The Calorie Fallacy

How do you decide what to eat?

Since the introduction of calories as a measure of food energy content, we’ve become obsessed with them. The government’s official messages at the moment mention nothing else.  However in spite of its popularity, calorific content is a poor basis for making food choices.

A huge and powerful industry makes and aggressively markets low-calorie food products. The BBC showed some years ago in ‘The Big Fat Truth about Low Fat Food’, that these products are not good for your health.

Instead of thinking primarily about calories, I ask the people on my Nutrition Coaching courses to focus on the goodness in foods. Some foods provide nutrients and improve your health. These include fresh meat, fish, eggs, cheese, fruit, veg and natural fats. Good food gives you essential amino acids, essential fatty acids, vitamins, minerals and enzymes.

Other foods are bad for you and your body has to work really hard to deal with them by using up lots of your vitamins, minerals and enzymes and most of your energy too. They leave you with compromised health and feeling exhausted. These include processed foods, biscuits, crisps, donuts, snack bars, fizzy pop, flavoured water and ready meals.

Bad food contains refined sugar, salt, damaged fats, artificial sweeteners and additives. Often processed foods are chemically altered to increase the appeal to your taste buds. They override your body’s ways of knowing when you’ve had enough and you can just carry on eating more and more.

So stop worrying about calories and think about goodness. Ignore the marketing hype which results in low-fat and low-calorie foods being labelled as healthy even if they’re not. Think instead how food can build your health or harm you.

Top tip – eat real food!

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Food, Exercise and Weight Loss

April was a chilly old month but now the days are longer, the leaves are out and you might notice your energy levels rising and the urge to get moving. Combined with good diet, regular exercise is one of the best things you can do for your health. It boosts your metabolism and your mood, keeps everything flowing round your body, makes you strong and supple and keeps your heart healthy. However, it’s a minor player for weight loss (20%) compared to how you eat and drink (80%).

Energy balance (calories in vs calories out) has been heavily promoted by the food industry to keep the spotlight off their products. Coca-cola even funded a ‘science’ website (rumbled and disbanded) to falsely blame obesity on consumers’ sloth when it was their drinks’ fault all along. It’s a concept that’s resulted in thousands of people pounding treadmills week after

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week hoping to get slim. Aerobic exercise tends to increase appetite and people reach for the quick hit of a sweet snack/drink. “I’ve run so I’ll eat cake!” The truth is you can’t outrun a bad diet.

Simply reckoning calories doesn’t work because they don’t all have the same effect. What matters is the type of food you eat and the hormones your body makes in response. Every time you eat something sweet, you produce insulin. Insulin makes you store fat. And it stops your stored fat being released. This is the opposite of what you want.

Try strength training (sadly discouraged by some slimming clubs) followed by protein based snacks like cheese or a whey shake. You’ll increase muscle which burns calories even at rest, you’ll lose fat and you’ll gain the more svelte figure you want.  HIIT (High intensity interval training) is great too. Check with your doctor that it’s OK for you to do something this strenuous and remember to take rest days if you do these types of exercise.  With plenty of variety you’ll gain strength, stamina and flexibility.

So eat well to manage your weight and do some sort of movement every day for your health.

Top tip: Move and eat well.