Are All Calories Equal?

Why is it t that reducing certain food intake from your overall diet may sometimes lead to you ending up hungrier and heavier?

We’ve been taught that weight loss is simple math, all calories are the same. But what do these calories consist of? Calories are units of energy from food, primarily from three sources: carbohydrates, proteins, and fats. If you consume more energy than you use, your body stores the excess as body fat.

While all calories are technically equal in terms of pure energy content (1 calorie = 1 unit of energy)they are not equal in how your body processes, metabolizes, and utilizes them. The nutritional value, and impact on satiety also differs. One hundred (100) calories of vegetables affects your body differently than 100 calories of juice or pop. The body processes macronutrients (proteins, fats, carbs) differently, with protein requiring more energy to digest, while high-fiber, whole foods offer better satiety and nutritional value.

“Our bodies are biological organism driven by hormones.” This means that these hormones which are released by the endocrine system travel through the bloodstream to tissues and organs, acting as instructions for nearly every biological process, including growth, metabolism, and mood regulation.

When you eat 100 calories of meat, your body builds muscle from the essential amino acids needed for muscle growth and repair. Red meat, chicken, pork,  fish, are all  nutrient-dense foods that  reduce hunger.  The protein is satiating, the feeling of fullness after eating that stops you from eating more.

Whether 100 calories of healthy fat is a lot, depends entirely on your daily goals and what type of fat you are eating. Foods containing healthy fat such as avocado, fatty fish, nuts, seeds, olives, yogourt, chia seeds, and virgin olive oil are very nutrient dense foods which are also very satiating.

Eating fiber foods such as vegetables, fruit, beans and lentils promote satiety, helping you feel fuller for longer. High-fiber foods, such as vegetables, fruits, and legumes, are nutrient dense, and are associated with lower levels of hunger assisting with weight management.  Eating 25-40 grams, 50-80 calories of fiber per day is recommended for optimal health.

When eating 100 calories of cake, sweets, pop, juice and alcohol your body triggers a sharp insulin spike, which signals the body to store energy as fat and in turn can lead to rapid hunger crashes. Your brain just ends up craving more, without really feeling satiated.

The physics are the same. The biology is different. The intake of meat, plant food, legumes and fat takes time to break down, whereas the calories in the cake are often highly refined and absorbed almost instantly into the bloodstream.

Meat is rich in vitamins (B12, Iron) and high-quality protein, whereas cake and candy is primarily empty calories with little to no micronutrient benefit.

If you want to lose weight, and maintain a consistent weight, stop counting calories.

Start looking at the signal that the calories send to your cells. Look at what you eat. Choose real, whole foods. Prioritize protein, plants and healthy fats.

Like always, Smell, Taste, Enjoy. Be Mindful of the Food You Eat

Research Links

https://pubmed.ncbi.nlm.nih.gov/28657838/
https://www.ncbi.nlm.nih.gov/books/NBK499909/
https://www.ncbi.nlm.nih.gov/books/NBK218769/
https://pubmed.ncbi.nlm.nih.gov/15113737/