The CMB Blog

Vegetables And Calorie Counting

Caloric Intake: Understanding the Long-Term Science for Sustainable Results


At the CMB Gym, we pride ourselves on offering comprehensive and scientifically grounded advice. When it comes to calorie consumption and nutritional choices, we stress the importance of a long-term view rather than a short-term fix. Let’s delve into how considering weekly patterns of caloric intake—along with macros and inflammation—can significantly influence your long-term health goals.

The Science of Caloric Deficit and Body Fat Loss

To lose body fat, creating a caloric deficit is essential. But this is often misunderstood as a daily goal. Recent research indicates that looking at caloric intake on a weekly basis is more indicative of your progress. The body’s metabolism doesn’t strictly adhere to a 24-hour cycle; it’s far more complex, involving hormonal fluctuations, circadian rhythms, and even gut microbiota.

The Weekend Dilemma: Short-Term Choices, Long-Term Consequences

Many individuals stick to a healthy regimen from Monday to Friday but abandon it during weekends. This inconsistency not only stunts fat loss but may also trigger inflammation. Overindulging in high-sugar, high-fat meals can cause spikes in insulin levels and inflammatory markers like C-reactive protein (CRP), which are detrimental in the long term.

Nutritional Macros and Their Role in Caloric Intake

Macronutrients—proteins, carbohydrates, and fats—shouldn’t be ignored when considering calorie count. Different macros have different thermic effects, meaning they require varying amounts of energy to metabolise. For instance, protein has a higher thermic effect compared to carbohydrates and fats. This is crucial when designing a nutrition plan that aids in a caloric deficit yet provides sufficient nutrients for bodily functions and muscle repair.

Re-feeds and Cheat Meals: Controlled Indulgences

Once you achieve initial progress, incorporating re-feeds or cheat meals can be beneficial but should be approached scientifically. These are not free passes to abandon your regimen! Instead, they should be calculated to fit into your weekly caloric intake. Done properly, they can help mitigate metabolic slowdown and psychological fatigue without triggering systemic inflammation.

The Interplay of Diet and Inflammation

Poor dietary choices not only affect your waistline but can lead to low-grade systemic inflammation. Chronic inflammation is linked to numerous health conditions like cardiovascular disease, diabetes, and even cancer. A balanced, consistent approach to nutrition reduces inflammatory markers and improves overall well-being.

This Is a Lifestyle, Not a Short-Term Fix

But don’t feel overwhelmed, we’re here for you! At the CMB Gym, we help you understand your body from a scientific perspective, offering individualised advice on caloric intake, macronutrients, and inflammation management. Our focus is not just on the here and now but on fostering habits that will serve you in the long term. This is how we build dramatic and long lasting results.


Understanding the bigger picture of caloric intake, along with the nuances of macronutrients and inflammation, is critical for lasting health and fitness. At CMB Gym, we provide the expert guidance and scientific grounding you need to navigate this complex journey.


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