"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

All calories are not created equal

Lisa Cutforth - Monday, June 17, 2013

Many of my clients have heard me arc up at "low calorie diets".  Here's why.

All calories are not created equal and a calorie does not give reference to the nutritional value of a food other than how much energy it "yields" in a laboratory, nor does it tell us how the body will use it. 

Just because two meals have the same amount of calories does not mean:

- They will fill you up equally

- They will satisfy you in the same way

- They will meet the same needs (nutrition, satiety or other)

- They are equally healthy

- They will be as effective at helping you lose or control your weight

- Or that they will be broken down, used or stored in the same way by the body.

The body deals with different foods differently, and an emphasis on nutrient dense (or high nutrient) (and probably "whole food") is more important than an emphasis on "low calorie", for health AND FOR WEIGHT LOSS.

A study done on two groups of people found that the people who ate more junk food, had lower nutrient levels in their blood despite eating more actual food and more calories than the other group.  So they had bigger appetites, ate more food and were less nourished than the group who ate healthier food (and were satisfied eating less).

Another study by Harvard confirmed that weight loss is not just about the amount of calories we consume but also about the type of food the calories come from:

"In a 2012 Harvard study published in the Journal of the American Medical Association, 21 over- weight and obese young adults tried three different test diets—a low-fat diet, a very low-carb/high-protein diet, and a low-glycemic index diet—for four weeks at a time.

Each diet consisted of the same number of calories but differed in their protein, fat, and carbohy- drate content. In the low-glycemic index diet, participants ate carbohydrates that are digested and broken down slowly and cause a gradual rise in blood sugar levels (e.g. low-processed foods such as fiber-rich whole grains, nuts, or beans).

The result? Researchers found that the low-glycemic index diet actually speeds up metabolism and helps burn calories, making you lose weight faster, suggesting that all calories are not equal.

According to to an author of the study, David Ludwig, M.D., a professor in nutrition at the Harvard School of Public Health, “from a metabolic perspective, all calories are not alike, [and] the quality of the calories going in affects the number of calories going out.”

In other words,"Low Calorie" on it's own is not where the "magic" is. "Low calorie diet" can be ambiguous and misleading.  Calorie restriction is an effective weight control method (and in fact can also increase longevity), when done in the context of good nutrition principles. Calorie restriction should not be done ignorantly or at the expense of good nutrition, or it can actually compromise health and sabotage weight loss.

Source: Healthy Solutions to Lose Weight and Keep It Off, http://www.health.harvard.edu/

 

Comments
Post has no comments.
Post a Comment




Captcha Image

Trackback Link
http://ivegotlife.com.au/BlogRetrieve.aspx?BlogID=2786&PostID=341006&A=Trackback
Trackbacks
Post has no trackbacks.

Recent Posts


Tags

Add new tag 7 Tips to Lower Your Cholesterol and Protect Your Heart Nina Simone sensitivity to milk gluten intolerance organic vegetables health pioneers new year's resolutions cheap fruit and vegetables, what's in season in autumn in australia healthy fast food, healthy take away libido support your body leaky gut, gut health, symptoms of leaky gut love food natural toothpaste ways to improve prostate health focus fun healthy wine, healthy beer, healthy alcohol options are frozen veggies any good performance breast cancer awareness Cancer salad low calorie meal plan fresh allergies great second hand books increasing energy relationship with food soft drink and behaviour problems homocysteine childrens lunch boxes Egg allergy corporate wellness cooking with allergies brain health Dr Randy Pausch on Oprah obesity sexy salads ask my doctor energy lunch real food best exercise success and you fussy eaters how to love exercise nutritionist healthy shopping motivation Happiness simple 7 day detox plan cooking class in brisbane sustainable living, rural development, organic gardening, rampumps, biogas foods in season, seasonal recipes delicious love, loneliness high cholesterol taking a break health for busy people happiness course reasons to eat foods in season low calorie diet comfort eating celebrate life assertiveness health one step at a time diet diary of a nutritionist recipes for allergies avoiding a choice how to avoid doing the right thing and getting the wrong results healthy cooking party stress, keys to managing stress, benefits of stress memory what is a good breakfast trans fats fun breast cancer awareness video hot guys nutritious soccer, role of team sports in longevity, role of exercise and community in longevity dance seasonal quick and tasty recipes are grains healthy christmas empty your mind have fun in the kitchen quick eating solutions how to say no pop-eye and spinach anxiety mobile phones and brain cancer, Dr Teo the tummy beast hunger and stress healthy shopping list muscle wasting Nutritional Therapist is chocolate bad for me should I eat organic veggies calorie controlled diet reducing coffee happiness workshop nutritious cooking Lactose intolerance 10 % principle Alan Pease fresh start skipping meals life fruit and vegetable shortage recipe music natural alternatives to drugs comfort pig I don't get hungry Lisa's Diary do i have to drink milk; where do i get calcium from; non dairy calcium sources healthy cooking parties nutritionist in brisbane how to get more of exercise how to check your breasts benefits of sleeping detox mood recipies time management and healthy living healthy cooking demonstration Laughter and stress life lessons gift addicted to chocolate breast cancer prevention ability to respond Sensational make stress work for you life choices dancing taking responsibility image getting fit comfort foods health with 10 % effort diet diary immune system breakfast keep focused food allergies have more energy four questions you must ask your doctor before taking medication feels good 7 steps to detox quick recipes nutrition muffins drugfree alternatives making time to relax herbal toothpaste maintain a healthy weight, underweight strength which is better for you butter or margarine weightloss what is movember relax dangers of multitasking while you eat what is healthy food is sugar bad I've Got Life heart foundation tick explained blood pressure weight loss skip meals sexy salad nutritionists diet diary sugar and add benefits of strength training, why you should strength train cholesterol lowering diet how to avoid injury during exercise wrong type of exercise, exercise and results soft drink and behavior problems to know and not do is not yet to know benefits to keeping a diet diary control go for 2 and 5 sugar and adhd prostate cancer food intolerances indigestion the power to choose heart disease fatigue quizz overindulge fruit immune boosting tips health improve your memory food sensitivities alzheimers weight how to be happy low cholesterol

Archive