Not all calories are created equal

A calorie is not just a calorie.

Fibers, fats, sugars, water content, etc.... can make the difference between a calorie and another.

Count the calories. Monitor sugars. No, just fat. In fact, we must be careful to proteins. Forget it. Come back to what we said in the first. It would be enough to count calories. Let's see if it's true.

In the 1950s, the diet advice was almost universally of a limitation of calorie intake per day. Our mothers bought countertop scales and booklets showing the calories in food, with a simplistic indication of fat, saturated fat, and carbs, or grams of protein.

Then in the 1970s, proponents of diets have turned our attention away from calories and focus on what was perceived as more effective ways to lose weight, using the body's natural metabolism to burn excess fat. Eating foods without carbohydrates, avoiding animal fats, adding more protein, or consuming only "good" fats we were advised.

Today, with a more recent and larger (two years of study) conducted on methods of weight loss, notice is final: just count the calories. And in the wake of the publication of the results of this study, many experts disagreed.

If you consider a dish of sauteed vegetables with brown rice contains the same number of calories as a slice of lemon meringue pie (around 350 calories each), does that mean you can skip the healthy meal go straight to dessert? Or, if you choose two apples instead of a cake filled with cream as a snack as a back 150 calories, do you think you made ​​a better choice?

Some experts say that a calorie from fruit is essentially a "better" calorie than one from carbohydrates (found, for example, in processed sugar or floor), not only because the fruit contains a variety of nutrients, but also because the volume and fiber fruits prevent being hungry.
Not all calories are created equal

The study was conducted by the hospital "Brigham and Women's Hospital," and by the research center "Pennington Biomedical Research Center" in Louisiana (USA), over two years. The results were published in the journal "New England Journal of Medicine" in early 2009. The study was considered an improvement over other recent studies on the diet because it was carried out at finer length - while many studies are conducted for only 6 or 12 months - and because it has analyzed more than 800 participants, including a finer percentage of male dieters than normal.

There is no significant difference in weight loss among participants, regardless of the regime (among four schemes in total) that they followed. The diets were based on nutritious foods with quantities of calories similar, but the proportion of fat , the carbohydrates and protein in the diets varied groups of participants. The authors of the study, the results of the study show that people should choose a diet that they can easily follow rather than choose a popular diet (supposed to be suitable for everyone).

"I am not persuaded that we merely know that a calorie is a calorie," said Barbara J. Rolls, chair of the nutrition department at Penn State University (USA) and professor. She and other experts in the health field believe that the study was too narrow in its analysis, sending mixed signals to the followers of the regime that consistent regimes themselves.

Barbara Rolls and other experts noted that although the study was published this year, it was conceived several years ago, in the midst of battles over the effectiveness of regimes such as between the Atkins and South Beach ( regime Miami) , compared to more traditional diets low in fat.

Meanwhile, many studies have been performed on more effective ways to lose weight that focus on the regulation of hunger (which is one of the biggest obstacles for dieters ) which can vary greatly depending on a type of fat or sugar in a food, the water content and the content of fiber of what we eat and, possibly, the timing and spacing of meals throughout the day. Know what triggers the sending hunger signals to the brain is much more complex than counting calories in the foods we eat.

"I think the field of study has evolved beyond thinking about macro nutrients" says Barbara Rolls.

Macronutrient include water, fats, sugars, fatty acids essential, the proteins, the macrominerals, glycerol, peptides, amino acids. These are the energy sources used directly by the body for growth and for its metabolism basic (general functioning).

For example, consider the water content of foods. Apples are a better choice as a snack cake filled with cream, not because your mother said, but because fruits and vegetables have a higher content of water, or a lower energy density that foods high in fat or high-sugar content. Energy density is a measure of calories per gram of food ( the Okinawa diet uses much the concept of energy density ).

Studies show that people tend to eat roughly the same weight of food every day. If you choose water-rich foods such as fruits, vegetables, soups and skim milk, you will feel more sated (e) with fewer calories for the equivalent weight of food.

Many nutrition experts also suggested that a weight-loss success was not based on a simple counting calorie . In addition, many dieters who participated in the two years of the landmark study has found some of their lost weight, regardless of the diet they tried.

The real goal of a regime is to lose weight and to allow the follower regime never to regain the weight loss (stabilize). Without long-term stabilization, a plan is no longer a waste of time, a temporary and illusory satisfaction.

Studies have analyzed the role of fiber in the diet, particularly its effect on hunger. Some have shown that people who consume 35-45 grams of fiber a day were less hungry when they were dieting, and lost more weight than those who eat less fiber.

The typical Western diet contains about 15 grams of fiber per day. Thus, for the same number of calories (about 550), you can eat salmon, broccoli, lentils, and drink wine at dinner (making a total of 14 grams of fiber in your body), then two slices or pepperoni pizza (about 2 grams of fiber ). What choice do you think is healthier, in amounts of calories equal?

On this plan, the Weight Watchers seems to pose problems to some experts. Pretext that we can eat any food, provided it still has its principal points ( Flexions ), a follower of a plan may have always tended to eat fatty foods or sweet (a cream bar ice costs 2 points, if you still have 10 points at the end of the day, you might think that you can take 5 of these bars!), which do not calm his hunger.

In fact, we can estimate that the new studies on weight loss are often too simplistic, and may do more harm than good for people trying to lose weight alone.

Of course, any reduction in calories can help lose weight, provided by the support of regular exercise. However, if you cannot maintain a power plan that you will stand to lose weight, you'll regain all the lost weight (yo-yo effect).

Reducing calorie intake per day is a first step, but you have good behavior food, a healthy lifestyle, if you want to lose weight and then stabilized (and not only lose weight before summer and all back, then).

So of course, the cream-filled cakes can satisfy your desire when you devour. However, later, you might surprise you looking for another (they do not calm the hunger).

Finally, Mom was right. It's better than eating two apples a cake filled with cream.