Good Calories vs. Bad Calories

Whether you're trying to lose, gain, or maintain your weight, it's all a matter of your calorie intake. The question is whether all calories are equal. Is There Such a Thing as Good Calories?

What actually is a calorie?

Calories are the physical units used to measure heat and energy. The dietary energy contained in fat, protein and carbohydrates is expressed in kilocalories (kcal or cal) and makes up your daily calorie intake. Our body needs the energy provided these three macronutrients to work properly.

Calorie intake is key

The formula is simple: if you take in fewer calories than you burn, you will decrease. To burn 1kg of fat you need to burn around 7,000 calories. What if you take in more calories than you burn? The result is weight gain. In this case, the ratio of carbohydrates to protein, and fat in your daily caloric intake is irrelevant. However, these ratios determine how you feel, or if You will be fight hunger pangs two hours after eating.

Good Calories vs. Bad Calories

Imagine for a moment if you ate only pure sugar. If you don't consume more sugar calories than you expend, your weight stays the same. But what would happen to your body? First, you would be suffering from significant nutritional deficiencies and therefore your body would not be able to maintain proper functioning. After all, sucrose doesn't actually provide you with any valuable nutrients. The effects are not only noticeable in your overall health, but also in the appearance of your skin and the functioning of your immune system.

Do not forget:

(healthy) food consists of much more than just calories. More importantly, they provide us with vitamins, minerals, and fiber. These also determine how full you feel after eating.

Let's compare the calories in some common foods and drinks:

"Good" calories

So what are the good calories and what are the bad? There are some basic guidelines to get you on the right track. Start deviating your diet from the “Western” standard, which is high in meat, fat, sugar and processed foods. Exchange animal products – often high in it saturated fats – for plant foods.

If you're up for a bigger change, switch to a vegan diet and see how it feels. Plant-based foods are packed with good calories and nutrients. You certainly don't have to give up meat completely if it doesn't feel right for you. Try mixing things up with new foods and recipes to add variety to your meals. Studies show that a whole-grain diet high in fruit, vegetables, legumes, fish, and nuts reduces the risk of cardiovascular disease, inflammation, and depression.(1,2)

"Bad" calories

the "Poorly" Calories are found in foods high in sugar or fast food, which follow exactly the opposite principle. They offer you almost no nutrients but a lot of empty calories. When trying to maintain your weight, you need to watch your "bad" calorie intake. They only fill you up temporarily, but usually lead to cravings shortly afterwards.

However, try to avoid thinking of food in terms of "bad" or "good." Listen to your body, do what feels right. If you fancy french fries, go for it. Don't punish yourself afterwards. Just be aware of how different foods feel. If you can adjust, you'll start reaching for a handful of almonds instead of a handful of jelly beans.

***