“To lose weight, eat less and exercise more.” “Calories in, calories out.” “A calorie is a calorie.”
All calories are NOT equal. For example, 1,000 calories from chips and beer are not the same as 1,000 calories of, say, meat, vegetables, or olive oil.
When it comes to calories, I suggest you forget that you can count at all.
It is true that extreme starvation will result in weight loss. It is also true that when the macronutrient (carbohydrate, fat, protein) composition of a diet is held constant but total calories vary, lower calorie intake can achieve weight loss (as well as create hunger and misery).
In one British study, even when calories were limited to a near-starvation level of 1,000 calories per day, if those calories were 90 percent carbohydrate, weight would increase, while 1,000 calories as 90 percent fat or 90 percent protein would result in substantial weight loss.
The differences hinge on whether or not insulin is provoked and far less on the calories themselves. Insulin causes sugars (glucose) to enter cells and be converted to fat, while suppressing mobilization of fat from fat cells.
Foods that trigger insulin the most (WHEAT, GRAINS and SUGARS) are therefore the most potent for weight gain, while their absence allows weight loss; the equation is quite simple.
Carbohydrates from sources of grains are particularity dangerous.
What goes up must come down. Blood sugar highs are inevitably followed by blood sugar lows with shakiness, mental cloudiness, and hunger, a 2-hour cycle that sets you in an endless 2-hour hunt for food. The combination provides a perfect formula for weight gain, effects that have caused me to accuse WHEAT, GRAINS and SUGARS of being foods that are perfect for causing weight gain and obesity.
Despite the fact that I am telling you to not count calories or restrict portion size, when you remove grains from the diet while not restricting calories or fat, calorie intake drops effortlessly by 400 or more calories per day, often much more. By removing sources of gliadin protein–derived opiates, addictive relationships with food dissolve, while the period between, say, lunch and dinner is no longer filled with anxiousness over the next meal.
You will find that you rarely even think about food between meals.
Calorie intake therefore drops effortlessly and naturally with grain elimination and food intake reverts back to that of providing sustenance; you eat what you require, nothing more, nothing less. So calories in, calories— who cares?