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December 21, 2011
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August 02, 2010
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May 03, 2012
Upon talking to one of my clients who is desperate to get rid of her problematic thigh fat and big booty (her words not mine!), I asked her how she was going with her healthy diet plan and eating for maximum fat loss. Well what followed was astonishing:
“I have been super great on my healthy food plan this week – I have been having 100 calorie cookies twice a day as snacks so have cut down on my daily calorie count.”
She thought that eating cookies that were only 100 calories was a good thing for maximum fat loss. Scarily she thought she could really slim down her thigh fat by eating cookies, because they were only 100 calories.
Well you could have scraped me off the floor. The worst thing was that she was actually proud of herself for “cutting calories”, SO it got me thinking about setting the record straight on calories and what it really equates to in healthy weight loss.
The definition of a calorie is a unit of measurement of energy or heat that it takes to raise the temperature of one kilogram of water by one degrees Celsius (um ok?)
It really is a scientific measurement, there for comparing foods, but really how can you compare 100 calories of cookie to 100 calories of kiwi fruit or a hard-boiled egg? Let’s look at the stats. I grabbed this info straight off the back of a very popular cookie.
Here are the ingredients for the cookie:
Ingredients: UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), SUGAR, SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE, DEXTROSE, COCOA BUTTER, SOY LECITHIN, VANILLIN – ARTIFICIAL FLAVOR), CANOLA OIL, DEXTROSE, CORNSTARCH, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, NATURAL AND ARTIFICIAL FLAVOR. CONTAINS: WHEAT, SOY.
Here is the “nutritional value” of all three:
|100 cal cookie||Kiwi Fruit||Egg|
|Serving size||23g||2 medium kiwi (148g)||1.3 eggs (58.5g)|
|Fat- saturated||0.5g||0g||1.5 g|
If you have been following a weight management plan like a real food for real fat loss plan you will know that when reading labels you want to look for high fiber, high protein and low sugar content. You will also know that for maximum fat loss you want to be eating clean food, real food, nothing artificial or processed.
So to really get rid of thigh fat and your big booty you need to have a low number of ingredients listed as that is eating real food and fueling your body the right way.
Upon looking at the list of cookies versus kiwi or boiled egg I am sure you will agree with me that the kiwi fruit and egg wins for least number of ingredients – that is one ingredient versus more than 10.
We know that protein is more filling than carbohydrate and will keep you fuller for longer.. As will good fats found in eggs.
Onto the cookies ingredients- without boring you with too much detail, know that canola oil is bad for you, anything that needs to be enriched is probably not a good idea, soy messes with your hormones and can cause weight gain, added sugar and chocolate (that is not 70% cocoa or more) is a no brainer and bad for you. Not to mention (well I guess I am) all the weird things added and artificial this and that.
That brings us to comparing serving size- please note that there are only 23g in a serving size of 100 calorie cookies and I am not sure about you but if I only ate 23g in a serving size I would still be starving hungry, which leads me to my next point. No sane person I know would only eat that amount of cookies and stop. For sure they would be eating probably twice that amount as a snack, which means doubling the stats above!!
The serving size on the kiwi is however 2 full kiwis (a whopping 148g) and 1.3 eggs (58g). So really the winner here is also the kiwi or the egg.
Nutritional benefits of Kiwi;
Provides 240% of daily vitamin C (higher than an orange I believe), they are rich in both vitamin A and E, has natural sugar (for those with sweet cravings) and kiwi fruits contain about as much potassium as a banana
Nutritional benefits of boiled egg;
A low cost, high protein is the egg with many nutritional benefits for its size. This food is a good source of Riboflavin, Vitamin B12 for long lasting energy and Phosphorus, and a very good source of choline important for brain function and health as well as being an anti-inflammatory.
Nutritional benefits of cookies; umm..Let me know if you come up with something.
Moral of story – Stick to eating clean, nutritionally packed real food. Eat real food for real fat loss; stop counting calories and get on with life.