Healthy does not mean low calorie!

Nuts are a great source of healthy fats but are still high in calories

The last two days have been quite busy and tiring. Unfortunately I’ve made a couple of tactical sleep mistakes, staying up late to watch just one more episode of my current box set. Even though I only had one less hour of sleep than normal each of the past two nights, I’ve really felt it. The result is an energy intake over 300 kcal a day higher than my target for each of the past two days.

Last week I talked about the effect of leptin on appetite control. Well it looks like my well tuned machine needs at least eight hours to keep my leptin levels up and my ghrelin levels down. Actually, I was quite pleased with myself that I avoided junk food, despite craving sweets and feeling the need to snack. No one meal (or snack) was excessively high in calories either – they were all between 405 kcal (breakfast) and 485 kcal (lunch). Digging a bit deeper, each meal yesterday had at least 15g of protein, at least one serving of fruit or vegetables, and plenty of fibre. This should have kept my appetite under control, which makes me wonder if the calorie count would have been even higher if I’d had slightly different meals!

Clearly even on a healthy, balanced diet, it is still possible to overeat if you’re not careful. Problem is, this seems to be a difficult concept for most people to grasp. Many people believe that “healthy” equals “lower in calories” and they eat accordingly. In fact, studies have shown people will eat 50% more of a snack food if it has a “low-fat” label on it.

What’s more, many people mistakenly believe that gluten free food is healthier than the standard version. I’ve even had people tell me the reason I don’t have a weight problem (when most of my relations do), is because I am forced to follow a strict gluten free diet! While following the gluten free diet does cut down on impulse trips to MacDonald’s, there are still plenty of high calorie treats that are gluten free. Not to mention that many gluten free products add extra fat to make it taste more like the original version. For example, standard bread typically has 1g of fat per slice, while gluten free bread has between 2 and 5g of fat per slice.

Fundamentally, neither “healthy” nor “gluten free” means low in calories!

The Score for 7 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2329 137.78g 291.09g 119.83g 62.13g 18.83g 52.34g
24% 50% 24%
Calories burned through exercise: 486

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
07:00 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10:00 Pulsin Protein snack bar, maple and peanut 50g 227 13.10 12.80 8.80 4.50 12.70 4.00 0.00
Black tea with skimmed milk and sugar 450mL 62 3.40 12.00 12.00 0.00 0.10 0.00 0.00
12:00 Evexia Ricotta Spinach tortelloni, gluten free 125g 270 8.13 44.75 1.38 7.88 4.88 2.75 0.00
topped with homemade tomato sauce with onions, mushrooms, green pepper and cannellini beans 250g 168 8.19 17.53 7.60 7.05 5.79 0.91 0.00
Tesco Parmigiano Reggiano 3g 12 0.97 0.00 0.00 0.00 0.89 0.59 0.00
Honeydew melon, peeled and sliced 175g 35 1.05 7.35 7.35 1.75 0.18 0.00 0.00
Green Tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
15:45 Yeo Valley natural yoghurt 150g 123 7.65 8.40 8.40 0.00 6.75 4.35 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
Sliced nectarine 98g 45 1.40 9.00 9.00 1.20 0.10 0.00 0.00
Sunflower seeds 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
16:45 Medicine Ball session
19:00 Salad with spinach, 30g 8 0.84 0.48 0.45 0.63 0.24 0.03 0.00
sliced tomato, 100g 20 0.70 3.10 3.10 1.00 0.30 0.10 0.00
Merchant Gourmet ready to eat beluga lentils, 102g 146 11.10 18.50 0.70 6.40 1.60 0.30 0.00
Roasted beets, 103g 52 2.36 9.26 8.64 2.36 0.10 0.00 0.00
Steamed sweet potato, 120g 105 1.30 22.93 9.98 2.49 0.36 0.12 0.00
Baked chicken breast, 101g 135 31.90 0.00 0.00 0.00 1.90 0.60 0.00
and Tesco French Dressing 1 tbsp 13 0.10 2.20 1.70 0.10 0.40 0.05 0.00
21:30 Free From pure oats 30g 102 3.84 18.18 0.36 2.58 1.62 0.30 0.00
made with boiling water 150mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
and brown sugar 10g 40 0.00 10.00 10.00 0.00 0.00 0.00 0.00
Hot skimmed milk 300mL 105 10.20 15.00 15.00 0.00 0.30 0.00 0.00

 

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