Calories Aren’t the Whole Story: Why the Type of Food You Eat Matters

If weight loss were simply about counting calories, it would probably be a lot easier.

Calories absolutely matter. Your body cannot gain or lose body fat independently of energy balance. But two foods containing the same number of calories can have very different effects on hunger, fullness, blood sugar, hormones and how much you want to eat later.

That is why focusing only on the number of calories can miss an important part of the picture.

500 Calories Is 500 Calories, But the Experience Can Be Very Different

Think about 500 calories of potato chips compared with 500 calories of plain potatoes.

Depending on size and preparation, 500 calories of plain potatoes is roughly four medium potatoes.

Now imagine sitting down and eating four whole potatoes.

That is a substantial amount of food.

Potatoes contain a lot of water and provide fiber and other nutrients. They also require considerably more chewing and take up much more space on your plate and in your stomach.

Now compare that with potato chips.

Because chips have had much of their water removed and have added fat, they are much more calorie dense. You can consume hundreds of calories from a relatively small portion.

You might finish 500 calories of chips and still want more.

Eating four whole potatoes is a very different experience.

Some Foods Make It Easier to Keep Eating

Highly palatable foods that combine refined carbohydrates, fat and salt can be very easy to overeat.

That doesn’t mean those foods are automatically “bad,” and it doesn’t mean eating them immediately causes fat gain.

It means that the foods we choose can influence how easy or difficult it is to regulate how much we eat.

A 500 calorie food that leaves you hungry shortly afterward can potentially lead to another snack or meal.

A 500 calorie meal that keeps you satisfied for several hours may make it much easier to naturally eat less throughout the remainder of the day.

Over time, that difference can matter.

Your Hormones Are Part of the Conversation Too

When we eat, our bodies don’t simply count calories.

Food triggers a complex series of physiological responses involving hormones and signals that help regulate blood glucose, energy storage, digestion, hunger and fullness.

Insulin is one of those hormones. After eating, especially carbohydrate containing foods, insulin helps move glucose from the bloodstream into cells and temporarily suppresses the release of stored fat.

But insulin isn’t the only hormone involved, and insulin by itself does not determine whether someone gains body fat. Hormones involved in hunger and satiety, including GLP 1, GIP, ghrelin, leptin and others, are also part of the body’s energy regulation system.

This is one reason nutrition is more complicated than simply saying, “Eat fewer calories.”

Protein, Fiber and Whole Foods Can Help

Instead of spending your entire day trying to hit the lowest calorie number possible, think about what those calories are providing your body.

Meals containing adequate protein, fiber rich carbohydrates, vegetables, fruit and minimally processed foods tend to provide more volume and nutrients and can make staying satisfied easier.

Ask yourself:

Will this food keep me satisfied?

Does it contain protein or fiber?

Am I eating mostly whole foods or foods that make me want to keep eating?

How do I feel an hour or two after eating it?

Those questions can sometimes teach you more about your eating habits than simply looking at a calorie number.

You Don’t Have to Eat Perfectly

Good nutrition doesn’t require eliminating potato chips, desserts or the foods you enjoy.

The goal is to understand why some foods make it easier to feel satisfied while others can make it surprisingly easy to consume far more energy than you intended.

Calories matter. But where those calories come from matters too.

Learning how food affects your hunger, fullness and overall eating patterns can help you make choices you can actually maintain.

At Body Blast Fitness Studio in Taunton, Massachusetts, we believe nutrition education should help women understand their bodies rather than simply hand them another restrictive diet. Our members have access to one on one nutritional education and support as part of their membership.

Better choices don’t have to be perfect choices. They just need to move you in the right direction.