Summary: ----------------------------<br> ♦ Optimizing Metabolism ♦<br> ----------------------------<br> <br> Scott presents some insights on the importance of whole foods to weight control, using a study originally published in 'Food and Nutrition Research', 2010, by Barr SB, Wright JC. “Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure.”<br> <br> ♦ Whole Foods Aid in Optimizing Metabolism ♦<br> <br> • The study compares how fast the body burns whole foods and processed foods.<br> • Researchers used cheese sandwiches, equivalent in every way except one was whole foods (WF), the other processed foods (PF). Both meals satisfied hunger.<br> • A processed food meal has 50% less thermic effect than a whole food meal, meaning it burns much more slowly and is more likely to get stored as fat. Therefore, processed foods have a likelihood of making you fatter.<br> • Conclusion: “Ingestion of the particular PF meal tested in this study decreases postprandial energy expenditure by nearly 50% compared with the isoenergetic WF meal."<br> • Quality of food intake is more important than caloric equivalents.<br> • The study does not support “If It Fits Your Macros”. You can still get fat even if the foods you eat “fit your macros”.<br> • A calorie is not a calorie. Whole foods do dozens of things once inside our bodies that we can’t even begin to calculate and put into numbers. The body knows!<br> • Food companies create hyper-palatable foods that make you want them. They aim for the “bliss point”, which triggers a desire for more of the food product.<br> • Taste buds can be trained to enjoy whole foods over processed foods, which assists in weight loss efforts.<br> • A healthy, whole, unprocessed, plant-based diet makes the most sense.<br> • “Eat food, not too much, mostly plants.” - Michael Pollan<br> <br> --------------------------<br> ♦ LINKS & RESOURCES ♦<br> --------------------------<br> <br> The 'Food and Nutrition Research' study published in 2010<br> www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/<br> <br> Scott's Featured Books:<br> <br> https://scottabelfitness.com/ebooks/beyond-metabolism/<br> https://scottabelfitness.com/ebooks/understanding-metabolism/<br> https://scottabelfitness.com/ebooks/metabolic-damage/<br> https://scottabelfitness.com/ebooks/cycle-diet/<br> <br> Follow Coach Scott Abel:<br> <br> Main Website<br> https://scottabelfitness.com/<br> <br> Facebook<br> https://www.facebook.com/CoachScottAbel/<br> <br> YouTube<br> https://www.youtube.com/user/scottabelcoaching<br> <br> The Cycle Diet Program<br> http://thecycle.diet/<br>
