It’s Calories In Calories Out…or Is it?
Last night was a good night in this household! After finishing up some laundry and cleaning, I got to set on making us one of my absolute favorite dinners:
Fish tacos made with a chili-lime rub, with a cilantro lime cream sauce (made with Greek yogurt) and guacamole.
I dearly wish I could take credit for this recipe, but any time I make fish tacos, I bust out Eating Well’s recipe. The only thing I change up is that I cook tilapia in a pan on the stove.
Oh, and I also had a few Red Hot Blues and more guac
So yummy (and so stuffed) that I didn’t even need a dessert last night. I think if I had to choose a diet consisting of 5 meals, this would be one of them. Luckily, I don’t have to make that choice, as variety in a diet is good, and limitations are well, limiting. Speaking of limitations…
Is a Calorie Just a Calorie?
The other day I received an email from a reader asking a weight-related questions. “Jesse” (that’s not her real name…but for anonymity purposes and what not) is basically frustrated because she’s just not seeming to be able to drop any weight, despite her best efforts. However, her reasoning was all about one thing: calories.
It’s all about calories in calories out, right? Well, maybe not.
Ultimately, yes, when we eat more calories than we’re burning, we gain weight. When we eat less than we burn, we lose. However, what type of calories we eat and when can influence our hormonal and metabolic rate. Basically, what and when we eat can help our metabolic engines burn its fuel more efficiently. Through a lot of research and nutritional continuing education courses for my sports nutritionist cert, I’ve learned a lot about our metabolisms and how foods affect it – some if it even conflicting – and have deduced what I believe and have seen to work best for certain people.
You guys know I’m constantly scouring resources to try and find more current information. The other day I came across an article through ACE Certified News about a new study from the Journal of the American Medical Association that found the type of food we eat has a strong effect on the amount of daily calories we burn.
The researchers studied three types of diets: low fat, low carb, and low glycemic.
- The Low Fat Diet focused on fruits, veggies, and whole grains with a carb to fat to protein ratio of 60/20/20
- The Low Carb Diet resembled that of the Atkins Diet, and followed a 10/60/30 ratio of carbs/fat/protein
- The Low Glycemic Diet, like the low fat diet, emphasized fruits, veggies, and minimally processed grains, but also focused on a hefty amount of health fats, with a ratio of 40/40/20
After the researchers (New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital) followed 21 male and female subjects, age 18-40, for four weeks, closely measuring activity levels, insulin levels, and other data, can you guess which diet provided the biggest stimulation in metabolism?
Low-Carb!…but don’t go cutting carbs out just yet. The researchers also found an increased amount of cortisol in this diet, which has several detrimental effects, such as inflammation and possible increased risk of heart disease.
The Low glycemic diet, however, also resulted in an increased metabolism, but without the negative effects of the low carb diet.
The researchers found the the low-fat diet did not increase metabolism (in fact, decreased it) while also providing an increased risk of insulin resistance.
Pretty interesting right? So, just as we thought, a balanced diet of fruits, veggies, minimally processed grains, protein, and healthy fat is the way to go
Well this morning’s agenda is pretty up in the air for me. I have a long day, but it doesn’t start for another couple hours, so I may try to squeeze in a Niko walk and some yoga. Yeah…that sounds pretty good Have a great day, my friends!
Have you ever followed a certain diet (atkins, low fat, paleo, etc)?
I don’t, nor do I program them for my nutritional/meal planning clients (unless specifically ask for it – i.e. vegetarian, gluten-free, etc.) Any type of diet that severely limits or restricts a food group is no bueno in my book!