Carbs: 4 calories/g
Fat: 9 calories/g
Sugar: 4 calories/g
Alcohol: 7 calories/g
Calories in, calories out was always the advice you heard from the past, but it doesn’t work for everyone. The focus should be shifted to the types of foods you are eating. Simple carbohydrates such as crackers, cookies, and bread have a different impact on how your body uses it for fuel, versus a handful of nuts.
Research states that processed carbohydrates are worse than the fats they replace. That’s why using the glycemic index as a more accurate measure of a food’s value (good or bad). When something has a low glycemic index, it raises your blood sugar levels slowly,
increasing your insulin levels gradually.

???High-glycemic foods, on the other hand, cause blood sugar levels and thus insulin to rise quickly, prompting the overproduction of insulin and fat storage.

?: By choosing low-glycemic foods such as whole grains, protein, fruits, vegetables, beans, and nuts, people can lose more weight, feel fuller longer, and remain healthier.

Interesting Fact: In the 1960”s the sugar industry paid research scientists to oversell the dangers of fat while downplaying sugar’s role in sickness. So don’t be afraid to go back to fat. Just make sure it’s healthy fats like avocado, olive oil, and nuts.


Counting calories alone doesn’t work because ultimately it matters where those calories come from. The fat-free craze of the 1980s contributed to Americans’ ever-expanding waistlines. Low-fat pudding, fat-free yogurts, cookies, and muffins drove consumers to eat more refined sugars and carbohydrates, many void of any real nutritional value. The low fat craze resulted in higher BMI’s. Why? When removing the fat, sugar was added to make the food more flavorful. Choose full-fat sources and good fats.