"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

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

Archive