ALL CALORIES ARE NOT CREATED EQUAL

I regularly receive questions about calories. You may think (as most people do) its all about "how many calories" you consume. I'm here to tell you calories are something to consider but they are not even close to the "be all, end all" of nutrition. Let's take a look at 2 different diets, both about 2000 calories each and compare the effects these 2 diets have on each individual. Remember, the daily calories are virtually identical.... Read each diet and then I've explained meal by meal the effects below. Please note, the diets below should not be considered meal plans. For specific dietary advice appropriate for your needs, consult a registered dietitian.
 
Person A
Meal at 6am (breakfast)  4 egg white omelet, 1/2 cup oatmeal, 6 oz vanilla Greek Yogurt with strawberries
NUTRIENT STATS FOR THIS MEAL: PROTEIN: 31G; CARBS: 50G; FAT 2G
Total CAL: 342

Meal at 9am (mid-morning snack) 1/2 cup low fat cottage cheese, 1 medium apple, 1 serving almonds
NUTRIENT STATS FOR THIS MEAL: PROTEIN: 19G; CARBS: 30G; FAT: 16G
Total calories: 340

Meal at noon (lunch)  4 oz chicken breast; 1 sweet potato; 2 cups salad with romaine lettuce, broccolli, tomatoes with lite dressing; 1 slice hearty whole grain bread
NUTRIENT STATS FOR THIS MEAL: PROTEIN: 28G; CARBS: 60G; FAT: 8G
Total calories: 424

Meal at 3pm (mid afternoon snack) 1 banana, 1 Tablespoon peanut butter, 8 oz 2% milk
NUTRIENT STATS FOR THIS MEAL: PROTEIN: 14G, CARBS: 38G; FAT: 13G
Total calories: 325

Meal at 6pm (dinner)  4 oz salmon steak; 1 cup brown rice; 1 cup asparagus; 1 cup corn niblets
NUTRIENT STATS FOR THIS MEAL: PROTEIN: 26g; CARBS: 60G; FAT: 17G
Total calories: 497


TOTALS FOR THE DAY: PROTEIN: 118G; CARBS: 238G; FAT: 56G
TOTAL CALORIES: 1928
% of total calories of each nutrient: PROTEIN: 24.5%; CARBS: 49.4%; FAT: 26.1%

Person B
Meal at 6am (breakfast) none
Total calories: 0

Meal at 9am (mid-morning snack) bag of chips from vending machine; can of soda
NUTRIENT TOTALS FOR THIS MEAL: PROTEIN: 1G; CARBS: 75G; FAT: 12G
Total calories: 412

Meal at noon (lunch) cheeseburger, french fries, medium soda
NUTRIENT TOTALS FOR THIS MEAL: PROTEIN: 34; CARBS: 120; FAT: 43G
Total calories: 1003

Meal at 3am (mid-afternoon snack) none
Total calories: 0

Meal at 6pm (dinner)  2 cups spaghetti and red sauce; 2 meatballs, slice of french bread;
NUTRIENT TOTALS FOR THIS MEAL: PROTEIN: 18G; CARBS: 95G ; FAT: 12G
Total calories: 560

TOTALS FOR THE DAY: PROTEIN: 53G; CARBS: 290G; FAT: 67G
TOTAL CALORIES: 1975
% of total calories of each nutrient: PROTEIN: 10.7%;  CARBS:  58.7%; FAT: 30.5%

Ok, let's start with Person A. By starting with breakfast, Person A kick-starts their metabolism as soon as they wake up in the morning. This will give them more energy, help them burn more calories throughout the day, reduce fat storage, and help to maintain metabolism-boosting muscle. Person A continues to eat balanced meals every 3 hours throughout the day. This again will give them steady energy, help prevent their body from going into starvation mode and storing fat, and will help them maintain their lean, muscle-toned look. Additionally, if you take a look at their carb to protein ratio at each meal, the ratio remains roughly 2 grams carbs to every 1 gram of protein. It doesn't have to be exactly that ratio but being in that "ballpark" means this will keep their insulin from spiking and will reduce the likelihood that any of their meal will be stored as fat. (FYI carbs eaten without protein will cause insulin to spike (or rise rapidly) which likely will cause fat storage--not good if you're trying to burn fat) Plus, if they are going for a toned look, eating carbs and protein in the proper ratio will help to build and maintain muscle.

Now lets evaluate Person B--if this is you, you better pay attention (and YIKES...change your ways ASAP) Alright, here we go. Person B skips breakfast in the morning. This starts their day by the body increasing fat storage as the body believes it is being starved. Additionally, muscle begins to be broken down because the body wants less calorie-using muscle if it is getting less calories (just makes more efficient use of calories if there is less muscle) This is bad because muscle burns tons of calories and if your body is riding itself of muscle, it will make it harder to lose weight and much easier to gain fat! Person B doesn't eat breakfast because they claim they aren't hungry. They aren't hungry because their metabolism is slow largely because they don't each breakfast! VICIOUS CYCLE! Eat breakfast, Person B, and you will boost your metabolism and then be hungry.

Next, at 9am because they skipped breakfast, they reach the "crash and burn phase" where they haven't eaten anything so now they are starved and want simple carbs and sugars to alleviate the starvation. Enter the vending machine.... Person B goes for chips and a soda, a massive pick-me-up because of the fast-digesting carbs. Big problem though: as a result of these fast-digesting carbs and virtually no protein, insulin is spiked big time and fat storage will result, pretty much guaranteed.

Now lunch. This is where the you-know-what hits the fan. Starving once again, because the simple-carb-loaded 9am snack didn't last, they again go for something processed that is full of sugar and fat. The major problem here is the combination of a massive amount of insulin-spiking carbs along with a ton of fat. Here, the insulin is spiked once again, preventing fat from being burned. Therefore, all that fat gets pushed into fat storage, a.k.a. love handles, thighs, butt, etc. Massive amounts of insulin-spiking, refined carbs combined with lots of fat is a recipe for disaster---cookies, ice cream, pizza, french fries...you get the idea.

No afternoon snack for Person B, so starvation mode begins again with destruction of muscle tissue and increases in fat storage in preparation for potential starvation (this occurs every 3-4 hours if a meal is not eaten)

Now dinner, the grand finale. Starving once again since there's been no meal since lunch, Person B goes for a high carb meal once again spiking the insulin and likely pushing fat into fat storage. To top it off, this high carb, and proportionately low protein meal will not give them lasting fuel and they will quickly be hungry again and most likely be chasing after a fat-filled dessert shortly after their dinner.

As you can see, the calories in each of these diets is virtually the same. However, the type of calories, ratios of carbs, protein, and fat, combined with the overall structure of the diet is completely different. A calorie is not "just a calorie." It's how, what, and when you eat that is most important.
 
 
 

Efficient Fitness, LLC

Individual results may vary. The products-services offered are not intended to treat or cure any disease. Before beginning any physical activity and-or nutrition program it is recommended you consult your physician. Information contained on this website is for informational-educational purposes only and should not be considered medical advice.
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