Low Calorie vs Low Carb High Fat

General Understanding

• Obesity is often associated with insulin resistance.
• Excessive calories are considered unhealthy, leading to low-calorie diet trends.
• However, low-calorie does not necessarily provide lasting satisfaction or satiety.

Hormonal Response

• Metabolism is controlled by hormones: leptin (satiety hormone), ghrelin (hunger hormone), and insulin (storage).
• Hormonal response is crucial in determining body behavior and metabolism.

Food Categories Based on Calories

• Green Vegetables: 60-200 calories per half-kilogram.
• Fruits: 150-425 calories per half-kilogram.
• Rice, Corn, Sweet Potatoes: 325-625 calories.
• Legumes (Beans): 300-800 calories.
• Meat & Eggs: 500-1000 calories.
• Flour, Bread, Noodles: 900-1450 calories.
• Sugar & Honey: Very high calories.
• Cereals & Crackers: 1500-1800 calories.
• Cheese & Cream: 1600-1800 calories.
• Nuts: 2400-3200 calories.
• Butter and Oil: 3200-4000 calories.

Satisfaction and Satiety

• Vegetables and fruits generally do not provide a feeling of fullness.
• Starches like rice and sweet potatoes offer some satiety.
• Protein and fat from meat and eggs provide better satiety.
• High-calorie but low-carb foods, such as cheese and butter, can offer longer-lasting satiety.

Balance Principle

• Feast and Famine: The principle of balancing eating a lot when food is available and not eating when it's not.
• Metabolism is influenced by eating habits and physical activity.

Obesity and Insulin Resistance

• Obesity is a result of insulin resistance, not the cause.
• Low-calorie diet strategies are hard to sustain since insulin resistance prevents the body from using fat as energy.
• Consequently, metabolism slows down and muscle can be lost while fat remains.

Recommended Diet Approach

1. Low-Carbs High Fat Diet: Reduce carbs, consume more good fats.
2. Intermittent Fasting: Fast to regulate insulin.
3. Low Calorie: Can be done but is more challenging.

Insulin Response Based on Food Types

• Green vegetables have a good insulin response.
• Fruits can significantly increase insulin.
• Rice and starchy foods raise insulin and the potential for fat storage.
• Meat, eggs, and other carb-free products do not cause blood sugar spikes.

Conclusion

• Focus on controlling insulin hormones for more effective health and weight management.
• Understanding the role and effects of calories and hormones can aid in making healthier dietary decisions.

I hope this information is useful and can add to your knowledge as well as assist in managing a healthier diet.