Is the caliber of Calories More Essential Than Quantity

 

Quality or Quantity The Great Calorie Debate: 55 Min Phys

Video taken from the channel: Andy Galpin


 

You weren’t born to count calories!

Video taken from the channel: bodygroove


 

Gary Taubes The Quality of Calories @ JumpstartMD’s Weight of the Nation 2018 Conference

Video taken from the channel: JumpstartMD


 

Counting Calories and Dieting: Mayo Clinic Radio

Video taken from the channel: Mayo Clinic


 

Fractured Fairy Tales Quality Is More Important Than Quantity

Video taken from the channel: Emmitt Owens


 

Biggest calorie myths

Video taken from the channel: CBS


 

Calorie Quality Vs Calorie Quantity

Video taken from the channel: Just In Health


Those who followed that advice, focusing on the quality of the calories they consumed over the quantity, lost significant amounts of weight — regardless of whether their diets were low-carb or low-fat. “Steel-cut oats and kale are both low-fat; so are sodas and white bread, but the oats and kale are likely more filling, more satiating. Is the type of food you eat more important that the actual amount of calories you consume? I think the answer is yes. The type of food you choose to eat will have a greater impact on your overall body weight and health than the number of calories you choose to eat or not eat. Quality Calories vs.

Quantity Calories. However in regards to chronic disease prevention, the quality of the foods within a diet is much more important than the quantity of those foods. Research is beginning to consistently support this idea for more recent studies on the subject of weight loss. People feel hungrier on such a diet and end up eating more. It’s another example of why calorie quality is more important than quantity.

There are metabolic effects as well. In one study, eating a diet low in carbs but high in fat (60% fat) led to an increase in energy expenditure of 325 kilocalories per day compared to a low-fat diet (20% fat). However, all calories, are not created equally and the quality of calories is as important, if not more so, than the quantity.

Aside from the obvious health benefits of eating in line with the second option, such as greater vitamin and mineral consumption and a better general quality of food, there are other factors at play that make this mathematical equation a little more complicated. The research lends strong support to the notion that diet quality, not quantity, is what helps people lose and manage their weight most easily in the long run. Which is why hitting your macros is far more important than staying within your caloric budget – quantity versus quality. Not all calories are created equal. You have to fuel your body accordingly, depending on your goals.

For example, building more muscle requires more carbohydrates because you’ll be burning more glycogen. I should also note that weight loss is about so much more than calories. It encompasses exercise, how you sleep, how stressed you are, and health issues that you may not be able to control, like. Keeping the amount of calories you consume balanced with the amount of calories you burn through regular metabolism and physical activity will keep your weight stable.

When you take in more calories than your body burns, your body stores these extra calories as fat and you gain weight. New research sheds light on why the quality of our food may be more important for maintaining a healthy weight For a long time (and sometimes still) many weight loss programs focused heavily on the caloric value of foods. Some professionals suggest that weight loss clients pay close attention to “calories in versus calories out.”.

List of related literature:

For example, individuals who consume diets supplying more or fewer calories can still use the DVs as a rough guide to ensure that they are getting adequate amounts of vitamin C, for example, but not too much saturated fat.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

Both the quantity and quality of the food are important for the body.

“School Organisation & Administration” by K.S. Sidhu
from School Organisation & Administration
by K.S. Sidhu
Sterling Publishers Private Limited, 1996

These small errors are not important when planning menus and food supplies for individuals or populations, but they are important at the individual level where small errors in matching total energy requirements and total energy intake have long-term consequences for weight maintenance.

“Biochemical, Physiological, and Molecular Aspects of Human Nutrition E-Book” by Martha H. Stipanuk, Marie A. Caudill
from Biochemical, Physiological, and Molecular Aspects of Human Nutrition E-Book
by Martha H. Stipanuk, Marie A. Caudill
Elsevier Health Sciences, 2018

Some people need fewer kcal; others need more.

“Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach” by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach
by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
Elsevier Health Sciences, 2018

There is mounting evidence suggesting that the quality of calories is as important, if not more, than the quantity of calories.

“Quality in Obesity Treatment” by John M. Morton, Stacy A. Brethauer, Eric J. DeMaria, Scott Kahan, Matthew M. Hutter
from Quality in Obesity Treatment
by John M. Morton, Stacy A. Brethauer, et. al.
Springer International Publishing, 2019

People with a sedentary lifestyle and average body size will need less food intake than those with moderate or high levels of activity or greater body size to maintain the status quo.

“The New Public Health” by Theodore H. Tulchinsky, Elena A. Varavikova
from The New Public Health
by Theodore H. Tulchinsky, Elena A. Varavikova
Elsevier Science, 2014

The macronutrient composition of the food is usually less important than the total energy content, except when heavy efforts are required over short (2to 3-day) periods, when carbohydrate content may be the most important nutritional consideration.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

The quality of the food is more important than quantity in most situations.

“Potter & Perry's Fundamentals of Nursing Australian Version E-Book” by Jackie Crisp, Catherine Taylor
from Potter & Perry’s Fundamentals of Nursing Australian Version E-Book
by Jackie Crisp, Catherine Taylor
Elsevier Health Sciences, 2012

Calories are important, but maintaining good health is not as simple as balancing the number of calories in versus the number of calories out.

“The 5 Choices: The Path to Extraordinary Productivity” by Kory Kogon, Adam Merrill, Leena Rinne
from The 5 Choices: The Path to Extraordinary Productivity
by Kory Kogon, Adam Merrill, Leena Rinne
Simon & Schuster, 2016

Knowing the caloric value of foods is important.

“Introduction to the Human Body” by Gerard J. Tortora, Bryan H. Derrickson
from Introduction to the Human Body
by Gerard J. Tortora, Bryan H. Derrickson
Wiley, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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19 comments

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  • Food and drug industries funding university studies is bribery and fraud.
    Gary Taubes & Dr Phinney got me into HF/LC and keto many years ago. Deep gratitude.

  • Fuck you hillary supporters!!!!!!!!!!!!!!!!! Haaaaaaaaaaaaaa!!!!!!!You fucking losers lost BIG TIME!!!!!! President, Senate, House.!!!!!!!!!!!!!! Fuck you LOSERS!!!!!!!!Haaaaaaaaaaaaaa!!!!!!!!!!

  • I wish I would’ve come across this video a long time ago, I would’ve saved myself from a 4 year eating disorder. Loved this video! Thumbs up! Wise words

  • OMG Misty, plain speaking as ever but the best message ever to put out there to make people, especially women (let’s face it, we obsess over food the most) realise there is more to life than calories. This is so inspirational, thank you for sharing, I’m your number 1 fan!

  • Girl that was awesome!!! I have been on a roller coaster ride for years because I stress eat. Now I am dealing with medical issues that rely on me being conscious of what I eat. This practice is so simple and realistic that it made sense! Love it:) Thank you

  • Good vid, but you should have explained more about the diet drinksso I’ll do it instead yes there is no ‘apparent’ calories, however ALL sugars and ‘sweeteners’ are the same and should be treated as regular sugar, because they cause a spike in insulin. When trying to lose weight it’s good to have less sugary foods, instead of trying to busy ourselves with zero calorie, low sugar brands. Sugary drinks and dessert all the same. If you must have zero calorie don’t have the whole can, and opt for slow release sugar such as fruits or even non sugary food, it will give you energy but not energy from sugar, and you’ll more likely burn stored fat.

    You see you did not go into too much detail about that, because diet drinks is the biggest cheat out there, when you know the facts that trick won’t work for you.

  • I have struggled with my weight and food all my life.  Balance and moderation is the key. Sometimes, however, it’s difficult to eat just a few cookies. I try. I tell myself, “Eydie, You’re only going to have 3 cookies.”.  There are times I listen to myself and then there are times when I shut out my own words. Sigh.

    I needed to hear you this morning. At first I thought this was a new exercise video so I did a warm up then turned you on. Then I hear your words and they are words I’ve said to myself so many times and I believe in the words. As I write this note I’m listening to your video for a second time this morning. I couldn’t write the first time because I was in tears. 

    Every morning I move to your videos. I love that they are so un-regimented. You guide me steps, but  allow me to move as my body dictates. Your videos are the first I’m able to follow and actually do. It helps that I’ve recently had 2 total knee replacements but moving to your videos are fun and freeing. 

    I live in a 55+ community in Mesa, AZ. I’d love to bring Body Groove into our community. I’m thinking about starting a small group. And because many of your “routines” can be done in a chair (even though it’s a 55+ community, the average age is 73) it would be easy for those who can’t move so easily to participate. 

    Thank you for being you. Thank you for sharing your story. Thank you for waking me up.  Thank you, Misty! 

    Eydie:)

  • Wow what an incredible lecture!
    I put on 70 lbs from age 20 years to 56 years around my waist.
    I have lost all that fat in the last 10 months by reducing my insulin levels!
    LCHF is the way to go!
    I also eat OMAD and fast!
    Lets keep spreading the message!

  • What’s with all the Jew talk in this thing I thought I was about fat and calories and diabetes and fatty liver it’s all jew this jew that.!?

  • Please go to PLANT POSITIVE or NUTRITIONFACTS.ORG to get the truth about nutrition. Peer reviewed non industry funded scientic studies about nutrition. Not bro science a la Taubes

  • Thanks for your words. Thanks for sharing your experience. Thanks for your wisdom. Thanks for your dances and videos. Thanks. You are wonderful person.

  • I meet lots of people who think they know what Keto is and are just interested in loosing weight easily and quickly. If you approach anything like a fad and don’t care to understand it, you probably aren’t going to succeed. Keto/LCHF is not a fad.

    I also meet more and more people at places like my local Trader Joe’s who have adopted a low carb lifestyle. In fact, an employee who eats LCHF told me their bread sales have dropped significantly.

    There is so much great information from speakers like Gary Taubes that people have easy access to here on YouTube and share it.

  • I needed to hear this, because I struggle with food addiction and hypothyroidism, I am very overweight, I need to find something that works.

  • I gotta say, ive been studying exercise science for at least an hour every day for over two years now for my ambition to become an exercise scientist in the future and watching just a couple of your videos cleared a lot of concepts up for me. I thank you sir. Keep up the good work!!

  • Obesity is not a dirty word. Doctors look at it as Too many Calories In, Too little Exercise Out, (CICO) when they
    should look at their own failure of not recognizing it as a Fat Accumulation Disorder and diagnose it as such. This can be described as Medical Negligence.
    http://70goingon100.com/the-obesogenic-diet.html

    How This Clinical Nutritionist Changes Lives with Hunger | Mike Mutzel
    on Health Theory https://www.youtube.com/watch?v=dNzCt2bzyqg&feature=youtu.be&fbclid=IwAR3Vrus7ZMws-SgvKd2FLbbIG5OCJlYRg1gS4fYE5E0Sh8rAmhE3CgFRxTw

  • Sorry sir but coming from a fat guy… after I’ve lost around 60 kg of fat ( 51:18) heck i feel hungry all the time, and if i eat over maintenance even 3000 kcals more i still feel hungry, we’re all different…I am still searching for ways to lose more fat, I’m currently at around 83-84 kg, but damn i feel famished, all. the. time.:)) it’s just what i feel, I know, but eating healthier indeed helps…

  • This was a really good video Dr. Galpin. I have a slightly unrelated question but I think you will be able to answer it really well. How would you quantify the energy expended from resistance training? This question confuses me because during the workout itself, resistance training has an aerobic component and anaerobic component (especially as the intensity increases) which would contribute to the calories burned. However, after the workout is over, there is an additional aerobic component (commonly known as epoc), which also burns calories. Furthermore, does increasing the intensity and weight lifted over time (thereby recruiting more type 2 muscle fibers) increase energy expenditure substantially (perhaps because of anaerobic metabolism)? If two lifters do the same exact amount of volume, but one lifter lifts twice the amount of weight each rep than the other lifter, will there be a large difference in energy expenditure between the two lifters? In this way, would increasing strength actually aid in staying lean? What are your thought on this topic? Thanks so much!

  • This made sense. I mean… actual freaking not a doubt in my head…light bursting through the trees… perfect sense. Yeah. Thank you!

  • Awesome presentation! So many great points throughout the talk…… and added bonus, Gary is such a smart and sexy guy ���� I just love his stuff