Not All Calories Are The Same!?

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Not all calories are the same, and calorie counting is pointless.
Once upon a time, our pets were being looked after while we were on holiday, and one of our dogs secretly ate macadamia nuts, which can be very poisonous to dogs.
(Unfortunately, our cat has a habit of jumping on surfaces and knocking foods onto the floor, which our ever-hungry pug very much takes advantage of when he can).
However, our ever-hungry pug doesn’t chew and gobbles food like a monster, and it’s quite common to see whole foods in his poop. Thankfully, this terrible mistake was only realised a couple of days later, when a few macadamia nuts appeared fully in tact when they came out the other end.
In this instance, what the nuts contained clearly wasn’t fully absorbed by the body, right? (Phew). This is the difference between gross energy (the total amount we eat) and metabolisable energy (the amount we actually keep, after losses through urine and feces).
Well, this happens for humans too. When we don’t chew things very well, some of the food energy passes through us.
And, what foods we eat can also influence this.
Foods that are high in fibre can cause a little more energy to come out the other end, for example.
Foods that are very heavily processed might be easier to breakdown (like peanut butter, peanut flour or peanut oil versus whole peanuts).
Truth be told, if we all eat EXACTLY the same number of calories every single day, the number of calories I absorb might be a bit different to the number you absorb…
and both of these numbers probably change a little bit all the time, depending on what we eat and how we chew.
But, that’s ok, because we don’t have to obsess about every little tiny detail all the time, you know?
Calories still matter, food labels are still useful sometimes, and human beings are complicated.
Hopefully that takes quite a long, complex and boring topic and simplifies it in a way that you all understand, lol.
P.S. my best-selling book, ‘Everything Fat Loss’ is currently on sale at Amazon with an extra 23% off in Canada and an extra 10% off in the USA. Feel free to grab it before the price goes up.
geni.us/EverythingFatLoss
References:
- Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets
- The Metabolizable Energy and Lipid Bioaccessibility of Tree Nuts and Peanuts: A Systematic Review with Narrative Synthesis of Human and In Vitro Studies
- Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response

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16 сен 2023

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Комментарии : 17

@otarala 9 месяцев назад

I calorie counted for a while and found it was most useful simply to get an honest idea of what I was eating across a week or two. I certainly didnt find out that I was eating half the calories Id expected and still gaining weight.

@CBraxton 9 месяцев назад

“…Faster than an over-excited kid jumping down a slip n slide.” I love it. I have IBS. I’ve always said “like a laser beam” but I’m stealing this. Great video as always.

@SportifyTVofficial 9 месяцев назад

Can you make a video about inflammatory bowel disease? Does the people who have that need more protein than the recommended to increase muscle mass? Also is protein supplements okay with this condition? Because I have heard nutritionists say to avoid them

@nickvoelker7180 9 месяцев назад

He likely won't do a video, IBD experiences are very subjective and any one recommendation wouldn't be useful to the majority of the population. Like Ben, I also have Crohn's disease, and like him I've figured out how get a good physique while managing the disease. Some IBD suffers will need more protien. I do, I have substantial damage to my GI tract and I don't absorb nutrients like protein as well as healthy people. I eat between 1-1.3g or protein per pound of body weight depending on my goal. Protein supplements are okay for some, and completely off limits for others. The dairy based supplements will bother some people, it's the sweeteners or other additives that bother others. I use Isopure unflavored whey isolate and then add my own ingredients to get the macro profile I want in my shake. Isopure is the one I found that didn't wreck me, so I stick with it. Pea isolate and beef isolate are others I've done well with, but they taste awful. Typically with IBD and food, it's gonna be process of testing stuff and seeing your reaction. Our IBD cases are all different, and it's very rare to find something that works for everyone or even something that's the same between two people. I'm considering setting up and IG account to document my process of becoming a bodybuilder while managing Crohn's and Addison's disease. If I do it, I'll come back and add a link. I intend to show all the stuff I do to work around the diseases, and explain the things I do differently and why.

@catche85 9 месяцев назад

I recently saw a new doctor and before I'd even described what I was trying to find out about my problem with weight loss, he said "let me stop you right there. Have you heard of ultra processed foods?" Then he went on to tell me a calorie is not a calorie, exercise doesn't help you lose weight, it's not my fault, have I heard of the gut microbiome? I won't lose weight no matter what I do, have I heard of intermittent fasting? calorie counting is pointless, have I heard of HIIT? rolled oats are bad, only eat steel cut..... blah blah. The conclusion was I "probably" have a sensitivity to UPF and so should just stop eating those and not worry about anything else. Why, with the calorie is not a calorie thing, can't people say, calorie absorption/use differs, but no, your body cannot create calories that you didnt consume, so tracking calories will help you work out an upper limit.

@alexkaidon8700 9 месяцев назад

And you measure everything you eat and you lower the amount when gaining weight or you add the amount when you want to add weight. I don't understand why people don't just do that, like that 100% works every time. People just eat blindly and then never weigh what they eat, I don't even look at calories I look in the mirror lol, then I lower or increase my food, I started with the worst genetics and a fat teenager from an obese family and now other obese people tell me "I have good genes"🤣 I don't, I just don't trust every door label or marketing, only the mirror lol

@ElizabethUkeh 9 месяцев назад

Wow

@jeancater1388 9 месяцев назад

👍🏽

@hrsh3329 9 месяцев назад

🎉

@vertexmuscle4791 9 месяцев назад

So you admit they are right but say they’re wrong to point it out? It’s a perfect example of why calorie counting misses the point, the amount of food is important but we should not obsess over calorie recommendations because the type of food you eat massively affects absorption. 100 calories of honey will effect your body in a vastly different way to 100 calories of asparagus.

@JamesSmith-cm7sg 9 месяцев назад

Not really. Asparagus has fibre and will therefore be more sasiating, but both will have a similar thermic affect. Calorie counting is simply tracking energy intake over time, so you know you're in the right ballpark. How someone else absorbs food is irrelevant, it's about tracking yourself and seeing results.

@vertexmuscle4791 9 месяцев назад

@@JamesSmith-cm7sg what do you mean not really? Exactly it has far more fibre and therefore will be digested at a much slower rate and a significant amount of it will not be digested at all. Meanwhile honey would all be digested in the stomach in a very short time. They couldn’t be more different.

@Hat65 9 месяцев назад

@@vertexmuscle4791lol

@jajasi4752 9 месяцев назад

@@vertexmuscle4791calorie counting is a form of standardization, it is not about one meal is about the data in periods of time, the individual data can have a margin of error but the important part of it is the consistency of data and the relationship with your body weight. When you know how to count them and you have a good idea of your BMI and weight it is scary the accuracy. It is annoying but it is the most optimal and consistent way of controlling your weight if you are serious about it even if it is not for everybody.

@christophersmith5606 9 месяцев назад

Calorie counting is virtually useless. Yes, it gives you a “ballpark” figure but if you want an accurate account of what you have eaten and absorbed then it is pointless. Everyone has varying hormone levels, varying degrees of insulin resistance, varying degree of digestion and bacteria in our intestine. The generalised approach is pointless and most of us cannot afford personalised nutrition plans with regular blood work to check hormones and digestion.

@alexkaidon8700 9 месяцев назад

It's extremely useful to compare similar things against each other and other things, as it allows you to ballpark thing you are planing to eat. But count your intake, of course you should add in a 20% or so margin of error but it's still useful just not the way people use it. We need educational things that break this down, this guy is helpful actually watch more of his videos and keep lowering the amount u eat on the digital scales and don't give up x

@Nostradankus 9 месяцев назад

Hard disagree. I've lost 25kg this year, going for 1kg a week. All I've done is divide the amount of calories in a kilo of bodyfat by 7 (so 1100kcal a day) and then create a deficit in that range, counting the approximate amount of calories I eat just off food labels. Between eating less, eating a bit healthier on occasion and going for regular runs, it's worked out very well. I've not had my bloodwork done, let alone testing my digestion or base metabolic rate.