Are All Calories Created Equal?
Is a calorie a calorie no matter the food? Or are there some calories that are superior to others? Well, before I can answer this, first let’s look at the definition of a calorie.
Calorie: the amount of heat required at a pressure of one atmosphere to raise the temperature of one gram of water one degree Celsius that is equal to about 4.19 joules —abbreviation cal
So to put it simply, a calorie is a unit of measurement. Therefore, yes! All calories are created equal.
For example: Walking a mile in the sand is more difficult and might feel like 2 miles in comparison to a walk on the side walk, but we still measure the distance the same. One mile, is one mile. One calorie, is one calorie.
So you might be wondering…If all calories are the same, why am I eating a salad instead of a burger?
A calorie is a calorie, but not all food is created equal.
Our bodies respond differently to different foods, and some foods are more nutrient dense. For example: 100 calories of sour patch kids, is a lot different that consuming 100 calories of fruit. They both have sugar in them, but the fruit also has fiber and a variety of vitamins and minerals which makes it more nutrient dense.
Sour patch kid calories are what people often refer to as “empty calories” because there is no nutritional value besides simple carbohydrates.
I often see people use the phrase “there are no bad foods”. I agree with this statement to an extent as all foods supply energy that we need to survive and it is okay to enjoy a variety of food in moderation. You are not a bad person for consuming less nutrient dense foods, it is simply just a food choice. That being said, there are better food choices that can be made in regards to health.
If your goal is to lose weight, consuming 100 calories of sour patch kids while remaining in a calorie deficit will still lead to weight-loss, but if your goal is to also focus on your health, it is a good idea to save things like sour patch kids as a once in awhile treat vs. an everyday meal. Eating ultra processed highly palatable foods can also have an impact on our hormones so in that way, it can have a negative impact on weight-loss.
If all calories are created equal, why do some people say carbs make you fat?!
Do carbs alone make you fat? No. Does excess carbohydrate consumption make you fat? Excess carbohydrates usually means you are consuming too many calories, so in that circumstance; yes carbs can make you fat.
The culprit here though is not the carbs, it is just that carbs can be pretty easily over-eaten since most of our ultra processed foods are pretty carb heavy. So when someone tells you that they have lost 20lbs on the keto diet… they lost 20lbs because cutting out carbs put them into a calorie deficit, not because they cut out carbs.
Energy balance is always what is truly behind weight loss or weight gain.
If you take in more energy than you use or excrete, you gain weight.
If you take in less energy than you use or excrete, you lose weight.
If you take in the same amount of energy than you use or excrete, your weight stays the same.
The concept of energy balance seems pretty simple, but there are factors that can affect energy balance and make it a bit more complicated.
The reason energy balance can be complicated is because we are complex humans, not machines.
Things that can affect the amount of energy going in:
The type of foods you eat.
How you cook or prepare the food.
Digestion ( how much you digest and absorb from foods ).
Hunger, appetite, and satiety signals.
sleep, recovery, and stress levels.
psychology and mindset
emotions
environmental cues ( like keeping ice cream or chips in the house for easy access.
cultural practices around eating
Things that can impact the amount of energy you burn:
Your Basal metabolic rate ( the amount of energy your body needs just to support it’s basic functions to keep you alive ).
Your resting metabolic rate. ( The amount of energy your body uses at rest like when you are sleeping. )
How much heat your body produces ( thermogenesis ).
The thermic effect of food ( yes it takes energy to digest food too! )
Exercise
Recovery and tissue repair. ( building new muscle )
Sleep, recovery, and stress
hormones
Genetics
Those last two factors: Genetics and hormones are usually what people like to blame for not being able to lose weight, but before you go blaming your hormones and genetics, just realize that those factors can make it harder to lose weight, but it won’t make it impossible.
Metabolism is a bit of a buzz word that gets thrown around a lot. You might see ads or hear people say a product will “boost your metabolism” or you might see someone offering to fix someones “broken metabolism”, but metabolism is actually quite complex and just because your metabolism has adapted to lower calories, does not mean it is broken, it is only trying to protect you. If your metabolism slows down and adapts to lower calories it is actually doing it’s job perfectly… it just doesn’t understand that food is in abundance these days and you don’t need it to protect you.
To give you an idea just how complex metabolism is there are a number of things that happen within the endocrine system when you eat food. Some of the hormones involved in digestion are: Ghrelin, Gastrin, Secretin, Cholecystokinin, Gastric inhibitory polypeptide, Glucagon-like peptide 1, Motilin, Somastostatin, Peptide YY, Pancreatic polypeptide, Oxyntomodulin, Leptin, Amylin, Insulin, and sex hormones. ( yes our sex hormones such as estrogen, progesterone, and testosterone have receptors in the GI tract, which means they can affect its function. )
I could go into detail about the functions of each hormone, but thanks to TikTok and the rest of social media creating an ADHD epidemic my chances of you reading this far down are slim enough so I won’t push my luck. If you want the detail though, let me know and I can include it in another post!
So if a calorie is a calorie and carbs don’t make you fat…what exactly does make us fat?
To put it simply; no matter what your macronutrient split is, if you eat more than your body needs, you will store it as fat.
Fat is more energy dense than carbs and protein and is easier for the body to store directly as fat in comparison. Fat has 9 calories per gram and carbs and protein have 4 calories per gram. Since Fat is so energy dense, a small amount can add up quick. A few spoonfuls of peanut butter or a handful of nuts can put us over our energy needs pretty quickly.
One other macronutrient that we often don’t consider is alcohol. It has 0 nutritional value but It has 7 calories per gram. Since there is no nutritional value in alcohol, any excess calories are directly stored as fat. You might want to re-think that glass of wine each night unless you have enough calories in the bank to spend.
I would argue that drinking is the #1 cause of why people end up frustrated with their weight-loss efforts. It is hard to track, but it is also hard to do in moderation. Not only that but once you get a bit tipsy, self control with food also tends to go out the window. Before you know it, you have had three glasses of wine, a shot of tequila, and large pizza that you may not remember the next day.
I know drinking is fun to do socially, but alcohol is a buzz kill when it comes to weight-loss AND muscle gain.
Just for some reference:
5oz of wine = 125 calories
1 can of beer = 150 calories
1 gin and tonic = 150 calories
1 oz of scotch = 75 calories depending on the proof.
Drink wisely and responsibly.
We can live without alcohol, but healthy fats are needed in our diet. Fat is more energy dense, don’t let it scare you off it plays some pretty important roles in our body.
The Role of Dietary Fat
Dietary fat has six major roles:
It provides energy.
Helps make and balance hormones.
Forms our cell membranes
forms our brain and nervous system.
Helps transport fat soluble vitamins A, D, E, and K.
Gives us two fatty acids that we can’t make on our own. ( omega 6 fatty acids, and Omega 3’s ).
There are three types of fats that make up the majority of our diet. Those three types are; saturated, polyunsaturated, and monounsaturated. We want a relatively balanced diet of these three fats. Dietary fat sources may include:
nuts and seeds
avocados
dairy
eggs
fatty fish ( like salmon )
beef, pork, and lamb
Poultry
olives and extra virgin olive oil
fresh coconut
Unlike calories, not all carbs are created equal. There are two types of carbohydrates that are processed differently in the body.
Complex Carbohydrates: These come from whole food sources like; veggies, fruit, beans, and whole grains. They keep us feeling full longer and contain micronutrients, phytonutrients, fiber, and water. They help keep our blood sugar and insulin levels more stable than simple carbohydrates.
Simple Carbohydrates: These carbs usually come from refined and highly processed foods. They digest quickly, and leave you feeling hungry quicker than complex carbs. They tend to stimulate your appetite and cause larger spikes in blood sugar.
Carbs are not the enemy, but it is important to choose healthier carb sources when possible. There is a time and a place for simple carbohydrates ( athletes needing a quick digesting carb before an athletic event for example ) but if you are trying to lose weight, the majority of your carbs should come from complex carb sources.
Protein
I can’t stress enough the importance of protein. It seems to be the macronutrient that everyone has the hardest time getting enough of but it is a macronutrient that you should prioritize if you are trying to lose weight. Protein is involved in the repair and rebuilding of tissues ( like muscle ), hormones, and our immune system.
Unlike carbs and fat, we can’t store protein in the same way so we need to make sure we are getting enough in our diet. It helps prevent the breakdown of muscle for energy, and keeps us full longer.
How much protein do we need?
For sedentary adults, the bare minimum of protein required is 0.8g of protein per lb of body mass. Remember, though that this is the minimum requirement for a sedentary individual. Protein needs go up if:
You are training hard and frequently
You are injured or sick
You are older
If you have any other illness that interferes with protein digestion.
If we don’t eat enough protein, over time it can lead to hormonal imbalances, depressed immune function, or poor recovery from exercise. If you are on a weight-loss journey, not getting enough protein can also lead to muscle loss.
Now that you know to eat your protein, here are some good sources of dietary protein:
Animal based
beef, bison
lean cuts of pork
lamb
goat
wild game such as venison
Poultry ( chicken, turkey, duck ).
Fish + Seafood
eggs
dairy
Plant Sources
Beans and Legumes
Tempeh, Tofu, Edamame
If you can’t seem to get enough from food, you can also supplement with a protein powder like Whey, casein, egg, plant based, etc. Just remember your first choice for getting protein should always be whole foods. Keep the supplements as supplements and don’t use them to replace meals.
So there you have it. A calorie is a calorie, so if there is some asshole out there telling you that carbs will make you fat, you can sleep soundly at night knowing you can still eat your carbs and lose weight. Just remember that food choices matter so make the best choices you can for your health and goals!
