What 200 Calories Looks Like

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Sam is the type of guy to list a bunch of portions of foods equivalent to 200 calories.

whhitryjekugitihg

Pro tip: eat the butter and canola oil first so your 4 lbs of celery glide down easier

larryslifeishard

Sam is the type of guy to call caramel cough drops

Nicsreef

3 fun facts:

1. different nutrient need different amounts of energy to be broken down. This is called the thermic effect of food. The specific amounts are 0-3% for fat, 5-10% for carbs, and 20-30% for protein (Klaas R Westerterp, 2004). This means that foods high in protein actually use up a large amount of those calories when you eat them, meaning you can eat more of them.

2. Fibers can't be digested at al due to the beta bonds that hold them together which can't be broken down by the enzymes in our stomach. This means foods such as cucumbers, while technically containing some energy, will actually give us next to none. We do however use energy to chew them, move them through our intestines, and so forth. This all means we actually burn calories from eating ceirtan high fiber vegetables.

3. A diet with a focus on low caloric density is likely more effective in the long term since it helps reduce cravings by providing steady streams of energy while staying in our stomachs for a long time. According to literature review by David Benton et al; "When in the short term the energy content of the diet is reduced, if some of the available foods are energy dense, that is they provide more calories per gram of food, then the lost energy tends to be replaced. In fact, after reducing calorie intake, only when the diet was uniformly of a low-energy density was energy compensation not observed. A meta-analysis of observational studies found that a diet with a higher energy density was associated with a higher body mass index. As we tend to eat a similar volume of food, the same volume of low density foods provides fewer calories. Thus a low-energy diet has two advantages: It decreases energy intake but also helps to maintain any weight loss. Low-energy dense foods tend to have a high level of water and a low fat content; fruit and vegetables are good examples”.

Some interesting reads if you're interested:

Klaas R Westerterp et al, 2004 -

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