And if we told you that not all calories are the same or have the same “weight”? Will be that is to count correctly the number of calories you eat per day?
There are many people who count all the calories per day. If this is the case, then know that you can be doing everything wrong. Is that if you think that a calorie is just a calorie, regardless of its source (be it a vegetable or a sweet), it is better to rethink what it knows (or judges to know) about calories.
AFTER ALL, CALORIES ARE NOT ALL EQUAL?
Count and record the calories ingested is one of the most common and frequent among people who want to lose weight. But it is not the only and perhaps not the most correct. Is that, according to some experts, may be to count the calories of the wrong way.
Answer this question: What makes us gain more weight? 100 Calories of cake, chocolate or 100 calories of spinach? In terms of energy, calories are in fact the same. But at a physiological level, the conversation has already is not the same. Many will say that a calorie is just a calorie, but according to recent studies, more than counting calories, you should take into account the nutritional value of the food.
And this is what they advocate, for example, the american Jonathan Bailor, author of “The Calorie Myth” (in Portuguese “the myth of The calorie”), and Robert Lustig, endocrinologist paediatric of the University of California and author of the book “Fat Chance: The hidden truth about sugar” (translated as “Fat chance: the hidden truth about sugar”).
THE MYTH OF THE CALORIE
For the first – Jonathan Bailor – the idea of many of the diets, count every calorie in detail, and in which the matter is the energy value of the food, is wrong. Bailor argues that the calories are different and that, in reality, counting calories to lose weight turns out to hinder more than help.
Now in their 30’s, Bailor reveals that when he was younger and motivated by the desire to gain muscle even be a personal trainer, experience that allowed him to conclude that to eat less and practice more physical exercise is not always the most effective method.
It was to prove this premise that has developed for about 15 years, a study that involved the analysis of 1,300 research on weight loss and exercise. The conclusion reached is surprising. Says the researcher, who is counting calories, it is effective to lose weight in the short term, but in the long term – and in the vast majority of the time – this method fails.
To Bailor, more important than the quantity is the quality of the calories ingested. It was in this sense that created a system of measurement itself. A “ruler”(below), which distinguishes the healthy calories of unhealthy, based on the nutrients they contain and in how they are metabolized.
At the top of this table are the vegetables with few carbohydrates (such as broccoli and spinach, for example) and lean meats, that can be ingested at will. The following are after the cereal, the nuts, the fruits, vegetables or dairy products. Finally, in the category of the calories, not healthy are sweets and refined carbohydrates, which should be avoided.
Explains Bailor, that the calories themselves are not healthy have a nutritional density, more low and, in addition to being less nutritious, they are absorbed quickly by the body, being part of them converted to fat.
Bailor calls attention to the fact that the calculation of the number of calories you eat and the caloric expenditure is not an exact science, since the absorption of food by the body varies from person to person.
Theory similar has also Robert Lustig. The endocrinologist paediatric of the University of California, conducted a study that 43 children with overweight and obesity, and switched to chewing gums, candy, cakes and soft drinks for peru, pizza and hot dogs, always keeping the intake of the same number of calories. The children were weighed and examined daily, and in case lose weight, the amount of food was increased.
The conclusions were, in the least surprising. After only nine days, the children involved in the study showed a significant improvement in their health status, in particular levels of insulin more low, the less fat in the blood and decreased blood pressure.
In the background, Lustig (as Bailor) shows that the source and quality of the nutrients is more important and has more influence than its calorie content.
TO COUNT OR NOT TO COUNT THE DAILY CALORIES, HERE IS THE QUESTION?
Yes, calories are important and can (and should) look at the number of calories you eat per day. In develop, more than focus only on the number of daily calories, you should take into consideration the type of foods you eat and their nutritional values.
That is, your focus should be the quality of the food and not so much the amount of calories contained in each one. Because in reality that is what matters to a good diet (read healthy).
So, the next time that you analyze your food items, pay attention not only on calories, but mainly to the nutritional value of each food.
Eating a food with 100 calories, but the composition of nutricial is essentially simple sugars and saturated fats is not exactly the same as choosing a food with the same amount of energy, but with a nutritional composition of protein, fribra and complex carbohydrates, for example.
Of little point in doing accounts ago accounts to know how many calories you have already consumed and how many you can still eat throughout the day. In addition to not being at all practical, it will not do miracles for your weight. The ideal is to seek your doctor or a nutritionist, who can analyze your specific case and set a food plan suited to your case.