In our practice, we encounter many patients who appear to eat "perfectly" (watch calorie intake, eat regularly, eat wholesome healthy foods, exercise), but who cannot seem to lose the weight. Of course, there are many things to look into when evaluating someone who falls within this category, and we always start with blood work (which can reveal a lot of what is going on within the body), stress evaluation, and sleep evaluation. After we get baseline evaluations, we evaluate nutrition.
Here are 6 reasons why all calories are not created equal:
1. The 2 main types of sugars we get from our food are fructose and glucose. Studies show that fructose (added fructose, NOT the naturally occurring fructose in fruits) has more negative effects on satiety regulating hormones, metabolism, and appetite.
2. Foods are metabolized differently, called the "thermic effect of food". For example, protein and whole foods (fruits, vegetables, sprouted grains) requires more energy to metabolize, which is why metabolism is boosted when eating protein.
3. Protein suppresses appetite and leads to decreased calorie consumption, leading to "automatic" weight loss (i.e. not having to count calories, etc)
4. Satiety index of foods is variable. What is the satiety index? It is the measure of the ability of a particular food to reduce hunger, increase satiety/fullness, and reduce the amount of calories/energy consumed.
5. Low carb diets lead to automatic weight loss. Multiple studies show that eating a low carb diet leads to 2-3 times more weight loss/maintenance, especially if this becomes your diet for life (i.e. not a "temporary" quick fix).
6. Refined carbs are bad, and a lot of this is due to the glycemic index.
Click here to read more about each of these 6 items.