study fat gain was similar across protein intakes, but higher-protein diets added lean tissue and raised resting energy expenditure\nHow NEAT (non-exercise activity thermogenesis) explained much of the tenfold difference in fat storage between people eating the same surplus\nThe identical twin overfeeding study: about 11 kg predicted by the rule, 8.1 kg gained on average, with a range of 4.3 to 13.3 kg and responses that clustered within twin pairs. Mikki notes that...","thumbnail_url":"https://img.transistorcdn.com/5uUjJw6NUZC5FWMQgLCI47ibFa6tBB2C0z8A_feCZiY/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNjI2/NTEwMjAyMWQ2M2Iy/ZjliYjA4ZGFhMTBh/N2E2Ni5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}