by Kerry Fleckenstein
I think we all have been led to believe
that calories in are equal to calories out. Studies now are showing
however that this is not true. There are qualities to calories that
make them differ. When working with my clients we talk about the
difference in 100 Calorie packs vs. 100 calories in greens. These
calories are not equal in nature. One feeds you, the other does not.
Fiber: greens for example, have a lot of fiber in them. The same with legumes, seeds, other veggies and fruits. When eating these we have to chew them for a while in order for them to be digestible. This allows your brain to catch up with your stomach so it knows you are eating and filling up. Not all fiber is digested by you body therefore eliminated. Saving calories.
Protein: your body will spend the most calories digesting protein. It takes a while for the breakdown to happen and for the food them to move out of the stomach. Therefore you will feel full longer. Protein is used to build muscle mass and helps to maintain your blood sugar levels, directly opposite of what a simple carb or sugar would do for you. (100 calorie pack)
Fats: you don’t want to consume fats from things like French fries or fried foods and chips, but a good dose of healthy fats you need in your diet. This would come from nuts, avocado, olive oil etc. Stay away from trans-fats.
You also want to stay away from liquids. I know “diet” soda does not have any calories but your body still recognizes it as a sugar. Leading it to ask for more and that will give you cravings. A 100 calories of liquid may mathematically the same as 100 calories of food. An apple for example. But the liquid will not give you any of the above. The fiber in an apple will allow you to digest slower etc.
So the key is make your calories count. Make them a source of good nutrition while you are watching them. That being said you still cannot eat a phenomenal amount without the benefit of exercise.
According the Journal of the American Medical Association researchers have concluded that those who are on a low-carb diet (carbs from veggies and good sources and not bagels and cakes) burn the most calories. This would perfectly fit the above. Low-carb diets include protein, fiber, and a small amount of good healthy fats.
Fiber: greens for example, have a lot of fiber in them. The same with legumes, seeds, other veggies and fruits. When eating these we have to chew them for a while in order for them to be digestible. This allows your brain to catch up with your stomach so it knows you are eating and filling up. Not all fiber is digested by you body therefore eliminated. Saving calories.
Protein: your body will spend the most calories digesting protein. It takes a while for the breakdown to happen and for the food them to move out of the stomach. Therefore you will feel full longer. Protein is used to build muscle mass and helps to maintain your blood sugar levels, directly opposite of what a simple carb or sugar would do for you. (100 calorie pack)
Fats: you don’t want to consume fats from things like French fries or fried foods and chips, but a good dose of healthy fats you need in your diet. This would come from nuts, avocado, olive oil etc. Stay away from trans-fats.
You also want to stay away from liquids. I know “diet” soda does not have any calories but your body still recognizes it as a sugar. Leading it to ask for more and that will give you cravings. A 100 calories of liquid may mathematically the same as 100 calories of food. An apple for example. But the liquid will not give you any of the above. The fiber in an apple will allow you to digest slower etc.
So the key is make your calories count. Make them a source of good nutrition while you are watching them. That being said you still cannot eat a phenomenal amount without the benefit of exercise.
According the Journal of the American Medical Association researchers have concluded that those who are on a low-carb diet (carbs from veggies and good sources and not bagels and cakes) burn the most calories. This would perfectly fit the above. Low-carb diets include protein, fiber, and a small amount of good healthy fats.
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