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DON’T LIKE VEGETABLES? IT MAY BE YOUR GENESBy diyanio
- December 1, 2019
__0
* CERTAIN GENES MAY MEAN THAT VEGETABLESTASTE MORE
BITTER FOR SOME PEOPLE. * THE “TASTE GENE” CAN AFFECT HOW PEOPLE PERCEIVE DIFFERENTFLAVORS.
* TASTE BUD SENSITIVITY DECREASES AS WE AGE, SO EVEN YOUR MOST DISLIKED VEGETABLES COULD BECOME PALATABLE LATER IN LIFE. Why is it difficult for some people to eat vegetables? Researchers at the University of Kentucky believe a certain gene makes compounds in some vegetables taste particularly bitter to some people, so they avoid nutritious, heart-healthy vegetables like broccoli, Brussels sprouts, and cabbage. Such individuals may also have a similar sensitivity to dark chocolate, coffee, and beer, according to Jennifer L. Smith, a licensed registered nurse and postdoctoral fellow at the University of Kentucky School of Medicine and one of the authors of the preliminarystudy.
The study
,
which will be presented at the American Heart Association’s Scientific Sessions in Philadelphia November 16–18, is based on some previous work that found that this genotype was associated with the types of vegetables eaten by college students.Table of Contents
__
* The ‘taste gene’ * Don’t always follow your gut THE ‘TASTE GENE’ Humans are born with two copies of a taste gene called TAS2R38. Those who inherit two copies of the variant called AVI are not sensitive to the bitterness of these chemicals. But those who inherit one copy of AVI and one copy of PAV are especially sensitive and find these foods particularly bitter, Smith said. For this study, researchers investigated the possibility that this association existed in people with two or more cardiovascular disease risk factors . Over a 3-year period, they conducted a secondary analysis of data using a sample from a previous study that investigated gene interactions in people at risk for cardiovascular disease. They analyzed food frequency questionnaires from 175 people. The average age of the respondents was 52. More than 70 percent of them were female. They found that people with the PAV form of the gene were more than 2 1/2 times as likely to rank in the bottom half of vegetables consumed. This study could change how doctors approach people who are advised to change their diet in order to have a healthier cardiovascular system. “This association could influence their ability to alter their diets to meet a heart-healthy eating pattern,” Smith said. Still, Smith said more research needs to be done about the best way to encourage people to eat their vegetables. _“_We hope to explore avenues that people with this gene can take to make food more palatable to them,” she said._ “_Down the road we hope we can use genetic information to figure out which vegetables people may be better able to accept and to find out which spices appeal to supertasters (those with heightened sensitivity to taste) so we can make it easier for them to eat more vegetables.” DON’T ALWAYS FOLLOW YOUR GUT Tonia Reinhard, a senior lecturer at Wayne State University in Detroit and course director for clinical nutrition at the university’s school of medicine, said it’s intriguing that the University of Kentucky researchers identified genetic regions that relate to taste that can influence one’s food choices and potentially influence development of certain chronic diseases. “Since fruits and vegetables contain numerous phytonutrients and essential nutrients that can reduce inflammation and oxidative damage — two key damaging processes linked to cardiovascular disease, cancer, diabetes, and other chronic diseases — anything that affects dietary intake of these foods can possibly influence disease development,” said Reinhard, a fellow of the Academy of Nutrition and Dietetics and past president of the Michigan Academy of Nutritionand Dietetics.
She added that people should remember that human taste perception is a complex process that is affected by numerous variables. “It is useful for individuals to try to understand their own preferences and when unhealthful, use their cognitive function to override some of those,” she said. Annie Mahon, a registered dietitian, nutritionist, and visiting lecturer in the department of kinesiology at Indiana University-Purdue University Indianapolis, called the study of genes that influence taste preferences an active area of research. She echoed concerns about the health implications of forgoing cruciferous, heart-healthy vegetables such as broccoli and cauliflower. “These vegetables are good sources of fiber, folate, as well as vitamin C and K,” Mahon said. “These nutrients are important to maintain a healthy digestive and immune system, as well as hearthealth.”
She said options for individuals with this genotype could include cooking the vegetables. “That may reduce the bitterness and therefore be found to have an acceptable taste,” she said. “Or individuals have to find other sources of those nutrients which should be fairly easy to do since there are lots of other options.” Mahon said it is also important to remember that taste buds decrease in sensitivity as we get older. “So just because you didn’t like a fruit or vegetable when you were young doesn’t mean you won’t like it as you get older,” shesaid.
HOW TO LOSE WEIGHT FAST: 3 SIMPLE STEPS, BASED ON SCIENCEBy diyanio
- December 1, 2019
__0
There are many waysto
lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. The plan outlined here will: * Reduce your appetite significantly. * Make you lose weight quickly, without hunger. * Improve your metabolic health at the same time. Here is a simple 3-step plan to lose weight fast. 1. Cut Back on Sugars and Starches The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories (1Trusted Source).
Now instead of burning carbs for energy, your body starts feeding offof stored fat.
Another benefit of cutting carbs is that it lowers insulin levels,
causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight (2, 3Trusted
Source ).
It is not uncommon to lose UP TO 10 POUNDS (sometimes more) in the first week of eating this way, both body fat and water weight. This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women (4Trusted Source).
Share on Pinterest
The low-carb group is eating until fullness, while the low-fat group is CALORIE-RESTRICTED AND HUNGRY. Cut the carbs and you will start to eat fewer calories automatically and without hunger (5).
Put simply, cutting carbs puts fat loss on autopilot. > SUMMARYRemoving sugars and starches (carbs) from your diet will > reduce your appetite, lower your insulin levels and make you lose > weight without hunger. 2. Eat Protein, Fat and Vegetables Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended rangeof
20–50 grams per day.Table of Contents
__
* Protein Sources
* Low-Carb Vegetables* Fat Sources
PROTEIN SOURCES
* MEAT: Beef, chicken, pork, lamb, etc. * FISH AND SEAFOOD: Salmon, trout, shrimp, etc. * EGGS: Whole eggs with the yolk are best. The importance of eating plenty of proteincannot
be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day(6Trusted Source
, 7Trusted Source
, 8Trusted Source
).
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by ADDING protein to your diet (9Trusted Source, 10Trusted Source
).
When it comes to losing weight, protein is the king of nutrients.
Period.
LOW-CARB VEGETABLES
* Broccoli
* Cauliflower
* Spinach
* Tomatoes
* Kale
* Brussels sprouts
* Cabbage
* Swiss chard
* Lettuce
* Cucumber
* Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 netcarbs per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.FAT SOURCES
* Olive oil
* Coconut oil
* Avocado oil
* Butter
Eat 2–3 meals per day. If you find yourself hungry in the afternoon,add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. To see how you can assemble your meals, check out this low-carb mealplan
and
this list of 101 healthy low-carb recipes.
> SUMMARYAssemble each meal out of a protein source, a fat source and > low-carb vegetables. This will put you in the 20–50 gram carb > range and significantly lower your hunger levels. 3. Lift Weights 3 Times Per Week You don’t _need_ to exercise to lose weight on this plan, but itis recommended.
The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights. If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11Trusted Source, 12Trusted Source
).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).
If lifting weights
is
not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice. > SUMMARYIt is best to do some sort of resistance training like weight > lifting. If that is not an option, cardio workouts are also> effective.
Optional — Do a “Carb Refeed” Once Per Week You can take one day off per week where you eat more carbs. Many people prefer Saturday. It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc. But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on thisplan.
If you must have a cheat meal and eat something unhealthy, then do iton this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormoneslike
leptin and thyroid hormones (14Trusted Source, 15Trusted Source
).
You will gain some weight during your refeed day, but most of it willbe water weight
and
you will lose it again in the next 1–2 days. > SUMMARYHaving one day each week where you eat more carbs is > perfectly acceptable, although not necessary. What About Calories and Portion Control? It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. However, if you really want to count them, use this calculator.
Enter your details, and then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section — depending on how fast you want to lose weight. There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie countersthat
are free and easy to use. The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat. > SUMMARYIt is not necessary to count calories to lose weight on this > plan. It is most important to strictly keep your carbs in the > 20–50 gram range. 10 Weight Loss Tips to Make Things Easier (and Faster) Here are 10 more tips to lose weight even faster: * EAT A HIGH-PROTEIN BREAKFAST. Eating a high-protein breakfasthas
been shown to reduce cravings and calorie intake throughout the day(16Trusted Source
, 17Trusted Source
).
* AVOID SUGARY DRINKS AND FRUIT JUICE. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (18Trusted Source, 19
).
* DRINK WATER A HALF HOUR BEFORE MEALS. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20Trusted Source).
* CHOOSE WEIGHT LOSS-FRIENDLY FOODS (SEE LIST). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
* EAT SOLUBLE FIBER. Studies show that soluble fibers may reduce fat, especially in the belly area.
Fiber supplements like glucomannancan also help
(21Trusted Source
, 22Trusted
Source ).
* DRINK COFFEE OR TEA. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost yourmetabolism
by
3–11% (23Trusted Source, 24Trusted Source
, 25Trusted Source
).
* EAT MOSTLY WHOLE, UNPROCESSED FOODS. Base most of your diet on whole foods. They are healthier, more filling and much less likely tocause overeating.
* EAT YOUR FOOD SLOWLY. Fast eaters gain more weight over time. Eating slowlymakes
you feel more full and boosts weight-reducing hormones (26, 27Trusted Source
).
* WEIGH YOURSELF EVERY DAY. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (28Trusted Source, 29Trusted
Source ).
* GET A GOOD NIGHT’S SLEEP, EVERY NIGHT. Poor sleep is one of the strongest risk factors for weight gain, so taking care of yoursleep is important
(30
).
Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed byScience)
.
> SUMMARYIt is most important to stick to the three rules, but there > are a few other things you can do to speed things up. How Fast You Will Lose (and Other Benefits) Shareon Pinterest
You can expect to lose 5–10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. I can personally lose 3–4 pounds per week for a few weeks when I dothis strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it. For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead. This is called the “low-carb flu” or “keto flu”
and is usually over within a few days. For me it takes three. Adding some extra salt to your diet can help with this. After the first few days, most people report feeling very good, with even more energy than before. Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways: * BLOOD SUGAR tends to go way down on low-carb diets (31).
* TRIGLYCERIDES tend to go down (32Trusted Source).
* SMALL, DENSE LDL (the bad) cholesterol goes down (33TrustedSource , 34
).
* HDL (the good) cholesterol goes up (35Trusted Source).
* BLOOD PRESSURE improves significantly (36Trusted Source, 37
).
* To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets. > SUMMARYYou can expect to lose a lot of weight, but it depends on the > person how quickly it will happen. Low-carb diets also improve your > health in many other ways. You Don’t Need to Starve Yourself to Lose Weight If you have a medical condition, talk to your doctor before making changes because this plan can reduce your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight lossmethods.
This is proven to make you lose up to 2–3 times as muchweight
as a typical low-fat, calorie-restricted diet (38, 39
, 40Trusted
Source ).
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early asthe next morning.
Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in10 Minutes or Less
.
On this plan, you can eat good food until you’re full and still lose a ton of fat. Welcome to paradise. 7 GRAPHS THAT PROVE CALORIES COUNTBy diyanio
- December 1, 2019
__0
Obesity rates have skyrocketed over the last 50 years (1Trusted Source).
Currently, over 66% of the US population is either overweight or obese(1Trusted Source
).
The cause of this disturbing trend is hotly debated, and some people blame it on certain macronutrients or types of foods. While these and many other factors can play a role, the underlying cause of the worldwide obesity epidemic is an energy imbalance(2Trusted Source
, 3Trusted Source
, 4Trusted Source
).
That is, people are consuming much more calories than before, but calories burned haven’t increased enough to offset the increasedintake.
Here are 7 graphs that show that calories do matter. 1. Body Weight Has Increased Alongside Calorie Intake SOURCE: Swinburn B, et al. Increased food energy supply is more than sufficient to explain the US epidemic of obesityTrusted Source . _The American Journal of Clinical Nutrition_, 2009. This study assessed the change in calorie intake and average body weight from 1970 to 2000. The average child now weighs 9 lbs (4 kgs) more than in 1970, while the average adult weighs about 19 lbs (8.6 kgs) more (5Trusted Source).
When comparing the change in average weight, the calculations equated _almost exactly_ to the increased calorie intake (5TrustedSource ).
The study showed that children now consume an additional 350 calories per day, while adults consume an additional 500 calories per day. 2. BMI Has Increased Alongside Calorie Intake Share on Pinterest SOURCES: Ogden CL, et al. Mean body weight, height, and body mass index: United States 1960-2002Trusted Source . _Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Health Statistics_, 2004. Body mass index (BMI) measures the height-to-weight ratio of an individual, and is used as an indicator of obesity and disease risk(6Trusted Source
, 7Trusted Source
).
In the last 50 years, the average BMI has risen 3 points, from 25 to 28 (8Trusted Source ). Among US adults, each 100-calorie increase in daily food intake is associated with a 0.62-point increase in average BMI (9).
As you can see in the graph, this rise in BMI correlates almost exactly with the rise in calorie intake. 3. Consumption of All Macronutrients Has Increased Share on Pinterest SOURCE: Ford ES, et al. Trends in energy intake among adults in the United States: findings from NHANESTrusted Source . _The American Journal of Clinical Nutrition_, 2013. The debate about the cause of weight gain and the obesity epidemic is still debated. Some blame carbs,
while others blame fat. Interestingly, data from the National Health and Nutrition Examination Survey suggests that the percentage of calories from carbs, protein and fat has stayed relatively constant over the years (10TrustedSource ).
As a percentage of calories, carb intake has increased slightly while fat intake has gone down. However, the total intake of all three macronutrients has gone up. 4. Weight Loss on Low-Fat and High-Fat Diets is the Same Share on, 12Trusted Source
).
Research has shown a low-carb dietcan
be effective for weight loss and provide numerous health benefits, but the primary reason that it causes weight loss is still caloriereduction.
One study compared a low-fat diet to a high-fat diet during 12 weeks of calorie restriction. All meal plans restricted calories by 30%. As the graph shows, there was no significant difference between the two diets when calories were strictly controlled. Most other studies that are isocaloric, as in when calories are controlled in both groups, show that weight loss on low-carb and low-fat diets is the same. That being said, when people are allowed to eat until fullness, they usually lose much more fat on a very low-carb diet, because the dietsuppresses appetite
.
5. Weight Loss is the Same on 4 Different Calorie-Matched Diets Shareon Pinterest
SOURCE: Sacks FM, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydratesTrusted Source . _New England Journal of Medicine_, 2009. This study confirms some of the research above, testing four different calorie-restricted diets over a two-year period (13Trusted Source).
All four groups lost between 7.9 and 8.58 lbs (3.6 to 3.9 kgs), which is very similar. The researchers also found no differences in waist circumference between groups. Interestingly, this study found that there was no difference in weight loss when carbs ranged from 35% to 65% of total calorie intake (13Trusted Source ). This study demonstrates the benefits of a reduced-calorie diet on weight loss, regardless of the diet’s macronutrient breakdown. 6. Counting Calories Helps You Lose Weight Share on Pinterest SOURCE: Carels RA, et al. Can following the caloric restriction recommendations from the Dietary Guidelines for Americans help individuals lose weight?Trusted Source_Eating Behaviors_,
2008.
It is commonly recommended that people eat 500 fewer calories than they need in order to lose weight.
This approach is commonly used in the weight loss and fitnessindustries.
The study above looked at the effectiveness of counting calories, and
whether it helped participants lose more weight (14Trusted Source).
As you can see in the graph, there was a strong correlation between the number of days participants tracked calorie intake and the amount of weight they lost. Compared to those who did not pay close attention to calories, individuals who tracked their calorie intake lost nearly 400% more weight (14Trusted Source).
This shows the benefits of monitoring your calorie intake. Awareness of your eating habits and calorie intake is important for long-termweight loss.
7. Daily Activity Levels and Calorie Expenditure Have Decreased Shareon Pinterest
SOURCE: Levine J, et al. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain.Trusted Source_Arteriosclerosis,
Thrombosis, and Vascular Biology_, 2006. Along with increased calorie intake, evidence also strongly suggests that people are less physically active than before (15Trusted Source, 16Trusted Source
).
This creates what is known as an “energy gap,” or a difference between calories consumed and calories burned. Interestingly, research shows that obese people are significantly less physically active than those who are lean. This doesn’t just apply to formal exercise, but also non-exercise activity such as standing.
One study found that lean people stood for about 152 minutes longer each day than people with obesity (17Trusted Source).
The researchers concluded that if those with obesity were to match the lean group’s activity levels, they could burn an additional 350calories per day.
This and other studies suggest that a reduction in physical activity is also a primary driver of weight gain and obesity, along with increased calorie intake (5Trusted Source, 16Trusted Source
, 18Trusted Source
).
Calories Matter, That is a Fact The current data strongly supports the idea that increased calorie intake can account for the current obesity epidemic. Studies also show that reducing calories causes weight loss, regardless of diet composition. That being said, it is also true that some foods are more fatteningthat others
.
Most whole foods tend to be very filling, but highly processed junk foods tend to make it really easy to consume large amounts ofcalories.
Even though food quality is very important for optimal health, total calorie intake is a key determinant of how much weight you lose. DOES CALORIE COUNTING WORK? A CRITICAL LOOKBy diyanio
- December 1, 2019
__0
If you’re confused about whether calorie counting is effective or not, then you’re definitely not alone. Some insist that counting calories is useful because they believe losing weight boils down to the concept of _calories in versuscalories out_.
Others believe that calorie counting is outdated, doesn’t work and often leaves people heavier than when they started. Both sides claim their ideas are supported by science, which only makes matters moreconfusing.
This article takes a critical look at the evidence to determine whether counting calories works.What is a calorie?
A calorie is defined as the amount of heat energy needed to raise the temperature of one gram of water by 1°C.Calories
are
normally used to describe the amount of energy your body gets from what you eat and drink. Calories can also be used to describe the amount of energy your body needs to perform physical tasks including:* breathing
* thinking
* maintaining your heartbeat The amount of energy provided by foods is normally recorded in thousands of calories, or kilocalories (kcal). For instance, one carrot generally provides you with 25,000 calories, or 25 kcal. On the other hand, running on the treadmill for 30 minutes generally requires you to use 300,000 calories, or 300 kcal. However, because “kilocalories” is an awkward word to use, people often use the term “_calories”_ instead. For the purposes of this article, the common term “calorie” will be used to describe kilocalories (kcal).Table of Contents
__
* How does your body use calories?*
* Basic metabolism
* Digestion
* Physical activity
* You need a calorie deficit to lose weight * Not all calories are created equal * Why it may seem like calories don’t matter for weight loss*
* People are bad at estimating what they eat * Low-carb diets are higher in protein and fat * Studies often measure weight loss rather than fat loss * Studies controlling for these three factors put the myth to rest * Why counting calories generally works * The best ways to keep track of what you eat HOW DOES YOUR BODY USE CALORIES? If you’re wondering why calories matter, here’s a quick overview of how your body uses them. It begins with what you eat. Food is where your body gets the calories it needs to function. During digestion, your body breaks down the foods you eat into smallerunits.
These subunits can either be used to build your own tissues or to provide your body with the energy it needs to meet its immediateneeds.
The amount of energy your body gets from the subunits depends on wherethey come from:
* CARBS: 4 calories per gram * PROTEIN: 4 calories per gram * FAT: 9 calories per gram * ALCOHOL: 7 calories per gram Your body uses the calories produced from metabolizing these nutrients to power three main processes, which are listed below (1Trusted Source, 2Trusted
Source ).
__PrevNext__
7. BASIC METABOLISM
Your body will use most calories to perform basic functions, such as providing energy to your:* brain
* kidneys
* lungs
* heart
* nervous system
The amount of energy required to support these functions is referred to as your basal metabolic rate (BMR). It makes up the largest proportion of your total daily energy requirements (1Trusted Source).
6. DIGESTION
Your body will use part of the calories you consume to help you digest and metabolize the foods you eat. This is known as the thermic effect of food (TEF) and varies based on the foods you eat. For instance, proteinrequires
slightly more energy to be digested, whereas fat requires the least(3Trusted Source
).
About 10–15% of the calories you get from a meal will be used to support the TEF (3Trusted Source).
5. PHYSICAL ACTIVITY The remainder of the calories you get from foods fuel your physicalactivity.
This includes both your everyday tasks and your workouts. Therefore, the total number of calories needed to cover this category can vary from day to day and person to person. YOU NEED A CALORIE DEFICIT TO LOSE WEIGHT Once your body’s immediate energy needs are met, any excess energy is stored for future use. Some of it is stored as glycogen in your muscles, but most will bestored as fat.
Therefore, if you eat more calories than your body needs, you will gain weight, mostly from fat (4Trusted Source, 5Trusted Source
, 6Trusted
Source , 7Trusted Source, 8Trusted Source
, 9Trusted Source
).
On the other hand, if the calories you get from your diet are insufficient to cover your immediate needs, your body is forced to draw on its energy stores to compensate. This is what causes you to lose weight,
mostly from your body fat(10Trusted
Source , 11Trusted
Source , 12Trusted
Source , 13Trusted
Source ).
This calorie balance concept has been proven time and time again and persists whether your calories come from carbs, fat, or protein(10Trusted Source
, 12Trusted Source
, 14
, 15Trusted
Source , 16
, 17Trusted
Source
, 18Trusted
Source ).
> Summary In order to lose weight, you always need to burn more > calories than you eat. NOT ALL CALORIES ARE CREATED EQUAL The seemingly simple question of whether calories from fat, protein, and carbs are different is controversial, since it depends on how youlook at it.
Just like inches and pounds, calories are a unit of measurement. Therefore, purely in terms of weight loss, 100 calories will remain 100 calories regardless of whether they come from an apple or a donut. However, in terms of health, all calories are not created equal.
It’s important to make the distinction between quantity and quality. Even foods that have the same quantity of calories can be of different nutritional quality and can have very different effects on your health(19Trusted Source
, 20Trusted
Source
, 21Trusted
Source ).
Different foods tend to affect your metabolism, hormone levels,
hunger, and appetitedifferently
(22Trusted Source , 23, 24Trusted
Source ).
For example, eating 100 calories worth of donuts may not diminish your hunger as effectively as eating 100 calories from apples. Therefore, a donut may make you more likely to overeat later in the day, preventing you from achieving the calorie deficit needed forweight loss.
WHY IT MAY SEEM LIKE CALORIES DON’T MATTER FOR WEIGHT LOSS Biologically speaking, a calorie deficit is always needed to lose weight. There’s no way around it. Yet, many people claim that, when you’re trying to lose weight, _what_ you eat is more important than _how much_ you eat. This claim is generally fueled by studies in which participants on low-carb diets appeared to lose more weight than those on high-carb diets, despite eating as many or even more total calories (25TrustedSource
, 26Trusted
Source , 27Trusted
Source
, 28Trusted
Source ).
At first glance, these studies seem to suggest that a calorie deficit is not needed for weight loss. They are often used as proof that calorie counting is useless. However, this is a poor interpretation of the evidence for the following three reasons. 4. PEOPLE ARE BAD AT ESTIMATING WHAT THEY EAT Many studies rely on participant food diaries rather than direct measurements to determine how many calories they eat or burn throughphysical activity.
Unfortunately, food and activity journals are notorious for beinghighly inaccurate.
In fact, studies report that participants generally underestimate how much they eat by up to 45% and can underreport their calorie intake by as much as 2,000 calories per day. Similarly, people tend to overestimate how much they move by up to 51%. This holds true even in cases where participants are paid to beaccurate (29 , 30
, 31Trusted
Source , 32Trusted
Source , 33Trusted
Source ).
Even dietitians fall short when they’re asked to report their calorie intake accurately, although to a lesser extent than non-nutrition professionals (34Trusted Source).
3. LOW-CARB DIETS ARE HIGHER IN PROTEIN AND FATLow-carb diets
are,
by default, higher in protein and fat, which can make you feel fuller. This helps reduce hunger and appetite and may cause participants on low-carb diets to eat fewer total calories per day (12Trusted Source, 35Trusted Source
, 36Trusted Source
, 37Trusted Source
).
Protein also requires slightly more energy to digest than carbs and fat, which can contribute to the energy deficit needed for weight loss, at least to a certain extent (3Trusted Source).
However, the slightly higher number of calories burnedduring
protein digestion will not make a significant difference to yourweight loss (14
, 15Trusted
Source
, 38Trusted
Source ).
2. STUDIES OFTEN MEASURE WEIGHT LOSS RATHER THAN FAT LOSS Many studies only report the total amount of weight lost, without specifying whether this weight came from loss of fat, muscle or water. Low-carb diets are known to reduce the body’s carb stores. Since carbs are normally stored together with water in your cells, lowering your body’s carb stores inevitably leads to water weight loss(39Trusted
Source ).
This may make it appear as though low-carb diets help participants lose fat more quickly than they do. 1. STUDIES CONTROLLING FOR THESE THREE FACTORS PUT THE MYTH TO REST To truly settle the debate on whether calories matter for weight loss, look at evidencesolely
from studies that control for the above three factors. Such studies consistently show that weight loss always results from people eating fewer calories than they expend. Whether this deficit comes from eating fewer carbs, protein, or fat makes no difference(10Trusted Source
, 12Trusted Source
, 14
, 15Trusted
Source , 16
, 17Trusted
Source
, 18Trusted
Source ).
WHY COUNTING CALORIES GENERALLY WORKS Counting calories is a time-tested way to lose weight. In fact, many studies show that recording your food intake and physical activity are very effective ways to lose weight (40TrustedSource , 41Trusted
Source , 42Trusted
Source
, 43Trusted
Source
, 44Trusted
Source
, 45Trusted
Source ).
A recent review reports that weight loss programs incorporating calorie counting led participants to lose around 7 pounds (3.3 kg) more than those that didn’t. It seems that the more consistently you do the recording, the better (46Trusted Source, 47
, 48Trusted
Source
, 49Trusted
Source ).
For instance, one study reports that participants who monitored everything they ate for 12 weeks lost twice as much weight as those who monitored less frequently. In comparison, those who didn’t monitor at all actually gainedweight (47
).
There are three reasons why calorie counting works: * Tracking your calories can help you identify which eating patterns you need to modify to successfully lose weight (50Trusted Source).
* Despite its lack of precision, tracking what you eat can give you an approximate baseline to work from and compare to when you’re trying to reduce the total number of calories you eat per day. * Finally, keeping track of what you eat can help you monitor your behavior. This may help keep you accountable for the daily choices you make and motivate you to continue progressing toward your goals. That said, it’s important to note that calorie counting is not a requirement for weight loss(51Trusted
Source
, 52Trusted
Source , 53Trusted
Source ).
What really matters is your ability to create and sustain the energy deficit needed to lose weight, even if you’re not actively aware of how the deficit is achieved. Calorie counting is simply a tool that some may find useful. THE BEST WAYS TO KEEP TRACK OF WHAT YOU EAT If you’re interested in counting calories, there
are several ways to go about it. All involve recording what you eat, whether on paper, online, or in amobile app.
According to studies, the method you pick doesn’t really matter, so it’s most effective to pick the one you personally prefer (54TrustedSource
, 55Trusted
Source ).
Here are five of the best online calorie-counting websites and apps.
You can somewhat counteract your natural tendency to inaccurately estimate how many calories you eat by using scales and measuring cups. These can help you measure food portions more accurately. You might also want to try using the following visual guidelines to estimate your portion sizes. They’re less accurate, but useful if you have limited access to a scale or measuring cups: * 1 CUP: a baseball or your closed fist * 4 OUNCES (120 GRAMS): a checkbook, or the size and thickness of your hand, including the fingers * 3 OUNCES (90 GRAMS): a deck of cards or the size and thickness of the palm of your hand minus the fingers * 1.5 OUNCES (45 GRAMS): a lipstick or the size of your thumb * 1 TEASPOON (5 ML): your fingertip * 1 TABLESPOON (15 ML): three fingertips Finally, it’s worth mentioning that counting calories only allows you to evaluate your diet from a _quantity_ perspective. It says very little about the _quality_of what you eat. When it comes to health, 100 calories from apples will affect your health differently than 100 calories from donuts. Therefore, avoid picking foods solely based on their calorie content. Instead, make sure you also consider their vitamin and mineral contents. You can do so by favoring whole, minimally processed foods.RECENT POSTS
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