Is a calorie just a calorie?

 

Yes and no

Can you gain weight doing a dirty bulk? Absolutely. Can you lose weight eating junk food and processed snacks? 100%—if you’re in a caloric deficit.

A better question to then ask is are all calories created equal, to which the answer is no! 

For example, if someone needs to eat 1,700 calories a day to lose weight, it could look like:

Breakfast: Tim Hortons breakfast egg and cheese sandwich, hash brown, double double

Lunch: McDonald’s 6 pc McNuggets and medium fries

Dinner: California rolls and Rainbow Rolls

This meets the calorie goal, so the individual would lose weight. However:

1. The food density is low, meaning none of these items will keep you full for long, let alone give you energy. If anything, your blood sugar will crash and you’ll feel fatigued and get carb cravings in a few hours.
2. There are minimal fruits or vegetables, so you’d be missing out on key nutrients and fibre.
3. All of these meals are high in sodium, which will make you dehydrated and bloated.
4. Your macros for this day would be skewed towards higher fat/processed carbs and low protein, which is less than ideal if you want to build muscle.
5. If you ate like this regularly, you may one day face increased risk of heart disease, diabetes, and other chronic health conditions.

By choosing to eat more fruits and vegetables, whole grains, and lean protein, you can consume way more food while dieting, have more energy, and feel better physically and mentally, while still having the flexibility to enjoy a cheeseburger every now and then!