Calories in Calories out Bogus!

This Calories in Calories out formula can be misleading. There are a couple of circumstances that deflate the hype.
1. Water, water has no calories but if you drink three glasses you gain one pound. One pound of weight with no calories involved.
2. It takes calories to digest food. If you eat 100 calories of fat it takes 3 calories to assimilate it. Some proteins and fibers can use up to 15% or more of the calories in the breakdown. So a 500 calorie meal can result in a lesser caloric intake.
3. Sugar spikes (glycemic index) frim lots of calories eaten at one setting makes extra sugar in the bloodstream. The extra is stored away as fat. So 2000 calories through the day is better than a 2000 calorie meal.