Calories are a unit of measurement of heat. A calorie is the amount of heat required to raise the temperature of one liter of water one degree. To calculate the calories in the food, the amount of heat produced by food to be completely incinerated by electrocution in a bomb calorimeter is measured.
But the effect on our body is not always the same, it does not “burn” the same way or is as efficient as a bomb calorimeter.
Caloric density is the number of calories in a nutrient divided weight, kcal / g. 1 gram of protein or carbohydrate contains approximately 4 kcal and one gram of fat contains about 9 calories. Arguably refers to the “concentrated” find the calories per gram of food.
A first mechanism is to feel “full”, regulated by the volume enough to fill your stomach food. This mechanism would mark therefore in order intake.
The second mechanism is related to the energy balance, regulated by the hypothalamus primarily, which controls a number of hormones such as leptin produced by your “desire” to start eating (less fat = hungrier = less energy consumption = less like exercise).
The problem of a less dense diet, and therefore more volume, causing a fall in appetite for a very short period, while a dense diet (ie, high fat, low carbohydrate) marks a more sustained but less volume satiety.
As a counterpoint, satiety based purely on a “fill” can lead us to increase our response capacity to introduce quantity (volume) of food in the stomach.
Palatability is the pleasure that food intake in us. The problem with highly palatable food is given, especially when used at a time when the appetite is very present: leads to bad choices about food, we fall at a time of overeating and shoot our anxiety to that calmed down with the first mechanism referred to in paragraph of “satiety”.
Processed foods and unprocessed
A processed food is one that has been manipulated from its natural state and exhibiting characteristics as a packaging greater amount of added sugar and sodium, modified starches and a long list of ingredients (preservatives that prolong life).
In addition, foods are very dense calorically speaking. This means, with a low amount of nutrients (many are lost during handling, hence most of these foods present an “enriched with vitamins …”) Offer a high amount of calories and also have low fiber content. Fiber is a relevant in our health by their impact on lipid profile nutrient, the immune system by the intestinal flora, the input control blood glucose and its role in the loss / regulation of adipose tissue by satiety. Although that`s another subject.
Also, common is the use of trans fat (partially hydrogenated) to “accommodate” the vegetable oils in certain foods, but also refinement produces certain derivatives which are toxic and inflammatory for us after digestion.
Therefore, a non-processed food would be basically the opposite of the above … Comprehensive / complete products and have not been, if anything, modified from its natural state.
When we refer to a processed food obviously one speak highly processed. All have been manipulated, is the degree of processing to which we refer.
IIFYM & eat clean
The trend “If It Fit Your Macros”, the idea is very simple even if it is misrepresenting: what matters is the ratio of macro nutrients (the amount of each macro molecule / nutrient) and the daily total caloric aimed for an improvement in body composition.
Obviously, supporters clarify that is not a reason to “eat bad”, as they say, but that`s not the strict definition. Others have added variations as to be achieved certain amount of fiber.
The idea presented is novel, attractive and sustainable: should not feel tied to a very limited eating healthy foods that are presented in a very boring way group.
Moreover, the group supports the eating strictly clean, bases its nutrition that are repeated enough food or very often (a subject are healthy foods that exist, another which most can be obtained with relative ease / cost). The most extreme limit any source unfamiliar and even spices / natural seasonings.
Opinions, other views
It causes the same impact on our body composition high carb diet vs. low-carb vs. high protein? The answer is no. What if they were isocaloric diets? The answer is no. What if both were high carb diets but give variable in subjects: lean group (with high metabolic flexibility) vs. overweight group? The answer is still no.
Although we make no mistake, in simplistic terms, to lose fat you need to enter fewer calories than we consume. But that`s only part of the story and that only works to a certain extent.
Stay only an arithmetic version to apply ourselves methodology it implies a bias so great that lead us away from our goal easily. Although this margin of error also influences, conversely, nutrition knowledge of the subject. A person with bases of physiology and nutrition will unconsciously easier to carry out a fat loss or gain lean mass but only note, in real time, calorie count.
A bad choice, persevering in our food will help create an imbalance in our overall health: intestinal flora and pH (alkalinity too could promote dysbiosis).
The diet is low in fiber contributes to greater irritation of the mucosa, because traffic increases and allows toxic byproducts of digestion (accumulative toxic metals) accumulate in the intestinal tract (the processed food is low in fiber and nutrients, high in addictive, modified sugars and fats industrially).
We must also bear in mind that a lot of processed foods, at least those based on carbohydrates, contains cereals, as well as large amounts of modified syrups. They are foods that, in very large amounts, can cause inflammatory problems quite relevant and are more likely to bring to light new signs of discomfort consumers (for example, non – celiacs but sensitive user’s gluten) or be directly related to increased adipose tissue and other processes loss metabolic flexibility.
Another point in favor of unprocessed food is that the caloric expenditure is required to be metabolized more versus an isocaloric meal based on the same foods in your (more processed) refined version.
What is the point then? I do not advise bow down at either end of the scale, for a healthy “perniciously” habits probably are not sustainable and promote the fact that in the not too distant future overdo the other side “overhand” or, necessities you simply make great food intakes processed in shorter periods of time (end overeating and subsequent psychological burden).
On the other hand, totally random choice and based on the desire for processed food to cover the daily nutrients is very unwise and even ironic. as we take the trouble to keep a daily tally of our food.
What to do?
- Base your intake of carbohydrates in healthy sources like fruits, vegetables and tubers throughout the day, depending on how you deal
- It limits the intake versions of refined foods or highly processed carbohydrate based your pre-workout (if you need them or you fancy), when the entry of glucose into your muscles will be relatively “easy” : food pre-training and / or post-training. Do not cover all your nutrients these foods, only somewhat % low, depending on your feelings.
- Reserve some of your refined carbohydrates to improve the performance of physical activity : it is superior and more beneficial to consume Highly Branched Cyclic Dextrin (best combined with isomaltulose to increase the overall rate of oxidation) in your drink in-workout to use those same calories Oreo cookies
- Never base protein and fat daily nutritional requirements in highly processed food
- Keep in mind your health and the importance of smart food choices. You can see it in your blood bio markers if you hold both diets and decision analysis.
- You can get the same, or greater benefits in your body composition putting in a first step to your overall health
- Remember that spending by “complete” food induced is greater than that required to digest those most manipulated by man, in equal amounts
- The gym for some may be a temporary topic; the health, something that will always represent