All Calories Are Not Created Equal

 

Our bodies are designed with specific nutritional requirements. When we eat whole foods that are nutrient dense, it’s much easier to feel satisfied while consuming more modest portions. Although, the majority of foods the population consumes are full of sugar, flour, wheat, gluten and processed grains. Breads, cereals, crackers, cookies, pastas etc. (even the healthy marketed kind) will promote hunger and overeating due to their lack of nutrients not fulfilling your instinctual cravings. Whole foods on the other hand contain the right balance of carbohydrates, fats, proteins, fiber, and water to help you feel satisfied while eating smaller portions. Many times dieting can be confusing if you’re not focused on food quality. You may think you’ve hit the mark by just calculating the amount of calories and fat consumed, rather than paying attention to ingredients and the way they are working for your body.

Starting your day with cereal (although you may think it’s healthy) is just asking for trouble. You may assume by looking at the label that it’s low-fat, only 170 calories, 7 grams of sugar and 35 grams of carbohydrates per serving. Although – if you look closer – a serving is most likely ½ cup. Most people eat a full bowl which was about 3 servings and then tack on a half cup of milk or milk substitute. Your breakfast alone is now about 560 calories, 21 grams of sugar and 115 grams of carbohydrates. This type of breakfast isn’t particularly satisfying since it’s so low in protein and high in refined carbohydrates (which lead to increased hunger). A meal like this also increases insulin, a leading cause of weight gain. Instead, you could have had a vegetable omelet or hearty protein shake that would have had surprisingly fewer calories while providing much more nutrition and satisfaction.

Processed foods stimulate the production of dopamine (a neurotransmitter that makes us feel good). This a strong reward response in our brains make us feel the same way that alcohol or drugs do without the social stigma attached. This makes it very easy to overeat as a way to boost serotonin levels or blow off stress. While it’s almost impossible to stop after just a few bites of potato chips, Oreos, or ice cream, we have the same response to fast foods. It’s not that you have lack of discipline, the way they have been artificially engineered create an actual addiction. Not to mention, a 600 calorie bag of junk food will still leave you feeling hungry. On the other hand, it’s unlikely you’ll go overboard with a clean, nutrient dense meal with that same amount of calories.

Be aware that many food labels are inaccurate – which means dissecting nutritional facts is not always effective. Selecting a prepackaged food simply based on a decent looking label doesn’t address the habits that need to be changed. The best way to stay healthy and keep the weight off is the opposite of dieting. You could be following restrictive eating habits yet not reaping positive results. It’s better in the long term to focus on real foods (that don’t come in a box, bag or include a label) and incorporate those choices into your everyday eating. Your body will notice an improvement with no calorie counting required.