Calories in Calories out

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Calories in Calories out

“We’re not dividing the bill. We’re dividing the calories. Two people had cheesecake…”

 

I started my fitness career 13 years ago , one component of this was Nutrition and Weight Loss, where the key to losing weight was calories in , calories out. Also known as energy balance.

FACT: If you create a negative energy balance: you expend more than you consume you will lose weight.

The Sugar Film it explained how all calories are not created equal:

It’s true that all calories have the same amount of energy. One dietary calorie contains 4,184 Joules of energy. In that respect, a calorie is a calorie. A calorie is a calorie is a calorie,” they say — that it doesn’t matter whether you eat 100 calories of candy or broccoli, they will have the same effect on your weight.

 

However different types of foods are absorbed differently in our body.

Let’s explore some reasons why:

  • Fructose Vs Glucose
  • The Thermic effect of food
  • Protein Kills Appetite and Makes You Eat Fewer Calories
  • The Satiety index

Fructose Vs Glucose

The two main simple sugars in your diet are glucose and fructose and gram  for gram, they both have  the same number of calories.

But the way they are metabolized in the body is completely different.

Glucose can be metabolized by all of your body’s tissues, but fructose can only be metabolized by the liver in any significant amount.

Here are a few examples of why glucose calories are not the same as fructose calories:

Ghrelin is the hunger hormone which increases when you’re hungry and after you have eaten decreases whereas fructose leads to higher ghrelin levels which increases hunger: Glucose doesn’t.

Glucose stimulates the satiety centres in our brain leading to a reduced feeling of fullness. Fructose doesn’t.

Fructose can cause insulin resistance, abdominal fat gain, increased triglycerides, blood sugar and small, dense LDL compared to the exact same number of calories from glucose.

Added sugar found in a lot of processed foods and lollies contain fructose and this in excessive amounts will have a negative effect.

Some say don’t eat too much fruit as this contains fructose , however fruit also has fiber, and  water and takes longer to digest which negates the negative effects of the fructose.

Thermic effect of food

As a general rule of thumb, it is often said that the TEF of the food we eat is about 10%.

That is to say, it requires 10% of the energy contained within the food itself, in the form of calories, for our body to store and process it.

Protein, fats and carbs require differing amounts of energy for our bodies to process.

Here is the thermic effect of the different macro nutrients :

  • Fat: 2–3%
  • Carbs: 6–8%
  • Protein: 25–30%

If you go with a thermic effect of 25% for protein and 2% for fat, this would mean that 100 calories of protein would end up as 75 calories, while 100 calories of fat would end up as 98 calories.

Protein Kills Appetite and Makes You Eat Fewer Calories

Studies show eating  high-protein foods will boost metabolism by 80–100 calories per day  simply, high-protein diets have a metabolic advantage. This is one of the many reasons that it is often a good idea to follow a higher protein diet – is recommended as calorie for calorie, you can consume a greater amount of protein than either fats or carbs, due to the higher TEF, without putting on weight. The protein story doesn’t end with increased metabolism It also leads to significantly reduced appetite, making you eat fewer calories automatically.  Big tick for protein!.

If you increase your protein intake, you start losing weight without counting calories or controlling portions. Protein puts fat loss on autopilot. It’s very clear that when it comes to metabolism and appetite regulation, a protein calorie is not the same as a calorie from carbs or fat.

The Satiety Index

As mentioned earlier Glucose stimulates the satiety centers in our brain leading to a reduced feeling of fullness. Which means certain foods will give us a greater feeling of fullness.

The foods you eat can have a huge impact on the biological processes that control when, what and how much you eat. Different foods and macro nutrients have a major effect on the hormones and brain centers that control hunger and eating behavior.

Different calorie sources can have vastly different effects on hunger, hormones, energy expenditure and the brain regions that control food intake.

Even though calories are important, counting them or even being consciously aware of them is not at all necessary to lose weight.

My tips

  1. Follow the 80/20 rule: choose whole foods over processed
  2. Exercise ,find something you love
  3. Understand food labels
  4. Relax, enjoy your food and life and stop obsessing

 

Inspired  by Kris Gunnars, BScon May 2018

 

 

 

 

 

 

 

 

 

 

 

 

 

The Satiety Index

As mentioned earlier Glucose stimulates the satiety centres in our brain leading to a reduced feeling of fullness. Which means certain foods will give us a greater feeling of fullnesss.

The foods you eat can have a huge impact on the biological processes that control when, what and how much you eat.

Different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior.

Different calorie sources can have vastly different effects on hunger, hormones, energy expenditure and the brain regions that control food intake.

 

 

.

Even though calories are important, counting them or even being consciously aware of them is not at all necessary to lose weight.

My tips

  1. Follow the 80/20 rule
  2. Exercise
  3. Understand food labels
  4. Relax,  enjoy your food and stop obsessing

 

Written by Kris Gunnars,  BScon May 8, 2018

 

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