Paul Plakas Talks Liquid Calories
Jan 24, 2012
On the show, I often talk to people about liquid calories. By this I mean juices, special coffees, pop and even milk. The reason that people should avoid liquid calories is that they don’t satiate your hunger and give you a full feeling. I always tell people that if you want to gain weight, drink liquid calories. People who are trying to lose weight need to stick to water, tea or coffee with no sugar.
Plus, there’s this thing called thermogenisis, which is how many calories your body takes to digest the food that you’ve eaten. It ranges to between 6-10% of the food calories. So if you have 100 calories of pure meat, which is protein, about 10% of the calories consumed your body is going to burn off chewing the food, digesting the food, absorbing it through the small intestine and then eliminate it through the large intestine.
With liquid calories, the process for that drink to get through your body isn't very long, so you don’t get that extra calorie burn. Also, with liquid calories you don’t get any fibre. If you have a glass of apple juice, which is 130 calories, you could have two apples for the same amount of calories. The apples will give you a full feeling because of the fibre content.
If you drink 100 calories every day for a year, you will gain ten pounds of fat. 100 calories times 365 days, equals 3650 calories, which equals 10 pounds of fat. That’s why a little bit of extra every day makes a big difference.
If you are used to having cream in your coffee every day, if you just cut that out at the end of the year you could lose ten pounds. Make small little changes and make it a new habit, you can see big changes in a year.
Of course you’re going to have social events where you want a glass of wine or a beer, and I tell people, “Have that. Just don’t try to get drunk at these things.” If you’re going to have wine, then have a white wine spritzer with a bit of club soda in it, that’s a good option. You need to stay as far away from alcohol and pop as you possibly can.
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Small typo
In the April 19th blog, I think it should read 36,500 calories in a year not 3650. It's a very good point though. I have cut out juice because there is very little fiber and empty calories. I quit drinking pop and I never drank tea or coffee. So far I have lost over 60 pounds by following the Canada Food guide which is very similar to the Mediterranean diet. A good form of liquid calories is melons, watermelon, cantaloupe, etc. It is one way to "eat" your water.
Battle with Headaches from Aspartame
About fifteen years ago I discovered that aspartame was one of my triggers for migraine headaches. Also, something in salt and vinegar chips and surprisingly decaf coffee!! I drank the occasional soft drink but nothing with aspartame from that point on.
When I wanted a soft drink, I mixed soda water with regular Coke to cut down on the sugar. I started out with about 2/3 Coke and 1/3 soda. I now cannot drink a regular soda or iced tea without adding soda. I rarely indulge, but I mix it about 1/2 and 1/2 now and I couldn't drink a regular soft drink to save my soul!
It is surprisingly easy to adapt to and I have used it for other things. If I want a treat of kettle corn, I add 1/2 plain popcorn to it. If I want Ranch dressing on a salad, I add 1 tsp of it to 1 Tbsp of salsa. If I make a recipe for a cream sauce, I use 1/2 1% or 2% milk and 1/2 fat free chicken stock. It is a really simple process to learn how to do this. Give it a try!!
The Quick Drink when thirsty
It is hard to just go for water when you have had a great workout and you think you deserve a treat. Water does the trick and is so good for the body.
to drink or not to drink...
This question really made me think. When I first joined the challenge I found that I was making excuses for enjoying the high calorie drink. As my research came along I realized how much I was consuming in a day. I made a choice to allow myself 1 tea a day (with 1% milk and no sugar) and 1 can of coke zero a day. The rest is water.
This way I do not feel deprived and I still am making the best choice for my health!
Trying trying trying
I am trying to gradually reduce the amount of sugar and milk I add to my coffee and eventually drink it black. I need that extra boost, but I don't want those extra calories! The rest of the day though I only drink water, so it's not so bad.
Additional benifits of switching to water
There are further benifits to drinking water instead of those high calorie fluids:
You save money, water is just a tap away, and even if you need a brita, the cost of filters is tiny compared to the high calorie drinks.
Your teeth won't get as many cavities. Drinking water isn't a replacement for brushing, but it does flush out your mouth, and doesn't leave sugar all over your teeth.
(If you can give up coffee and tea, then you're teeth will be whiter as well.)
Water, Water, everywhere!!
I drink a couple of black coffees in the a.m. and the rest of the day, it is water, water, water!!! I love it and it has been my beverage of choice for years. I totally am floored by the amount of people who drink pop, juice, sweetened, creamy coffees and cappuccinos on a regular basis and refuse to give them up. Water is so good for you and it really doesn't take long to get used to it. I freeze 2 or 3 oz. in my water bottle every evening and fill it with filtered water each a.m. for the gym and I drink water with every meal. It is truly the best choice for you.
Your improvements
It sounds like you had your act together before this. Did you have much to lose?
Reply to Sparky
I have my act together but there have been ups and downs. I am 47 and have been a Lifetime Member of Weight Watchers for eighteen years, with the problem of 30 extra pounds behind me. My current battle is with the last 8lbs!! I joined WW while in Grade 8, so it has truly been a lifelong battle. But ten years ago, I married my knight in shining armor and the baggage of emotional eating is pretty much behind me. I have come to terms with what I need to do to be a healthy, happy, fit woman and the scale is pretty much only a once a week thing for me. I judge my life on enjoying daily workouts/fitness classes at NuBody's and am currently eating better than ever before.
So true!
I think I would have lost a lot of the weight I did just by cutting out the beer, pop, high calorie drinks - and nothing else! What a difference it makes when you start noticing how many extra calories are consumed in liquids! It was a real eye-opener!
Going against the normal society
While you cut out the popular food, it does sometimes seem that we are in a parallel universe and not doing want most people are doing. It is fun to be different sometimes.