Spoiler alert! In this post we’ll talk about how not all calories are equal, but then tell you why you shouldn’t focus on this. It’s a great example of why nutrition is so confusing, and at the end of the day why you should focus on the basics and not get distracted by all the intricate details of nutrition.
So is a calorie a calorie or does it matter what food a calorie comes from? First, it’s important to remember that weight loss depends on three factors- expending more calories (moving more), intaking fewer calories (eating less) and increasing your metabolism. All three of these factors are interconnected. For example, if you don’t eat enough, it’s harder to move more since you have less energy. Also, if you severely restrict calories, your resting energy expenditure drops and you may not lose weight.
So weight loss is about calories in and calories out, but it’s also about your energy expenditure.
Some calories elevate our resting energy expenditure (REE) higher than others-basically the calories you burn at rest. In this sturdy from 2012 researchers studied 3 diets:
- Diet #1-A low-fat, high-carb diet (one that is often prescribed for heart health).
- Diet #2-A low glycemic diet (a diet lower in total carbohydrates and the carbohydrates that are eaten minimize the increase in blood sugar levels after eating).
- Diet#3-A high-fat, low-carb diet.
The results showed that diet 3 had the highest REE with Diet 2 was next and diet 1 having the lowest REE. Does this study indicate we should all eat low-carb, high fat diets? Probably not. While diet 3 did burn the most calories at rest, it may increase cortisol secretion (a stress hormone that can be detrimental at high levels) and increase c-reactive protein (a measure of chronic inflammation). I personally adhere to diet 2, the low glycemic diet that has higher REE than diet 1, but also doesn’t have some of the questionable health effects of diet 3. A low glycemic diet typically consists of 40% of calories from carbohydrates, 30% of calories from fats and 30% of calories from protein. The type of carbohydrates consumed in this study are also important-as they were foods with a low glycemic load (GL). Legumes and vegetables have low GL while pastas and starches have a higher GL. You can find a list of GL for many common foods here. I’ll review the difference between glycemic index and glycemic load in a future post, but for now, know that it’s preferable to pay attention to glycemic load instead of glycemic index when choosing foods.
With all that info, it’s important to remember that even if certain foods raise your energy expenditure, the biggest component to long term weight loss success is building health habits, including exercising regularly and eating a balanced diet filled with unprocessed foods. It’s more important that you eat healthy foods you enjoy than trying to hit a certain percentage of your macronutrients or eat a diet high in a certain macronutrient. There are so many fun facts like this about nutrition out there, but at the end of the day, focusing on them rarely moves the needle and makes it more challenging for you to reach your nutrition goals. Keep it simple by focusing on moving more, eating a caloric load appropriate for your activity levels and performing strength training to increase your energy expenditure!
Disclaimer: The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen. The opinions and recommendations in this post are based on general information and may not be suitable for everyone. Results may vary.
