Fun fact: When you eat different foods, your body actually expends different amounts of energy digesting, absorbing, and metabolizing the nutrients. Protein-rich foods have the greatest thermic effect, and they seem to suppress hunger better than any other macronutrient.
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Perhaps even more surprising is that certain types of carbohydrates — simple sugars such as glucose or fructose and refined grains — are particularly stealthy at eluding our sense of fullness. They have low thermic effect and are low in fiber, which decreases their thermic effect even further compared to high-fiber carbs like veggies, fruits, or whole grains.
2. Count How Many Calories You Actually Eat and Burn
Fructose, in particular, is likely the worst source of Calories to consume. This abundant, super sweet, super cheap form of added sugar follows different metabolic pathways than other carbohydrates, alters appetite-system signaling, and bypasses hunger-hormone responses. The amount of fructose we consume may even be a main driver of the development of insulin resistance and its progression to diabetes. Minimizing intake of processed carbohydrates, and especially added sugars like fructose, is critical if you want to optimize your health and manage your appetite. Researchers have observed that whole, unprocessed meals containing complex, fiber-rich carbohydrates demand nearly 50 percent more energy to digest and absorb compared to processed meals containing the same amount of Calories.
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The bottom line is this: To keep your metabolism humming, your hunger managed, and fat storage averted, eat plenty of fibrous vegetables, ample protein, and minimally processed complex carbs based on your activity level. And, of course, minimize your intake of processed grains and added sugars. Most people I know eat food, not Calories. They digest proteins, carbohydrates, and fats, not Calories. They absorb nutrients and metabolize energy, not Calories. We may think we know plenty about the Calories contained in our food choices and even understand a great deal of how our bodies metabolize various foods.
What you absorb and what your gut microflora absorbs can determine a lot about your weight and health. Multiple studies have shown that transplanting gut microbes from obese mice into normal-weight mice was enough to make the normal-weight mice gain weight, despite no change in diet or exercise. Conversely, diets rich in wholesome, fiber-rich produce and naturally fermented foods can positively shift the gut microbiome and influence a number of healthier metabolic outcomes.
Anyone lost weight with calorie counting alone?
Beyond energy absorption, the types of bacteria living in the gut have also been shown to influence whole-body metabolism, and even play a role in preventing metabolic syndrome and diabetes. Energy balance still matters for weight and body-composition regulation. Not all Calories are equal for all people, at all times, under all conditions. If monitoring Calories helps you stay on track with your nutrition and health goals, then keep monitoring them.
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Focus on other factors like eating nutrient-dense, minimally processed foods rich in protein and fiber. Barr, S. Postprandial energy expenditure in. Food and Nutrition Research , July. Jequier, E. Pathways to obesity. Johnston, C. Journal of the American College of Nutrition , Feb: 21 1 Ley, R. Human gut microbes associated with obesity. Nature , Lustig, R. Journal of the American Dietetic Association , 9 McNamee, D.
Metabolic Syndrome May be Prevented by healthy gut bacteria. Page, K.
Can you Lose Weight Counting Calories? The Answer May Surprise You!
Effects of fructose vs glucose on regional cerebral blood flow in brain regions involved with appetite and reward pathways. JAMA , 1 Stanhope, K. The Journal of Clinical Investigation , 5 At CentreSpringMD each patient is seen as an individual and not a mathematical calculation.
Our team can look at your lifestyle as a whole and help you with your weight goals without forcing you to count every calorie you consume. Are you adhering to the above principles for best weight loss, but still not able to lose weight? There could be more serious underlying issues. So what will you find as a patient at our office?
As you can see, at CentreSpringMD, we are committed to a new model of medicine with true patient centered, collaborative care — a safe place for your child to get the care they deserve. Tags: better way to weight loss , calorie counting , effective weight loss , healthy weight , lose weight , weight loss. Categories: Weight Loss. Check your inbox or spam folder to confirm your subscription.
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Book Appointment. Written by Margot Wittenveen. Tags: better way to weight loss , calorie counting , effective weight loss , healthy weight , lose weight , weight loss Categories: Weight Loss. How to Define Obesity? While this number does help to diagnostically classify someone as either overweight, obese or morbidly obese, What is Endometriosis? Do you experience severe cramping, heavy bleeding and clots during your cycle?
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