Yesterday I found this calorie balance equation on the CDC website and my first though was: this is a very simplistic view of weight maintenance. However, when communicating to the masses (something CDC certainly does), breaking things down into simple terms is a necessity to get the point across.
And, calorie balance is important. Study after study shows that as a whole, U.S. citizens eat too much and exercise too little (hence that 30% adult obesity rate nationwide). And, we often under-report our food intake and then bang our heads against the walls wondering why we can’t lose weight. But, as I preach on an almost daily basis now, this equation is way more complex than just calories in, calories out. Sure, you could go on a 1,200 calorie diet and lose the weight but all weight loss is comprised of three things: muscle, fat and bone. To sustain your weight loss over time and your health, it’s pretty darn important to maximize fat loss and minimize muscle and bone loss. And on 1,200 calories you better be eating the most nutrient dense foods on the planet and high quality protein at the right times and throughout the day to minimize muscle loss. And, bone building nutrients like calcium and vitamin D (combined with weight bearing activity) to halt bone loss that occurs as we age.
What is my point? Aside from calories, what you eat is very important. 1,200 calories largely comprised of 100 calorie snack packs and juju fruits will make weight loss seem challenging whereas eating the right foods (high volume foods like fruits and vegetables) and foods that make you feel full versus hungry will make all the difference in the world.
So today I pulled up a study that examined the effect of protein on satiety (feeling full/satisfied). In this particular study they found that eating more protein at breakfast time (0.6 g protein per kg bodyweight in this study) in comparison to lunch or dinner (or simply consuming the recommended 0.8 grams protein/kg bodyweight) made a significant difference in satiety for those on a calorie-restricted diet.
Yet when I look through diet records from people trying to lose weight, breakfast is the meal that is most lacking in protein. Common things I see include cereal and a little milk, a bagel or some fruit. If weight loss is your goal, by all means, count your calories or food groups. But, also take a close look at what you are eating and load up on satiating foods and add some protein to your morning meal. I know protein isn’t Wheaties but it is the breakfast of champions.