Here’s the real question…
With all the information on health and nutrition, we now have at our finger tips through the use of all of our mobile devices, why is the entire world right now, the most overweight it has ever been?
Is it because of how much we are now eating or the quality of food being produced?
If you were to ask anyone that has a general idea about food and “healthy” living, they would most likely say the quality of food you eat is more important than the quantity.
A good argument can be made for and against quality over quantity. It is 100% true that calories will dictate whether or not you you lose, gain or maintain weight.
However, your food choices can impact the amount of calories used in your body by affecting your metabolic rate through the thermic effect of food and satiety.
Now I’m not going to get all technical on ya, my goal is to keep all this information very practical and easy to digest…
It has been proven through thousands of studies that In order for one to lose weight, most importantly, body fat, your caloric expenditure must exceed your caloric intake and thus the quantity of food must be controlled.
It’s without question to say that we should eat healthy foods especially when the goal is to drop weight. Fruits, vegetables, low-fat meats etc.. all have great sources of vitamins, minerals, and fiber which are great for one's health without question.
But, we can’t just eat as many “good” foods as we want and expect not to gain any weight at all. I see this happen way too often, I’ve done it!
Yes, it is easier to go overboard with oreo’s and doughnuts all day than it is to with fruits, vegetables, and lean meats, but if the person eating only oreo’s know a conscious effort to limit their oreo consumption to below their maintenance calories, they will lose fat, but a person who eats an unlimited amount of “good” foods will still gain weight if they consume more calories than they expend.
Yes, there is hunger response signals and other hormones that come into play when you eat super processed foods, not to mention you probably will never gain the lean and toned look, but all in all it is about the numbers when it comes to weight loss.
I'm not saying that eating only cookies is a good nutrition plan for losing weight, but it is a very extreme example to supports what I’m talking about.
I think the reason most people preach eating chicken, sweet potato, and asparagus won’t make you fat no matter how much you eat is because the internet is has about 23,394,495 articles on “a calorie is not a calorie” that can easily be found on any random men's or women's health websites.
There is evidence that does support this stance. For example, turning protein into energy requires more energy input by your body compared to carbs or fats.
Basically, the thermic effect of digesting protein is higher then carbs and fats.
So it seems that high protein diets compared to diets equal in calories but higher in carbohydrates can and do increase weight loss. Also the fiber content of a diet is another thing we should look at.
Dietary fiber contains far less usable calories than starchy or processed carbs.
Because of this fact most people just think by eating a high protein/low carbohydrate with a high fiber content diet you won’t need to think about calorie intake.
Even though the total calories gained may be lower on a high protein/low carbohydrate diet, it’s possible to take in more calories than you expend if you don’t pay attention to food you take in.
What about the caloric density of fat?
Just two little tablespoons of olive oil yields 239 calories. I don't know about you, but I use more than that to cook most of the time. So calories still matter, and they can add up quickly.
I believe self-monitoring food intake (calories) and activity is key in any weight loss or weight maintenance program. From years of training clients, I’ve found that people who lost the most fat and maintained that loss for at least one year had some form of restraint, including restricting certain foods, portion sizes, counting calories, scale readings, measurements or just taking pictures of themselves each month.
Now knowing that the quantity (amount of calories) of food you eat may be more important than the types of foods we eat, in regards to weight maintenance/loss, it is also important to understand that the quality of foods that we eat can will impact the quantity we consume also.
The message in all of this is that eating “good” foods is always a good thing as far as fat loss and maintenance is concerned, but calories matter and you can and will gain weight if you don’t monitor your caloric intake and energy expenditure (training).
However eating “bad” foods won’t instantly make you fat as long as keep those calories in check.
Consistently assess where your at to get the overall picture of where your going.
If your having trouble understanding how to deal with all of this stuff just EMAIL Me or Call 347-541-3181 and maybe I'll be able to help you out!
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