To start off, let's take a look at what a calorie is. A calorie is a measure of energy. More specifically, it’s defined as the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius. One dietary calorie contains 4.184 Joules of energy.
It is true that all "calories" have the same energy content. However this does NOT mean that all calorie sources have the same effects on your body. For example, some studies have shown that protein has a higher thermic effect because it’s harder for the body to break down. Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate body weight.
The foods you eat can also have a huge impact on the biological processes that control when, what and how much you eat.
High-fibre, low sugar carbohydrates are slowly digested and don't lead to blood sugar and insulin spikes, while table sugar and white bread are quickly digested carbs that can spike your sugar levels. A rise in blood glucose triggers the release of insulin, which in turn influences energy metabolism and storage of excess energy as fat.
High protein diets have a metabolic advantage as protein takes more energy to metabolise. Whole foods also require more energy to digest than processed foods do.
The modern Western diet suffers from an increase in calories consumed coupled with a decrease in the quality of calories consumed. Researchers now know that calories from different foods have different effects on fullness, insulin response, the process of turning carbs to body fat, and metabolic energy expenditure.
The bottom line; Where your health is concerned (no matter what your fitness goal), count more on the quality of the calories you consume rather than the calorie count.When tracking calories be mindful of where you are getting your calories from.
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