Why simply counting calories does not work for lasting weight loss

Why simply counting calories does not work for lasting weight loss -

So many of us think that simply cutting our calorie intake we will be able achieve and maintain sustainable weight loss. Most of us think "how can we have our favorite foods" and still lose weight. So basically when we count calories instead of eating a lot of "garbage" ... we eat just a little "waste", but we still eat "waste" and we do not really change the food we eat.

This is an example of how two foods with the same caloric content can affect us differently. Four sugar cookies has about 240 calories and eight brazilnuts has roughly the same 240 calories. Both contain similar amounts of calories but different amounts of fibers, carbohydrates, proteins, fats and vitamins. Sugar cookie is mostly simple carbohydrates and saturated fats with a lot of refined sugar added. But the brazilnuts contain healthy fats and proteins, as well as vitamins, minerals and fibers. These two foods have the same amount of calories, but affects the body in a very different way in terms of hormones, satiating effect, and fat storage.

There are 5 basic principles that we need to understand regarding why simply counting calories does not translate into a sustainable weight loss.

1. of all the calories of each first macronutrients are not equal in terms of how much energy is needed to metabolize and digest each. The heat value is the amount of energy needed to digest and metabolize food. When food is from protein sources the energy to metabolize and assimilate is about 18-20% of the calories in food when the food is carbohydrate energy to metabolize and assimilate is about 6-8% fat and about 3% of its "calories are needed. Studies on food groups varying amounts of proteins show an increase in basal metabolic rate for the group eating a higher percentage of their calories from protein. We use more calories to digest the pure protein based foods as foods carbohydrates or fat source materials.
2. Second, he must realize that certain foods satiate (satisfy) the appetite better than other foods. The stomach digests carbohydrate at a rate of 10 calories per minute, while only 4 calories per minute are digested from protein foods, and fat is digested at a rate of 2 calories per minute. Carbohydrates leave the stomach quickly leaving us hungry. Fat is the longest to digest, but we can be too eat fatty foods because the slow digestive process and the signal to the brain to say that we are satisfied takes longer. In addition, one study found that when subjects increased their protein intake to 30 percent by eating as much as they liked, they actually ate 441 fewer calories each day lost more weight and experienced greater feelings satiety that the group of smaller proteins.
3. The third principle concerning the type of calories consumed discusses their effects on hormones. Hormones can promote fat storage or release fat. When we eat simple carbohydrates sugar levels in the blood rise and increase insulin levels, followed by a rapid drop in blood sugar ... leaving us hungry. It is a well known fact that insulin facilitates the storage of fat and blocks the release of fats. The constant doping glucose levels in the blood with simple carbohydrates raises insulin and causes insulin resistance. This is a viscous cycle called the trap of insulin that sends blood sugar on a roller coaster ride, promoting fat storage and hunger we leaving for our next high sugar. Eat healthy fats, and proteins that are high fiber foods from sources such as avocados, nuts and seeds is a step in the right direction with regard to environmental improvement of the hormone.
4. In addition, eating higher amounts of protein compared to a low-protein diet has been shown to increase lean muscle mass. In a recent study compared two groups that have been overeating the group that ate a high protein diet gained more muscle while the low protein diet group lost muscle.
5. The energy density of foods affects if we feel satiated (satisfied). The energy density of foods is the number of calories in a food divided by its weight in grams. High energy density foods have a lot of calories in a small portion or the weight of a given food. Low energy dense foods have fewer calories for the same weight of food. You can eat a larger portion of low energy dense food for the same amount of calories as a small part of high energy dense food. Studies in different countries have confirmed that on average people eat the same weight of food each day. Research has shown that a certain volume of food (weight) that determines how we are satisfied. It focuses on a very important point. Someone trying to lose weight can not simply reduce to the same types of food they ate, as this will reduce the average weight of the food they are using and they will eat very hungry. Again this highlights why foods that have fewer calories yet more weight satisfy without adding extra calories. ... For example, an apple is 52 calories and weighs 100 grams, with respect to a piece of cake cheese is 321 calories and also weighs 100 grams. You should eat 6 times the cheese calories for the same weight to satisfy.

While counting calories is more important to know the contents of the calorie ... is it rich in protein, it contains abundant fiber, good fats, vitamins and minerals?

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Jeff Gilliam, PT, PhD, OCS

Jeff Gilliam PT PhD: is a specialist in weight loss, who studied in detail in the areas of health behavior, exercise physiology and nutritional biochemistry at the University of Florida. Jeff taught a course at the University of Florida called "Search Applications to obesity and weight loss." He also taught for UF DPT program to promote health and well-being "and" Evidence Based Practice III '. His doctoral research was in the area of ​​effective behavioral interventions for obesity and its associated diseases. He is the founder of choice of doctors for weight loss Loss a program of life / Successful weight, which can be found in more than 40 clinics in the US Southeast. He is currently clinical director of ReQuest Physical Therapy (Gainesville, Florida) and integrates the loss of life program / weight in physical therapy for his patients to help them achieve their healthy body weight.

Jeff Gilliam is an orthopedic specialist certified by the American Board of Physical Therapy Specialties.

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