The word calorie was coined in the beginning of the 19th century, around 1819–1824.
Use of the calorie gained traction in the following decades, so by around 1845 the “calorie” as a unit of heat energy was being widely used by scientists and engineers.
In 1887 the word calorie finally came into the common American nutritional vocabulary when Professor Wilbur O. Atwater introduced it in an article for Century magazine called The Potential Energy of Food. The Chemistry and Economy of Food.
If Atwater did not pioneer calorie counting and macro-based nutrition in the US, he can certainly be said to have opened the door to both.
In the same article of 1895 Atwater also lists the “Potential energy of food” as expressed by the “Calories in the nutrients in one pound of each food-material” for 44 common foods.
Well, as we know where the word comes from, we can begin to understand where we go wrong.
In 1894 Atwater wrote the first USDA Farmers Bulletin, entitled “Foods: Nutritive value and cost” where he illustrates the breakdown of some popular foods into “nutritive ingredients” – protein, fats, carbohydrates – which correspond to modern-day macronutrients aka macros.
Now, we are getting into calorie counting
Dr. Lulu Hunt Peters introduced calorie counting to American in the best-selling ‘‘Diet and Health with Key to the Calories’’ and sourced a lot of information from Atwater in 1918.
So, do you think calorie counting is new? Guess again.
A 2005 study in the American Journal of Clinical Nutrition on the “economics of obesity” claims that obesity in America is a largely economic issue.
The study found that healthy foods that contain fewer calories per gram (such as lean meat, fish, dairy, fruits and vegetables) tend to cost the most.
On the other hand, the cheapest foods contain the most calories per gram, and tend to be less healthy (refined grains, added sugars, and added fats).
Stop and think about that for a second.
It is easier to get fat because those foods are cheaper which usually leads to them being more accessible.
Yes, obesity is an economic and a social issue. That is the reason why obesity is prevalent in poor neighbourhoods.
Now, we are getting somewhere.
The issue here isn’t just the calories, but the nutrients.
Our bodies need nutrients to thrive
If we eat nutrient dense foods, we in turn will eat less calories.
We often think the other way around, putting the cart before the horse.
Let’s break down macros by calories:
Protein- each gram has 4 calories
Fats- each gram has 9 calories
Carbs- each gram has 4 calories
It is important to understand that fats are more dense than carbs.
1 gram of carbs is a lot more than 1 gram of fat
With everything we just discussed, now we know.
The issue here isn’t calories, but nutrients.
By focusing on calorie restriction, especially excessive restriction, you run the risk of being nutrient deficient.
Here are some things that can happen:
- Cortisols saying too high for too long (This is because your body is constantly in survival mode. This can lead to high blood pressure and other health issues)
- Hair loss (due to being malnourished)
- Hormonal imbalance (as you are underfed, your body is challenged to operate efficiently)
- Plateau and yes, weight gain (Your BMR adjusts and your body holds on the excess food as storage for future energy. This is a bi-product of being in starvation mode)
These are just a few things that can happen when you excessively restrict calories.
So, if you are looking to lose weight, but not end up calorie restrictions, the answer is clear.
Most of your diet should be rich in nutrient dense foods.
When I say nutrients, I don’t just mean macronutrients, but also micronutrients.
Remember our bodies also need vitamins and minerals to thrive.
If you have been following me for a while, you have heard me talk about magnesium, iron, vitamin c, etc.
If you eat more nutrient dense foods, then there will be less space for low quality foods.
Eat nutrient dense foods and the calories will take care of themselves.
Here we go! Don’t fall for gimmicks!
Join The ZecoHealth Crew on FaceBook
Follow my IG @zecohealth