It's a debatable question isn't it? The mistakes many people run into here is just looking solely at numbers and disregarding macronutrient balancing.
Firstly let's look at what calories do because there is a big misconception that lower calories are better and this isn't the case at all.
Calories are basically a measurement of heat and energy. Carbohydrates and protein both have 4 calories per gram, fat has 9.... This is often why fat gets blamed for many diseases today like obesity and type 2 diabetes. However, it's a myth, completely untrue, misinformation. Period.
Yes fat is more calorific but it is vital for the function of your body so I encourage you to stop choosing low fat options and start looking at the quality of your food, whether it's processed and what it does to your hormones, particularly insulin.
Let's take an avocado for example. It's going to be very high in fat (monounsaturated - the good type) therefore higher calories. It's protein based, has omega 3 and will not impact on the release of insulin (your fat storing hormone) It's nourishing and will probably keep you satisfied and fuller for longer.
But if you're on a calorie controlled diet, will you eat it? You may be more inclined to have something of lower calories like cereal, toast, or low fat flavoured yogurts. Sadly all this is doing is keeping you to 1 macronutrient group and it's most likely Carbohydrates.
The problem with carb heavy diets is you put your body into fat storing mode because you will be releasing insulin all day. When people tell me they have a really good diet and eat lots of fruit and veg, it means they are eating mainly carbohydrates and they are unbalanced in the food groups.
Why is Insulin bad? It's not, the role of insulin is to lower your blood sugar levels, so pretty important. However, if you eat foods that make your blood sugar increase (carbohydrates) you'll be on a rollercoaster of high and low blood sugar and by the end of the day you'll be exhausted physically. You'll be sleepy, energy-less and probably want to lay on the sofa.
Here's the crappy bit - you'll also want to binge more on things like crisps, sweets, chocolate and wine... more and more carbs!!
Does any of this sound familiar? If so, I would urge you to get off the insulin rollercoaster (known as spiking) because this is the main cause of type 2 diabetes. Instead start to eat more food that has ZERO impact on insulin like protein and fat.
These 2 macronutrient groups do not increase your blood sugar, therefore you stay within the correct parameters all day, hence the term 'feel fuller for longer'. You'll feel more alert, have more energy, and best of all you'll be in fat burning mode, not fat storing. Winner.
I should also mention not all carbohydrates are bad, remember this post is about getting a balance, not eliminating food groups. My advice is to eat carbs that are low to medium on the glycaemic index. This means vegetables, berries, sweet potatoes and lentils.
Having been a Personal Trainer for 25 years, I haven't met or coached anyone that has been on a calorie controlled diet and in optimal health. It goes without saying you will have a better quality of life if you balance the food groups and eat to nourish your body, not restrict it.
If you would like more guidance on nutrition and how to improve your relationship with food, just pop me a message below and I'll be in touch.
