The Connection between Calories and Health
Have you spent time tracking every morsel of food that goes into your body? Trying to make sure you are in the “healthy” caloric range?
Then I have some news for you about number of calories you eat and health.
It isn’t the same thing! There is not a connection in the way you may think.
A calorie is simply a measurement. It is approximately “the amount of energy needed to raise the temperature of one gram of water by one degree Celsius at a pressure of one atmosphere.” That doesn’t sound like a magical number of health does it? Now I am the first to admit I am a science nerd, I love learning the ins and outs of how our body operates and the nitty gritty details of the chemistry behind it. But sometimes when we overanalyze this we forget that that our bodies are not a separate entity from us. They are a PART of us and not a math equation on a piece of homework.
So it really is about the NUTRIENTS that we are consuming that makes a difference in our health. We need enough B12, zinc, folate, iron, magnesium, etc., etc. When you are not getting these important nutrients then it doesn’t really matter how many calories you are eating. This is why America is so OVER-FED yet so undernourished. The endless calories from processed foods and eating out can not make up for the desperate lack of nutrients many are receiving day in and day out.
Of course calories do matter to a point, you must have enough to get in energy so that you do not starve, if you consume too much (which is very individual to the person) then you will have an overflow of energy and gain weight. But that middle ground is not as mucky as we make it out to be, it is where your body WANTS to be.
So Instead of counting calories you should try paying attention to the quality, nutrient-density, and macronutrients of the foods.
So what does that mean?
A great example of this is Fat which has the highest caloric content per gram. This macronutrient (along with protein and carbohydrates) has a very distinct difference in nutrient density between sources.You could choose a serving of Avocado, providing vitamin K, C, Potassium, and other vitamins and minerals. This Avocado also provides fiber, small amounts of protein and monounsaturated fat that helps fight heart disease and obesity.
-OR- you could consume the same amount of calories in Canola oil, which is often used to fry foods, in baked items, or as a roasting oil. It is low in essential nutrients, very processed, often produced from GMO seeds, higher in damaging polyunsaturated fats, and the fats tend to go rancid quickly before they may even make it to your grocery shelf or home.
Comparing these two items you can dish out the exact same amount in 100 calories, however, in one you get a filling nutrient-dense food item, and in the other you get an unfulfilling, nutrient-lacking food item.
This could be the same for so many foods. You may choose to fill a day of 1500 calorie foods with vegetables, nuts, seeds, coconut oil, wild-caught salmon, and fruits, or fill it quickly with calorically dense but nutrient-deficient candy bars, chips, processed meats, bagels and breads.
So do you really think the first example of “calories” filled with balanced macronutrients, vitamins and minerals will react the same in your body as the second example?
Simply it will not. Your body will use these foods completely differently, either building your immune system, feeding that oh so important gut bacteria with the right energy sources to thrive, producing balanced neurotransmitters for brain health, restoring and regenerating cells and muscles and keeping your blood sugar and endocrine system balanced and regulated throughout the day.
All of THOSE systems are what will influence your health… and yes, your weight… more than the number of calories you eat.
Your body is not your enemy
It wants to be healthy, fit and thriving. You just have to learn how to listen to it correctly and feed it what it needs. This is the answer to sustaining weight loss and reaching goals more so than counting calories.
When consuming nutrient deficient and addictive foods such as sugar, and unhealthy processed fats and protein we create false signals in our body making it difficult to allow it to tell you what it really wants. The intense surges of dopamine produced in your brain immediately after eating sugar can create a euphoric, drug-like reaction telling you that you ate something pleasurable but giving your body a harmful burst of insulin, throwing your blood sugar, energy and metabolism out of whack. We have also recreated this brain reaction in many marketed foods from chemical food additives, artificial sweeteners, and combining high sugar and high fat foods to keep you coming back from more.
This can create a viscous cycle, wanting more yet being deprived of what we truly need.
Here are 3 steps to regaining that connection to your body to know what it truly needs to find health and a balanced body weight
1) Stop counting calories and focus on eating whole unprocessed foods to lose excess weight.
I have done experiments in the past by keeping food journals to see what I eat and what the caloric and macro nutrients levels ended up like at the end of the day. I have been amazed that the majority of the time when I was just eating REAL foods, vegetables, fruits, and meats that my calorie level was much lower than expected. This is because these foods fill you up! You can eat giant salads and healthy proteins and be full and energetic for hours as opposed to a giant soda which will do nothing for your satiety level leaving you looking for more snacks.
So to lose weight try just focusing on real foods. This will not only be good for your metabolism and other systems in your body but will set you up for healthy weight loss quicker than you may imagine.
2) Eliminate “false” tastes and signals.
It can take some time to reconnect your brain to your gut. If you have tried cutting out caffeine or gluten before you may have gone through real physical withdrawal symptoms. But cutting out foods that are problematic to you or creating false cravings, like sugar, to make up for the blood sugar and energy swings and imbalances in your gut, will start to get your body back on track to where it wants to be, a place of healthy homeostasis. It can take time to retrain these signals, so give up the sugar and processed foods for 3 weeks and see clearly how you stop “craving” these depriving foods and how much better you feel.
3) Remember your body is on your side
Most importantly, if you do not take anything else from this article, remember that your body is a part of YOU. It is on your team and it wants to play nice. Stop treating it like the enemy conspiring to make you fat and bring you down.
Give your body what it needs to operate smoothly, real foods with vitamins, minerals, and the right kinds of fat, carbohydrates and proteins and then TRUST that it knows what it is doing and you will be amazed to see the changes that you can make when your brain and body work together.