Calorie counting and food restriction are discussed in this episode, and it's part of a limited series to celebrate the launch of the Big IF study, which aims to understand how intermittent fasting affects us.
Jonathan Wolff introduces the topic of calorie counting and its impact on our waistline, and invites listeners to join the Big IF study to discover if intermittent fasting can work for them.
Dr. Sarah Berry, a top nutritional scientist, is brought in to discuss her work around bioaccessibility and how food interacts with our bodies.
A calorie is a simple measure that we use in order to quantify how much energy is in food. One calorie, or strictly speaking kilocalorie, is the amount of energy needed to raise the temperature of one litre of water by one degree centigrade. We burn calories every day just by existing, and even more if we're active.
Calorie counting makes a lot of sense on the surface. Say your body burns 2,000 calories a day, and you only eat 1,500. You're going to lose weight, right?
There's a belief that if we can carefully control how much energy we're consuming in calories, and also control how much energy we're using, i.e. through physical activity or other means, that we will be able to control our body weight. But actually, it's a lot more complicated than that.
Jonathan Wolff and Dr. Sarah Berry discuss the inaccuracy of measuring calories, especially in nuts where 30 to 40% of the energy is excreted due to the structure of cell walls.
The calorie count on food packaging for nuts can be out by 30 to 40% from the actual metabolized calories.
The inaccuracy in measuring calories could lead to unknowingly consuming more calories than thought, but eating fewer calories than burning will likely result in weight loss.
Calorie counting may lead to short-term weight loss, but it often results in rebound weight gain and struggles to maintain the initial weight loss.
Calorie counters may focus on low-fat and low-sugar foods with fewer calories, but these heavily processed foods can upset the gut microbiome and lead to long-term health consequences.
Dr. Sarah Berry recommends focusing on the types of foods consumed, such as healthier, plant-based, and fiber-rich foods, for long-term weight improvement and maintenance.
Instead of solely counting calories, it's suggested to consider the quality of calories by distinguishing between fast calorie foods (ultra-processed, heavily refined) and slow calorie foods (minimally processed, closer to the original food item).
Food quality plays a crucial role in long-term health and sustained weight management, making it important to prioritize healthier and tastier food choices over calorie counting.