Summary:
– Calorie counting may not be the best way to measure weight loss and nutrition.
– Factors other than calorie consumption, such as hormones and gut bacteria, play a significant role in our metabolism.
– Eating whole foods and paying attention to how our body responds to different foods is more important than obsessing over calorie counts.
Why Calorie Counts are Wrong, and What to Do About It (PODCAST E8)
Counting calories has been a go-to method for weight loss for a long time. However, research in recent years has shown that the calorie count is not the be-all and end-all when it comes to nutrition and weight loss. Calorie counts can be misleading, as the calorie count of different foods can affect our metabolism differently. Other factors like hormones and gut bacteria can also play a significant role in weight loss and nutrition.
So why are calorie counts wrong, and what can we do about it? Let’s explore.
The calorie count isn’t always accurate.
Many foods have a different “caloric cost” than others, meaning that the number of calories our body absorbs from those foods can vary. For example, if you eat a piece of cheese with 100 calories, your body may only absorb 70-80 calories from that cheese. On the other hand, if you eat a candy bar with 100 calories, your body may absorb all 100 calories from that candy bar. This means that the calorie count on food labels can be misleading, as it doesn’t consider the caloric cost of different foods.
Additionally, studies have shown that people absorb fewer calories from whole foods than processed foods. This is because whole foods contain more fiber, slowing digestion and making us feel fuller for longer. On the other hand, processed foods are often low in fiber and high in sugar and fat, making them easier to overeat.
Hormones matter too
Another factor that can affect our metabolism is hormones. Hormones like insulin, leptin, and ghrelin play a significant role in regulating our appetite and metabolism. For example, insulin is produced in response to the carbohydrates we eat and helps our body use glucose for energy. However, if we eat too many carbohydrates, our insulin levels can remain elevated for long periods, leading to weight gain and insulin resistance.
Leptin is another hormone that plays a role in regulating appetite and metabolism. It is produced by our fat cells and signals to our brains when complete. However, if we are constantly overeating or eating a diet high in processed foods, our leptin levels can become dysregulated, leading to overeating and weight gain.
Gut bacteria are essential too.
Finally, our gut bacteria play a significant role in our metabolism. We have trillions of bacteria in our gut, and these bacteria can affect our appetite, digestion, and metabolism. For example, some studies have shown that people who are overweight or obese have a different composition of gut bacteria than those who are healthy.
Additionally, our gut bacteria can affect how our body responds to different foods. For example, if we eat a lot of fiber, our gut bacteria can break down that fiber into short-chain fatty acids, which can help regulate our appetite and metabolism. On the other hand, if we eat a diet low in fiber and high in sugar and fat, our gut bacteria can become dysregulated, leading to weight gain and insulin resistance.
So, what can we do about it?
Instead of obsessing over calorie counts, focusing on eating whole foods and how our body responds to different foods is more important. Here are some tips:
– Choose whole, unprocessed foods whenever possible. Whole foods contain more fiber and nutrients than processed foods, which can help regulate our appetite and metabolism.
– Pay attention to how your body responds to different foods. Everyone’s metabolism is different, so paying attention to how your body responds to different foods is essential. For example, if you feel bloated after eating a particular food, it may be a sign that your gut bacteria are not responding well to that food.
– Eat a variety of foods. Eating various foods can help promote a healthy gut microbiome, which can help regulate our appetite and metabolism.
– Be mindful when eating. Mindful eating can help you tune in to your body’s hunger and fullness cues, which can help prevent overeating.
In conclusion, calorie counting may not be the best way to measure weight loss and nutrition. Instead, focusing on whole foods and how our body responds to different foods is more important. Doing so can promote a healthy gut microbiome, regulate our appetite and metabolism, and achieve long-term weight loss and health goals.
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Source Description
On the pod this week, a conversation with Dr. Giles Yeo, an obesity researcher at Cambridge University and author of “Why Calories Don’t Count: How We Got the Science of Weight Loss Wrong”: https://www.simonandschuster.com/books/Why-Calories-Dont-Count/Giles-Yeo/9781643138275
00:00 Intro
02:52 Interview with Dr. Yeo
25:11 Fix it in the mix: a music metaphor about diets
46:45 Failure of the week: about that chicken sandwich…
