All Calories are NOT Created Equal

Since I have begun working in the fitness industry I have had a hard time explaining to people the idea that it is what you put in your body that matters. Calorie cutting diets are popular and it is a common opinion to think that all calories are equal. Yes, I know, in a literal sense 1 calorie = 1 calorie. But the effect each calorie has on our body is dependent upon a few variables. The following is what you need to know about calorie-based diets and why they are not always the best idea when discussing fat loss or improving your body composition.

Why Calorie Based Diets Do NOT Work

1. Different macronutrients produce different responses in the body. These responses directly influence the metabolic rate and whether or not your body will be in fat burning or fat storing mode. Resting Metabolic Rate (RMR) is the amount of calories our body burns at rest. Those who consume a low amount of protein experience a drop in their RMR. A recent study indicates that individuals on a high protein diet can improve their RMR by as much as 11%.
2. The number of calories required to break down food varies greatly. This is the thermic effect of food. It takes energy to digest food and your body burns significantly more calories digesting a meal or animal protein and vegetables than it does a meal of pasta and red sauce. Even fewer calories are required to digest foods like cookies and potato chips. So yes, I understand your cookie bar has only 80 calories in it. It is made of the same stuff that is in the 200 calorie bar with the same name. It is only smaller in size, not more healthy.
3. High carbohydrate consumption is common in calorie counting diets. Most of the foods for these individuals are low in fat but high in carbohydrates. This leads to an increase in insulin levels, especially when these carbohydrates are high on the Glycemic Index. When your insulin levels are cranked up throughout the day, so is the stress hormone cortisol which causes cellular aging, fat gain and could eventually lead to diabetes.
4. Substitute protein and "smart fats" for carbohydrates. The protein aids in restoring tissue and builds lean mass. The fats improve insulin sensitivity, restores brain health and builds hormones like testosterone.
5. If you overeat, you will get fat. That is a fact. If you overeat and consume a small amount of protein, you will be getting hit with a double whammy. The low protein diet will put your body in a catabolic, fat storing state (catabolic is the opposite of anabolic, anabolic builds muscle, catabolic eats away at muscle for energy). So in a sense, you will not only gain weight but you will also lose lean muscle. This will put a hurting on your body composition and negatively impact your body fat percentage. From a body composition perspective, if you are going to overeat, make sure 15-25% of your diet contains protein. That way you may continue to gain weight but you may also lower your body fat and improve your overall composition.
6. Whole vs. Processed Foods. The thermic effect of whole foods is much higher than if you ate the same amount of processed foods. In fact, it is almost double that of processed foods.
7. A lesson from the Pima Indians of Arizona. This group was once described as "tall and sinewy" but now obesity runs rampant through their community. They were known to eat a low number of calories, primarily from fish, small game and foods they gathered. Since the early 1900's they've slowly adopted the "white mans" diet and their body composition has changed and now their is a widespread of obesity. Consuming sugar, bread and other starchy foods have been the big change in their diet and it shows in the increase of their waistline. Their caloric intake was still relatively low, but their body composition changed for the worse!

Hope you all have a great weekend!

Chris Fluck