A calorie, we learned in science class, is the amount of heat energy required to raise one gram of water one degree Celsius. Right? Simple, then? A food label tells us how many calories are in the foods we are eating and weight management is just a matter of calories in and calories out. No? No.
First, we have to understand the difference between a “calorie” and a “Calorie”. Little “c” calorie is the unit of heat energy we learned in science. Big “C” Calorie is actually “kilocalories”. (Some of us may remember learning the metric system in school because the US was going to be changing over from our confusing system to the much simpler metric system that involved multiples of ten?) A kilocalorie is 1000 calories or 1 Calorie.
So, we got that straight. We just have to shift our minds to kcals. Done. Not exactly.
It turns out that the calories on the label may not necessarily be the calories our body actually uses. The labels assume that we all process foods the same and that the same energy that is released by burning foodstuff is the same energy released through the digestive process. Wrong. So, at best, the food labels should inform us, but should be taken with a grain of salt (figuratively).
If you track calories, remember that the calories in v. calories out equation is pretty fluid. (This is why the most serious about body composition, e.g., body builders, are so meticulous about meal planning and preparation.) At best, the equation is a net relationship of calories consumed and calories expended over much time.
It is pretty well accepted that caloric balance is the most important consideration in weight management. Once you have zeroed in on your caloric needs, it should be a matter of just counting calories. Yes and no. Perhaps when the most extreme changes in weight are sought. As one comes closer to becoming lean, food choices become more important.
Macro balance (the relative amounts of carbohydrates, fats, and proteins in the diet) are of the second greatest consideration in the diet. While for some, simply following “if it fits your macros” (IIFYM) works, but, naturally, it isn’t all that easy. Some fats are healthier than others. Proteins are combinations of 20 amino acids that need to be balanced. And there are all sorts of carbohydrate choices that can be good or bad depending on when then are consumed.
Nutrient timing can also be an important factor in weight management. Some foods are absorbed faster than others. This needs to be considered—especially for athletes and those looking to sculpt a leaner body composition. For the average person, though, nutrient timing can best be managed by eating regular, small, nutritious meals.
But, back to the calorie. Can we just trust that a calorie is a calorie? No. Studies have shown that mixed diets are not all the same. In other words, a hypocaloric diet will result in weight loss, but the magnitude of the weight loss will depend on the composition of the diet. Recent research has shown that protein is quite important. While higher protein may not result in greater weight loss, it does tend to preserve lean tissue.
Another important consideration is the level of satiety provided by a food. Foods with high glycemic indexes (i.e., sugary foods) empty quickly from the stomach and cause one to actually eat more food. These can also more easily be stored as fat, if the muscle doesn’t have an immediate demand for the glucose. Fiber is included in the food energy, but does not supply an appreciable amount of food energy. Fiber also takes more time to empty from the stomach and, thus, tends to prevent over-eating. Fiber can also carry with it fats and trapped carbohydrates, thus reducing the “calories in”. In general, the more work that the body has to do to break down and absorb a food, the less accurate the food label is going to be.
Our bodies are all different. Our ability to extract energy from the foods we eat also varies. Food labels are a guide. Calorie counting is a tool, but a quite primitive tool, at best. If fat loss is a goal, plan your meals and have “convenience” food around that will support your goals rather than sabotage your progress. Keep it simple: eat plenty of quality protein, consume high fiber carbohydrates (i.e., whole fruits and vegetables), and include healthy fats (olive oil, real butter, coconut oil, avocados, etc.) that will fill you up and curb your hunger.
Consider apples v. apple juice. Both have a similar glycemic index (38 v. 41, respectively), but…. A medium apple has about 90 kcal. A serving (1 cup, 8 ounces) of apple juice is about 115 kcal. This doesn’t seem so different—only 25 kcal—however, calories add up, and how satisfying is an 8-ounce glass of apple juice?? (Most will pour 12-16 ounces, or more!) Thirsty? Drink water (0 kcal). Eat the apple and feel full.
Hungry? Grab a handful of almonds instead of chips. One serving of almonds (~23 almonds, 1 oz., ¼ cup, or about a handful) has 162 kcal, but that includes 14 g of healthy fat and 6 g of protein. It should also be noted that only about 70% of those calories are actually absorbed (again, you can’t always trust the label). Chips? One ounce has only 152 kcal. Better? Right? Not if you want a food with reasonable protein, healthy fats, and that will leave you satisfied. (Lay’s is honest in their advertising that no one can eat just one. Chips taste really good.)
Enjoy food, but enjoy it wisely. Know that not all calories are not equal.
Be your best today; be better tomorrow.
Image: Cloudy with a Chance of Meatballs 2
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