The following article from the January 2009 Berkeley Wellness Letter is completely consistent with the Mike Diet:
Calorie-consciousness has lately been on the upswing, as people turn away from disappointing low-fat or low-carb diets, and as more and more restaurants post calorie counts, often in response to new local laws. But many people have no idea what calories are and how they work. Here are some calorie basics .
What is a calorie, and how are calorie counts computed?
It’s a unit of measure for the energy in food. First defined in France in the early 1800s, a calorie is the amount of heat (energy) needed to raise the temperature of 1 gram (1/28th of an ounce) of water 1〫Celsius. Researchers measure calories by using a “bomb calorimeter,” a small chamber in which a food is burned to heat water; the hotter the water, the higher the calorie count. Food companies today don’t need to burn their products to figure out the calories in them-they simply add up the calories of the ingredients, based on standard databases.
What components of foods provide calories?
Only carbohydrates (4 calories per gram), protein (4 calories), fat (9 calories), and alcohol (7 calories). Fat provides the most calories, which is a good thing when food is scarce, but not so good for people trying to lose weight, or at least not gain it. Vitamins, minerals, and indigestible fiber have no calories.
Are all calories bad?
Obviously, calories themselves are not bad, since you need them to live-the problem is their over consumption. A calorie is a calorie, whether it comes from fat, carbs, or protein. But the source of calories does matter for health. For instance, while the 100 calories in a big bowl of broccoli come with lots of nutrients and a satisfying bulk that will help fill you up, the 100 calories in one-third of a doughnut have neither advantage. Calories accompanied by few nutrients are often called “empty” calories.
How do calories make you gain weight?
Calories themselves weigh nothing, but excess calories are stored as potential energy, mostly in the form of body fat. Smaller amounts are also stored in the liver and muscles as glycogen, a storage form of glucose used for short-term energy.
Why can a 190-pound person consume far more calories than a 120-pound person without gaining weight?
A larger body simply needs more energy (calories) for basic functions and to move about. Thus, if those two people are moderately active, the heavier one may burn 3,000 calories or more a day, while the lighter one probably burns less than 2,000, depending on their age, sex, fitness level, how much muscle and fat they have, and genetic factors.
Do you really have to cut out or burn 3,500 calories to lose a pound?
That’s the common “rule” for weight loss, meaning that if you achieve a 3,500-calorie deficit by eating less and/or exercising more, you’ll lose a pound of body weight. That figure is very simplified, however, coming from research in the 1950s that focused primarily on very overweight women. Many factors besides weight come into play, including body composition, sex, age, metabolic rate, and activity level. Lean people, for example, usually need to burn fewer calories to lose a pound (an example of “unfair!”). Overall, though, the 3,500-calorie estimate works fairly well for obese people, who most need to focus on calories, anyway.
Cutting 3,500 calories sounds hard. How can you do it?
Slow and steady is best for weight loss, as opposed to crash dieting. You can cut 3,500 calories by eliminating 250 calories (that afternoon candy bar, for instance) every day for two weeks, or by walking for an extra hour every day for two weeks. Better yet, combine the calorie reduction and exercise and it will take just one week.
That said, it’s not just a matter of simple arithmetic. The body tends to adapt to the calorie deficit and weight loss, notably by lowering its metabolic rate-making it harder to continue losing weight or even maintain your lower weight. Moreover, you may unconsciously compensate for your lost candy bar by having a larger dinner, or eat more because the extra exercise makes you hungry.
Don’t believe anyone who tells you that long-term weight loss is easy. But “calories in, calories out” is still the key.
