Today I want to talk about a common misconception in the nutrition world and that is that – contrary to popular belief – all calories are not created equal. People say, “A calorie is a calorie” but that is like saying, “A dog is a dog.” Yes, a dog is a dog but in December, huskies are pulling sleds in Alaska and chihuahuas are wearing a sweater by the fireplace.
Yes, “A calorie is a calorie” but that doesn’t mean that it creates the same response in the body. A calorie of olive oil will not create the same response as a calorie of gummy bears. I’ve been reading a lot of Dr. Jason Fung’s work lately and am convinced that we have it all wrong. Calories don’t cause weight gain, insulin does. We need to stop being low calorie and start being low insulin spikes.
In Dr. Fung’s book, The Obesity Code, he talks about a study a British personal trainer did on himself. Sam Felton set out to prove there is more to the story than “calories in, calories out” and increased his caloric intake to 5,794 calories per day for 21 days. He did this with a natural, low carb/high fat diet of natural unprocessed foods. The “math” (3500 additional calories=1 lb gained) says he should have gained 16 pounds in those three weeks. He only gained 2.8 pounds and actually LOST 1 inch from his waist. This means he gained lean mass, not fat!
Some people said that he was simply a freak of nature and it would not be that way for everyone, so Sam did the same experiment with 5,794 calories per day but with a standard American diet of highly processed refined carbohydrates. In the same amount of time, he gained close to the pounds the “math” said he should (15.6 pounds) and gained 3.6 inches on his waist. There was a dramatically different effect on the same guy with the same number of calories. So yes a calorie is calorie but all calories do not create the same responses in the body.
This holiday season and in the New Year when all the resolutions happen, make sure that your resolution is not to lower calories but to choose better calories.
Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?
We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!
The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.”
Aside from Intermittent Fasting (which you’re going to be hearing more from me about) what I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly holiday season…
- Approach the big holiday dinners with an abundance mindset – this applies to any holiday really. The truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.
- Expect, accept, and embrace over-indulgence – It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being ok with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!
- Fill your plate with protein and veggies first, then add tastes of all the other goodies – I’m totally ok with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb-rich dishes and desserts.
- Plan to move – whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before the big meal! You’ll feel much better all day for it!
- Splurge only a handful of times – A holiday is a short period of time…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full blown excess at every party. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!
So, there you have my top 5 holiday strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!
Have you ever had the experience of trying NOT to be seen?
Maybe you didn’t speak up when you wanted to, maybe it was trying to make yourself appear physically smaller, maybe it was giving into fear of judgment or being “too opinionated.”
If you can relate to trying to make yourself smaller in some way – from your body to your voice – I’m here to tell you that you SHOULD take up more space in this world!
You are here to be seen and heard, to create impact, and to speak your truth.
When we fail to do these things and show up for what we stand for and against, we inadvertently make ourselves smaller. We diminish our significance, and that, my friend, should never happen.
The world does not benefit from you playing small!
Can you think of a scenario where you made yourself smaller to make things more comfortable for yourself or for others? How would the BIGGER, more powerful version of you react instead? Which would inspire confidence and get better results?
I’d love to hear about what is coming up for you around this concept. Please leave a comment and let me know.