Does it matter where calories come from?

[katia7]

When trying to loose weight, does it matter where calories come from (protein, carbs, fat)? What I mean is... if 2 people are consuming the same # of calories and 1 is on low carb diet and he other one is on high carb diet, would one loose more weight then the other?
What's the sciense behind all this?

 

[sarahs]

Good question...I wanna know too!!!

 

[Bobbi]

A calorie is a calorie is a calorie as fat as your weight is concerned. But as far as your good health is concerned lean proteins, whole grains and healthy fats are the way to go. I am a proponent of a high carb, moderate fat, moderate protein diet. I know alot of people have had great success on Atkins type diets but the jury is still out on the long term effects and the mainstream doctors still like those carbs. I read an article about recent findings on the Atkins diet and while (obese) dieters lost more weight more quickly on the high protein diet, they gained all of it and more back in the end. The bottom line is high quality foods that satisfy, a caloric intake that is reasonable for you and moderate amounts of all nutrients. I eat about 50% carbohydrate, 25 protein and 25 fat. I maintain a healthy weight and am very satisfied. I eat whatever I want but am very careful about indulgances. I avoid hydrogenated fats, love monounsaturated fats (olive oil, avacados). I strive for balance but I eat cheese and chocolate when I need them and just balance them out with less caloric choices in other meals. Eating is a wonderful pleasure. No food is forbidden as long as the overall diet is nutritious and your caloric intake is in sync with your output.
Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi

 

[naughtoj]

Actually, while I agree with Bobby ( a calorie is a calorie is a calorie), a calorie is not a calorie, only because of this:

The thermic effect of food.


Say you were on a diet of pure carbs. Pure carbs are pretty easily converted to fat for storage so it takes a very small percentage of these calories to actually convert them. Lets say 10% of those carb calories are "burnt" off just to store them.

If you ate a pure fat diet, fat is fat and it takes virtually no additional energy to store this macronutrient.

If you ate a pure protein diet, protein is the hardest to convert to fat and it takes approx. 25 percent of the calories you ate in protein to convert it to fat. So say you ate a 100 calorie chicken breast...you would need atleast 25 calories of that to convert to fat and your "net" calories, if you will, would only be 75. See??

So, I would have to say, if you could isolate each macronutrient and just eat one or the other (which would almost be impossible) you would stay the leanest on a pure protein diet, second leanest on the carb diet and third leanest on the pure fat diet.
Since you can't realistically do that, nor would you ever want to, I like to have more protein in my diet simply to feed my muscles and to take advantage of this thermic effect. I have to say that I believe a higher protein diet, say, 50-30-20 (carbs, protein, fat) will keep you leaner than a diet of say 75-15-10.

Boy am I rambling.....hope this makes some sense....

Janice

 

[naughtoj]

But PLEASE OH PLEASE don't start eating nothing but protein. That is NOT the purpose of my post. Purely scientifical stuff I am stating, but I agree whole heartedly with Bobby's approach and diet plan!!!

janice

 

[FitnessGoddess]

I can't remember where I read or heard it but I saw/heard that a calorie is not a calorie. A short study was done putting a group of people on high fat, lower carb (not NO carb) diet of say 2200 calories & another group on low fat, high carb diet of 2200 calories. The low fat group actually lost weight SLOWER than those on the high fat group. So, while some fat is not good for you, we do need it & there are good fats.

I want to say this was related to Atkins research but I honestly don't remember. The truth of the matter is that the Atkins diet if followed to the letter only wants you to reduce "processed" carbs--bread & pasta & also fruit because it is high in sugar. The diet says to eat all the vegis--lettuce, spinach, broccoli, brussel sprouts, you want. So, those "poo poo-ers" that claim Atkins says no carb, need to go read his book.

 

[Bobbi]

I think the real problem with low carb is that it becomes boring and, hence, difficult to follow. But I also think low carb is fine for some people and can be done healthily. It's not for me though. I love carbs and the idea of not eating rice or pasta or bread would be too sad for words. I have actually increased my protein intake since last year. I have had trouble with my teeth and my feet and had surgeries and the protein is essential to rebuild things. I used to easily eat 65 to 70% of my diet from carbs but as Janice said they burn easily and can result in hunger. A little extra protein or fat helps give one that feeling of fullness and I have stayed relatively lean even with limited activity due to the foot injury. If I had continued with high, high carbs, I'd probably have gained a few pounds due to the decrease in activity. I find I rarely ever get bingy where I am dying for something sweet and gotta have it.

I think the problem alot of mainstream nutritionists have with Atkin's is the tolerance it has for a high intake of saturated fat. You know the clain that the problem is carbs, not fat. It is well studied that fat is bad for the heart. Most healthy people on a low carb diet wouldn't do the bacon, egg, steak cheese thing except in moderation. Those folks who do may have trouble in the long term.
Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi

 

[bethj]

The best way to portion out your calories is to figure out what keeps you feeling the most full, and therefore, what diet you are most likely to stick with and not get cravings and end up cheating and binging. A high carb diet, espcially the kind with snack foods that replace fat with sugar ("low fat cookies"), are notorious for causing severe hunger an hour after you eat. It is very hard to stay on that type of diet. A diet higher in protein, fiber and good fats, and lower in carbs, will keep you much more satisfied and give you higher energy levels throughout the day. Everyone has a different metablolism. I'm 45 and found that I've had to increase my protein and cut carbs in order to not get hungry an hour after my meal. (This ravenous appetite thing is totally new to me-a perimenopausal symptom.) I aim for 40% carb; 30% protein; and 30% fat. I eat the equivalent of 2 pieces of whole wheat bread a day (or 1 cup of brown rice or wheat pasta) and the rest of the carbs are fruits, vegies, and skim milk/dairy. I literally never get hungry on this diet! Even at meal time I'm not terribly hungry. I don't eat between meals. I know everyone says to eat 6 small meals a day but I just can't do that-it seems to fuel up my hunger drive to eat 200-300 calorie portions every 3 hours. I need a real meal to keep my appetite at bay. My total calories are about 1900 and I am 5 feet 4 and maintain my weight 128 pounds. I do 2 hours of cardio, 3 hours of weights, and 5 days of 40 minute walks per week. This seems to work for me.
Beth

 

[26.2runner]

I do find that it is easier for me to stay lean with less carbs, but as a distance runner I "hit the wall" if I cut it too low. I have to be really careful of this. When training for my last marathon, I got a little "fluffy" when I had to increase my carbs for the long runs at the end of the training program, but when I cut my carbs too low I bonked too early. It's all a matter of balance. Being lean doesn't do you any good if you have no energy left for the activities you have planned. The old adage "listen to your body" is a good one to follow.

 

[Sheilaraecote]

It is easier for me to stay lean with less carbs of the processed type (bread, rice, etc.). However, I found that when I decreased my fat intake, I almost killed my good cholestrol while my bad cholestrol went higher. So I added back the fat to my diet making sure it was olive or canola oil and salmon. That worked and my good cholestrol has gone up and my bad cholestrol down. Soon I will find out if flaxseeds are helping my cholestrol as well.
I am a proponent of 40 30 30 and try to balance my protein and carbs each meal with an effort to have some fat thrown in during the day that is good for me. I have found my body stores the carbs too well and a calorie is not just a calorie.
I also found out that some people (i.e. me) are "egg responders". An egg responder is someone who has a cholestrol increase when they eat whole eggs (yolks).
Not so simple sometimes - diet and eating.
Sheila

 

[KTsMom]

It does if you want to lose fat, not muscle. Try not to eat white carbs (sugar, white flour products, white pasta, white rice, and processed foods). They have a high glycemic index. They convert to sugar very quickly in the blood stream increasing insulin levels, triggering fat storage. Try to have some protein at every meal, whole grains, lots of veggies, fruit, and good fats in moderation (olive oil, all natural peanut butter, nuts, seeds).
Having said that, don't totally deprive yourself of sweet treats now and again. How much damage can a junior mint do.....the tiny little mint....yummy!