Starfield: Can this Game Survive?
Bethesda, a now wholly owned Microsoft game development studio division, stands poised to release its new space role-playing game (RPG) entitled Starfield on September 6, 2023.
Starfield’s release has already been delayed once by nearly a year, when it was formerly slated for release on November 11, 2022. Starfield’s nearly year long delay along with being made exclusively available to the Microsoft’s gaming platforms, coupled with its Game Pass inclusion might not signal great things for this upcoming game release. It might not even signal great things for Bethesda as a company. Microsoft is definitely not doing any favors for Bethesda. Let’s explore.
PlayStation 5’s Banner Launch
According to Kotaku, Sony is now seeing banner sales with its PS5. It can be difficult tell what’s boastful speculation around such sales, but one thing is certain, getting your hands onto a PS5 console can still be difficult nearly 3 years after the PS5’s November 2020 launch. For nearly 2 years, the PS5 was almost impossible to find on store shelves. When they did manage to appear, they were gone within hours. Going into the third year, it’s become somewhat easier to find as the demand has somewhat eased, that or Sony has drastically increased production or both. “Somewhat”, doesn’t imply that the PS5’s sales are in any way slowing, however. For Sony, the bristling sales of the PS5 continue.
Because this sales fact means Sony’s console is shaping up to be the banner console of this decade, one has to question both Bethesda and Microsoft’s decision to keep a game like Starfield exclusive to Microsoft’s platforms alone. One thing is certain, cutting off sales to a massively growing gaming segment is probably not the brightest of ideas. For Microsoft, Starfield may not become an overall major problem for Microsoft on the whole, but why intentionally tank part of your company when you don’t have to? For Bethesda, on the other hand, these mounting problems could end this division.
Exclusivity and Sales
Prior to the digital download explosion, the primary way that video games had always made bank was by selling physical game copies. Physical copies would show up at retailers like Amazon, Best Buy and Gamestop. Once the digital download explosion began, not only could retailers sell boxed copies, they could also sometimes sell digital codes for online digital stores.
Because both the PlayStation and the Xbox are the primary two video game consoles on the market for a game like Starfield, this meant sales from both platforms play fully into both the success and the revenue of that video game title. So as not to exclude the Nintendo Switch from this conversation, know that this console also exists and some “adult” style games do eventually make it to the Nintendo Switch console. Whether Starfield would have been tapped for the Switch is questionable. As of Starfield (and likely many future Bethesda game titles), though, producing availability across all non-Microsoft platforms has halted.
Bethesda (likely at Microsoft’s prompting) has made the dubious decision of making Starfield (and likely most new Bethesda games) available exclusively on the Xbox and on Windows-based PCs (Microsoft’s platforms). You might have thought that Microsoft’s Bethesda would have stopped there and just accepted the loss of half of the video game market in revenue, but no. It gets worse for Bethesda.
According to Forbes, the PS5 has also sold the fastest amount of consoles since its launch that Sony has ever sold in its history. That means that the PS5 appears to be on-track to outsell the PS4. Considering that the number of PS4 consoles exceeds 117 million today combined with the over 38 million PS5’s sold so far, that’s a huge number of potential buyers to exclude from a video game’s sales. I did say it would get worse.
Game Pass
For video game players, an all-inclusive monthly game subscription service like Game Pass is a huge win. For video game developers, not so much. Let’s understand why. Video game buyers can, for a relatively small monthly fee, instantly buy into a massive library of games that can all be downloaded and played immediately. A single game that formerly cost each buyer $60 to purchase new, now costs a game player $9.99/mo for 30 days of play! That $10 doesn’t just cover one game, though. That monthly fee covers hundreds or maybe thousands of games available in the Game Pass library all unlocked the instant the subscription starts. No trips to the store. No game discs to scratch up. No wasted plastic. Quick and easy access over the Internet.
Sony has a similar subscription product called PlayStation Plus Essential. It’s effectively Sony’s burgeoning version of Game Pass, with a similarly growing library of games all accessible at a flat monthly rate.
With these subscription services, the monthly costs can be reduced if you’re willing buy into 24 months of Game Pass service. Unfortunately, this bundled deal is only available if you buy an Xbox console at the same time. Still, not a bad deal. If you already have an Xbox console or are looking to extend your existing subscription past the 24 months, the only option is the $9.99 per month deal.
Game Pass versus PlayStation Plus Essential
This article would be remiss without discussing an important aspect around buying into Game Pass versus Sony’s PlayStation Plus Essential. The $10/mo Game Pass plan DOES NOT include Xbox Live Gold, the service needed to play online multiplayer games. This means that in addition to the $10/mo, you’ll need to buy or have Xbox Live separately. However, with Sony PlayStation Plus Essential, this plan offers both access to the PlayStation Network along with a limited library of games. Essentially, Sony’s lowest tier plan is equivalent to having Xbox Live Gold and Game Pass together at Sony’s lowest monthly price tag. While Sony gives you both services together, Sony only allows limited access to games with the Essential tier. You’ll have to pay up into Sony’s larger PlayStation Plus tiers to gain access to more games from Sony’s game library.
To get Xbox Live combined with Game Pass for your Xbox, you’ll need to buy into the Game Pass Ultimate edition, which is priced at $15 a month ($5 more than the base Game Pass edition without Xbox Live). However, that’s still a savings of $5 a month when paying for Xbox Live Gold monthly, which is priced at $10 a month separately.
Why is having access to Xbox Live and PSN important? These services are required to allow you to play online multiplayer games. Because many games these days require Xbox Live and PSN to function, buying into the lowest edition of Game Pass alone won’t allow you to play games that require Xbox Live. You’d need to pay up to the $15/mo edition to buy Game Pass Ultimate to enable play of online multiplayer games along with gaining access to the Game Pass library of games.
Having Xbox Live is not required when buying into the Game Pass $10/mo edition. However, without Xbox Live, you will be limited to playing only Game Pass library games that do not require Xbox Live, which consist of offline single player games. There are fewer and fewer of these games released every year.
Subscription Services vs Profits
The one thing that hasn’t been discussed much with these gaming subscription services is exactly how developers will make money. Right now, $9.99 a month is great for a gamer who immediately gains access to perhaps thousands of games, including many day-one releases.
For the game developer, Microsoft cannot afford to hand that game developer $60 for each downloaded game from Game Pass. Same for Sony. This means that developers see drastically reduced revenue from games on Game Pass.
What this means is that for each download from Game Pass, the developer will receive a tiny fraction of money in a monthly payment tallied up for each gamer who downloads a specific game title. No download = No money. Simply because a game has been listed in Game Pass doesn’t mean the developer gets money. Developers are only likely to get paid IF a player downloads and plays the game. Even then, once a player deletes the game after installing it, the monthly revenues stop.
Let’s do the Math
Console Physical Disc Model
If there are 117 million PS4 consoles and if just 10% of those console owners buy a game at $60, that’s 60 * 11.7 million = $702 million in total revenue from that game’s sales. Of course, that’s what the retailers get. The wholesale price for a video game is around $50 paid by the retailer to the game studio. That’s 50 * 11.7 million = $585 million in sales that went directly to the game studio. Clearly, other fees will need to be paid out of that revenue by the developer who might net $200-300 million or so. This revenue windfall occurs within a month of two of a video game’s launch.
Game Pass Model
There is no revenue windfall, at least not for the developer. As stated above, a video game placed into the Game Pass library means drastically lower income. Instead of the $200-300 million windfall in physical disc sales nearly all at once, now developers must live on a much lower fraction of revenue that gets spread out over many months.
If 11.7 million players subscribe to Game Pass, in one month that equates to $10 * 11.7 million subscribers = $117 million per month (assuming that the number remains steady). This next part assumes that ALL 11.7 million decide to download the Starfield game. We know that’s not likely, but let’s assume this anyway.
If a game developer drops a brand new day-one game onto Game Pass, like Starfield, the game’s revenue will be a tiny, tiny fraction of that $117 million per month. Where a game developer receives 100% of the wholesale revenue from physical box sales, subscription based sales might receive 1% (probably way less) in total revenue from the revenues brought in by Game Pass’s monthly subscription fees. Why $1 million? That’s ~1% of $117 million. Keep in mind that $117 million is already fractionally less than the $585 million the developer could have received by selling boxed copies.
Instead of the $200-300 million for boxed sales for a single game, the game’s developer might now receive $1 million in that first 30 days after release, possibly not even that much. Keep in mind that the monthly revenue collected by Microsoft for the monthly Game Pass subscriptions must be shared amongst ALL video games that are being played and downloaded that month. The more games being played, the more developers must share in that revenue. That means that the more wide diversity of games that are being downloaded and played, the less revenue there is to go around to all of these developers. That $1 million mentioned might actually become $100k because of the revenue sharing and the wide diversity of games being played at any given month.
Revenue paid to developers who place games into Game Pass library is only for actively played games. Once gamers play the game fully, then each deletes the game from their console, the revenue stops the instant the game is deleted from the console. The game developer will only be paid as long as the player keeps the game installed and likely only if the game is launched and used periodically. If the game can be beaten in under 30 days, then the developer will be paid for only the days the player has actively played the game. If many players beat the game in 10 days, that’s only 10 days of revenue paid out for each specific player.
What all of this means is that it offers Microsoft ways of reducing payments to developers based on how often and how long a player plays a game. In other words, instead of the pay-$60 model where the revenue is locked in as long as a sale is made, developers are now under a much stricter, lower revenue model. It is also a model that can see Microsoft reduce payments because of revenue sharing and lower use. If two games were the only games played on Game Pass in a month, that means that Microsoft would only need to pay out revenue to 2 developers from that $117.5 million pool of income. If 100 games from 100 different developers suddenly become active, Microsoft must now share revenue amongst those 100 developers from that same $117.5 million pool of income.
Microsoft must also determine which of the Game Pass games deserves a larger portion of revenue than the others so that the most often played games get the most revenue. Meaning, of those 100 game developers some might only see .01% of the sales while some might see as much as 1% or 2% of total revenues from monthly subscribers. As stated, the point here is that $117.5 million in subscriber fees is a mere fraction of money that could have been had using the $60 per disc price.
It only gets worse from here. Microsoft itself also instantly skims revenue off the top of the Game Pass subscriber fees to cover its own service management costs (hosting, managing listings, paying out revenue, etc). Only after Microsoft skims its own Game Pass revenue is any remaining money left over to cover developer game use payments.
Assuming there’s $117.5 million in total Game Pass revenue (as exampled above), there might only be $20-50 million left (after Microsoft skims its expenses) to pay developers for their games. This ultimately means there’s fractionally less than you might think to pay off developers for the inclusion of their games on Game Pass.
For Starfield, this game’s revenue may fare even worse. Because Microsoft wholly owns Bethesda, Microsoft may have chosen Starfield to become a loss leader. In the sales world, that ultimately means that the product is intended to be a “giveaway”. In other words, Microsoft may require Bethesda to forgo receiving any payments from Game Pass. Thus, Starfield may not make ANY revenue from its day one release on Game Pass. Under this loss leader strategy, the only money Bethesda may make would be from the tiny amount of boxed copy sales from stores like Amazon and Best Buy. Considering the price of Game Pass and its current popularity, not many players are likely to opt to pay $60 for boxed copies.
Digital Sales
While you might be thinking that some people might opt to buy the game digitally, like boxed copy sales, a few will opt for this approach. Some don’t want to invest in Game Pass and be saddled with a monthly expense to keep track of. This means that some digital sales will occur. However, the benefit of gaining access to thousands of game titles usually wins when it comes to these types of sales. Like physical boxed copies, digital sales are also likely to be limited and few. I fully expect the vast majority of Starfield players to play via Game Pass (both on the Xbox and on the PC).
Sleazy Game Pass Sales Strategy
One sleazy strategy which Microsoft has used with Game Pass and which attempts to force gamers to buy a game outright is when Microsoft removes a game title from Game Pass library 30 days after its release. This limited time release followed by speedy removal is solely an attempt to prey on the consumer’s wallet. Many gamers do fall for this tactic and opt to buy a digital copy over a boxed copy. Digital purchases offer instant access and allows the gamer to continue playing once the game is downloaded. No trips to the store looking for a physical copy.
This Game Pass sales strategy is extremely sleazy and is also worth noting because Microsoft could pull this stunt with Starfield; tease players with a 30 day Game Pass limited availability, then pull the plug and force all players to purchase the game full price to continue playing. Because of the purported scale and size of the questing within Starfield, a player likely cannot fully complete Starfield within 30 days. Be wary of this sleazy sales tactic when buying into Game Pass. Personally, I’d consider this tactic as a form of bait and switch, which is illegal in the United States under federal law.
If you’re concerned that this could happen with Starfield in Game Pass (it has a reasonably high chance), you should opt to buy the game outright either a physical boxed copy or a digital copy at full price and forgo using Game Pass to play Starfield. This will allow you to continue playing the game should Game Pass decided to pull the game quickly. Of course, you can opt to play under Game Pass until the game is pulled from the library at which point you’ll need to decide whether you want to buy it to continue. If the game is as potentially buggy as I expect it to be, many Game Pass players may choose not to buy it after only a few days of play. This sleazy sales tactic has a high probability of backfiring on Bethesda and Microsoft if the game launches with as many problems as Fallout 76.
Starfield Sales Cannibalized?
Why spend $60 for a single game when you can pay $10 and gain access to perhaps thousands of games, along with day-one releases like Starfield? While a few physical disc sales might be forthcoming, the vast majority of players are savvy enough to realize the usefulness of buying into a large library of games under Game Pass all for $10.
For Starfield, the revenue handwriting is on the wall… and it’s doesn’t paint a rosy picture. Voluntarily cutting revenues by less than half via excluding the Sony PlayStation – fractional amounts of revenue by placing Starfield on Game Pass day one = drastically reduced income for Bethesda. Instead of the potential for nearly a billion in sales by tapping the overall video game market (Xbox + PS + PC + Switch) by forcing boxed sales only, Microsoft has made the dubious decision to reduce Starfield’s potential revenue down to perhaps at most $100 million in Day One Game Pass downloads. That number is if Bethesda is very, very lucky. If Starfield is considered a “loss leader” on release then it will receive zero in revenue from Game Pass.
You might be saying, “But what about physical disc sales?” What about them? With the Starfield game being released onto Game Pass day one, what incentive is there to run out and buy a physical disc copy at $60 when you can save $50 and instantly sign up for Game Pass at $10, download and play the game on release day sans disc? For that matter, what incentive is there to buy a digital copy at $60? Sure, Starfield may see a smattering of physical box and digital sales, but the total revenue for these sales might not even exceed $10 million. Game Pass is most definitely cannibalizing boxed and digital video game sales. This Game Pass idea is actually one of the strategies that Microsoft wanted prior to the introduction of the Xbox One; basically, an all digital universe of games. Microsoft is moving in this direction rapidly, clearly at the expense of the developers.
Keep in mind that subscriptions can be cancelled at any time. This means that a player can pay $10, play and beat the game in 30 days and then cancel their Game Pass subscription. Instead of paying $60 to own the game, they’ve now paid only $10 to play the game. That’s a whopping $50 savings for the gamer and a massive amount of lost revenue for both the game developer and Microsoft.
While the release of Starfield might see a temporary boost in Game Pass subscribers and in Xbox hardware sales (this is the hope Microsoft has for Starfield), that boost still won’t be any where near enough for Microsoft to cough up the nearly $1 billion in revenue that Bethesda could have had by including all consoles and by releasing only boxed copies day one. Instead, Microsoft has relegated Bethesda’s Starfield to becoming one of the least profitable AAA game titles to be released by a major developer.
Revenue over Time
Subscription models gain revenue slowly over time. You might be thinking that maybe Bethesda can reach the $1 billion revenue mark in 12 months. Video game sales don’t work like that. Video games see a surge in play until many players play the game out. One the game has been played out, it’s dropped and forgotten. The only games which can see continued revenue models are massively multiplayer online (MMO) style games like Call of Duty, Fallout 76, Fortnite and even Destiny. Even then, these MMO style games see dwindling subscribers over time until eventually there aren’t enough playing to support the game financially. When that happens, the MMO game shuts down.
Starfield as an MMO?
We don’t yet know enough about Starfield to know if it even contains an MMO component. Only when the game is released will we know if Starfield is designed like Fallout 4, a completely offline single player experience… OR if it is similar to Fallout 76, a completely online MMO. Maybe it’s like Grand Theft Auto and offers both an offline gaming experience and has a separate online MMO map. Until the game releases, there’s also no way to know if Starfield has been built to support an ongoing revenue model.
It’s clear, the sales revenue for Starfield (as a game) will not be had by day-one game sales. That means that Bethesda must make up for the severely cannibalized day-one game sales by compensating for that major loss in revenue in some other way. With Fallout 76, that’s done by using the Fallout 1st subscription and the sale of Atomic Shop “Atoms.”
For Starfield, I’d expect Bethesda’s team to make up for that loss in day one game sales by forcing an in-game monthly subscription plan. This separate in-game monthly subscription will likely unlock downloadable content (DLC) and other required add-ons. With Fallout 76, Fallout 1st is not required to play the game. However for Starfield, Bethesda may be forced to make this change. Starfield might offer up a very basic and limited gaming experience included in the base price, then require paying into a monthly subscription plan to unlock the entirety of the game. At least, this is one avenue that could be taken. Even the $60 full disc buyers might be forced to pony up for these extras to continue playing.
This avenue may end up the primary means that Bethesda utilizes to make back the amount of lost revenue required to cover its multi-year game development expenses when producing Starfield. As described above, Game Pass revenue alone will not be enough to cover these incurred expenses. Keep in mind that Starfield had been in development before Microsoft bought Bethesda. After Bethesda was purchased, Microsoft has seemingly tied Bethesda’s hands by forcing exclusivity to the Xbox and PC and by also forcing Bethesda to release the Starfield game through Game Pass on day one. It’s possible that Microsoft might rollback the decision of a day one Game Pass release for Starfield. It’s also entirely possible that to play the game via Game Pass, a separate second subscription might be required.
For Bethesda, that means that once each player enters the Starfield game world, revenue will need to be found separately by Bethesda inside the game… and that likely means a separate monthly subscription for Starfield itself. It may also mean paying for a separate currency, like Atoms, to unlock in-game features, spaceships, outfits, consumables and so on. If you buy into Starfield, expect to be hit in the wallet at every turn within the game’s universe.
Can’t progress? Pay up. Can’t fly into a new solar system? Pay up. Need a special outfit to complete a mission? Pay up. Even though Microsoft has seemingly tied Bethesda’s hands for how the game gets sold initially, Microsoft likely can’t tie Bethesda’s hands once the gamer enters the game’s universe.
Inside of a game’s universe, Bethesda has seemingly complete control. It can force subscriptions, microtransactions and a whole slew of other for-pay options to draw in more revenue. As a direct result of Game Pass’s near non-existent revenue, expect Starfield’s game world to be chock full of microtransactions using your credit card almost incessantly. It’s honestly the only way Bethesda can recoup the money it took to develop this game over several years, even if Bethesda can’t control how the game gets into the consumer’s hands.
PlayStation Plus Essential
For all of the reasons as Game Pass above, all of the revenue and low developer payment arguments will apply to the PlayStation Plus Essential service. With that said, let’s hope that Sony will change the PlayStation Plus Essential service name, though. This current naming is completely clumsy and does not in any way state what it is. Even re-using the PlayStation Now brand would have been a better choice in naming for this game library service, as the “Now” indicates instant access.
Bugs, Bugs and more Bugs
One thing Bethesda has not been good at is writing solid, bug free games. It doesn’t matter what game it is, the affectionate moniker of Bugthesda has been given and it is more than just for humor’s sake. This moniker is at once both truthful and problematic. It says that bugs are inevitable with any game released by Bethesda. Bethesda’s Todd Howard chooses to laugh this off as not a problem at all, as if Bethesda’s products are truly bug free. Sorry to disappoint you, Todd. Every Bethesda game I’ve ever experienced has had myriads of bugs and still contain many bugs to this day. Fallout 76 STILL contains day-one release bugs nearly 6 years later!
Starfield won’t fare any better. Starfield will release day-one with a massive number of bugs. That’s not a prediction. That’s a fact. If you go into Starfield on day-one, expect it to be chock full of bugs. Some of the bugs might be minor and cosmetic (lights don’t work right, 3D characters standing and moving in T-poses, weapons don’t render properly, etc). However, there will also be at least one showstopper bug where mission progress cannot move forward. Oblivion had them, Skyrim had them, Fallout 3 had them, Fallout 4 had them and, yes, even Fallout 76 STILL has them.
There has not been a single Bethesda game released that has not had showstoppers. I expect Starfield to have at least one, but probably more than that. I also expect Starfield to have crashing bugs; bugs that see you play for an hour, then the entire game crashes back to the OS… possibly losing progress.
Why mention bugs at all here? Bugs have become the bane of the video game industry. In the 1990s, video game developers took pride in shaking out nearly every single bug before placing their games onto cartridges. When the Internet wasn’t the “thing” that it is today, game developers had to make their games function 100% before sending it out to the consumer. Unfortunately, using the Internet as a crutch, revisionism has allowed video game developers to become extremely lazy. This allows developers to release horrible, bug-laden experiences, then begin shaking out the bugs along the way with one, two or even hundreds of releases… all while using paying players as beta testers.
Unfortunately, games like 2020’s Cyberpunk 2077 initially released to incredibly bad reviews over its horrible bugs. While Cyberpunk’s developer, CD Projekt RED, has ironed out many of the bugs since its 2020 release, that doesn’t make the game’s overall reviews better. Once those reviews are there, they’re there for the life of the game. Those low reviews will remain and taint the review system regardless of whether the developer shores up the game. If you release a bad buggy game initially, your initial reviews stay there to impact the game’s rating long into the future. Those bad reviews, thus, impact that game’s sales forever.
Was Cyberpunk 2077 able to recoup from its initially bad launch? In some small way, perhaps. Maybe through word of mouth, but definitely not via its Metacritic scores.
For Starfield, the first 3 months after its launch will become crucial to its success or failure. Starfield’s release date is set for September 6, 2023. Bethesda’s developers are now all working at a feverish pace to complete this game in time for that September launch date. Yet, we know it won’t be complete even after a year’s delay. If it was delayed a year, that means its bugs were major and the game was as yet unfinished. It is doubtful a year will buy them enough time to fix all of that.
What this means for Starfield is that its initial reviews will make or break it. It also means that game players are becoming intolerant of being taken advantage of by game developers. Game players are not beta testers, yet more and more game studios are treating game players as tertiary beta testers. Instead of hiring actual beta testers, game developers forgo those expenses and expect paying players to report the bugs. Worse, they do. More than ever, this is the wrong choice and it is a choice that can doom a game. We pay to PLAY the game, not BETA TEST it.
Overall
Considering the massive loss in revenue due to Game Pass, the high probability for the inclusion of pay-for-play micro-transaction features, the probable need for a separate subscription, Starfield seems poised to become one of the worst games ever released by Bethesda. Unfortunately, Bethesda has too many “fanboys”; “fanboys” who are willing to buy anything released by Bethesda regardless of its useful state. For the purposes of this article, “fanboy” is used in a gender neutral capacity, encapsulating both males and females alike. For the same reason, Apple has too many of these same “fanboys” type buyers willing to buy anything Apple releases, good or bad. Bethesda’s “fanboys” are just as avid and ravenous and, for whatever misguided reason, believe Bethesda can do no wrong. To them I say, enjoy being exploited.
The purpose of this article is to call out all of the problems that Bethesda faces with the release of Starfield. Because Microsoft has strongly tied Bethesda’s hands in very specific ways, that leaves Bethesda employing other not-so-favorable options to gain that lost revenue back. As a result, I fully expect Starfield to be a poor gaming experience overall, mostly because of the compromises required for Bethesda to make back the revenue it ultimately lost as a result of Microsoft’s exclusivity and Game Pass release decisions. That and Microsoft isn’t likely to allow Bethesda to delay Starfield any longer. Whatever state Starfield is in come September is how it will launch.
How does this make a difference to me as a gamer?
Good question. For you as a gamer, you might not care much overall. That is, unless you’re really looking for a new high quality gaming experience. Though, while the incessant micro-transactions designed to bilk you for money exist at every turn, the rest of the game might seem still like a benefit to you. Game Pass itself was designed to be a huge benefit to gamers, giving them access to a huge library of games. If you don’t like Starfield, you move on and try another. In the hundreds or thousands of games out there, there may be some that work for you. If Starfield bombs, it will simply be relegated to a game on Game Pass that no one plays.
For Starfield, it doesn’t mean good things. For Bethesda, it means even worse things. For Microsoft, it means great things. Well, maybe not great, but definitely something Microsoft can ignore. If Bethesda is forced to continue down this path by Microsoft, as a developer it may cease to exist inside of Microsoft… ultimately being folded into other game studios. Microsoft doesn’t care about exactly who does what as long as someone does it. Does that mean Fallout or Starfield or other Bethesda franchises disappear? No.
Like Halo before it, Microsoft will hand Bethesda’s intellectual property to another developer to continue building new games under those franchises (or not). Microsoft doesn’t actually care who develops any given franchise as long as they’re willing to do it and what they create sells more of Microsoft’s goods and services. Once a franchise runs its course and it’s done, Microsoft is also willing to shelve the franchise indefinitely, like it did with Fable. If Bethesda as a developer fades into oblivion, Bethesda’s IP may or may not live on depending entirely on Microsoft.
That’s why all of this might (or might not) matter to you.
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Weight Loss begins in the Kitchen
Many people are under the mistaken impression that you need a gym membership to lose weight. While it’s great that gyms may motivate you to improve your health, it may not help you lose weight. This article = ~19 minute read. Grab a coffee and let’s explore.
Preface
Before I begin this article, I just want to state that I’m not a fitness, medical or diet professional. I have experience with this subject due to my own reading and research on this topic. I’ve also had personal life experiences with weight loss and weight gain several times throughout my life. I’ve definitely come to find what it takes to manage weight properly (although, not always perfectly… we’re human, after all). This article is meant to be informative. It is not intended as professional advice in any form. If you need professional advice for your specific body situation, you should seek the help and advice of a medical or dietary professional who can properly assess your personal situation and weight loss goals.
The Kitchen Part I
Many people mistakenly believe that you need to run, or cycle or lift weights to lose weight. You don’t. Weight loss is not about how much weight you lift or how many miles you’ve cycled, it’s about a healthy relationship with food based on your current energy requirements. That starts in the kitchen.
The body wants to lose weight. It’s the way it was designed. Food replenishes (and gains) that weight if eaten to ‘excess’. The difficulty in knowing how much is considered ‘excess’. This is the key to successful weight loss. Exercise is for fitness. Food is for weight management. The kitchen is where the food is, not the gym.
Resting Metabolism
Most people are only active for short periods of time throughout the day. For example, that might be an hour at the gym or 30 minutes on the treadmill or bike… and so on. The rest of the 23.5 hours of the day, you might be sitting at a desk, sleeping or possibly walking only occasionally. Because the majority of that 24 hours is in a resting metabolic state, you need to eat to cover the resting metabolic requirements, not the small amount of active time requirements.
A good rule of thumb is the 2000 calorie a day diet as “recommended”. However, even this diet may provide more calories than your resting metabolism needs.
If you need to assess your resting metabolic rate (RMR), you should enlist a local diet professional to help you pin it down. There are tests where you sit and breathe for about 20 minutes. During that 20 minutes, the test assesses your oxygen levels and how many calories you burn. That can be extrapolated to an hour, then 24 hours. This gives you a very good baseline on exactly how many calories you need to eat to cover your daily requirements. If you add in exercise for 30 minutes, you can modify the calories of your RMR.
As an example of an RMR, I had mine tested at 24 Hour Fitness as part of a membership. My RMR came back at 1700 calories per day… 300 under the suggested 2000 calories per day. This means that were I to follow the 2000 calorie per day suggestion, I might continue to gain weight. This meant adjusting my diet to eat less than 1700 per day to create a calorie deficit (on days when I didn’t work out). I might be able to adjust my caloric intake upwards a little 100-200 calories if I spent time in the gym.
To put that in perspective, that would be adding an extra piece of bread or two, a piece of fruit or two or a small cookie or two. You can see that’s not a lot of extra food. Even then, I would want to eat these with a meal, not before or after the meal or as a snack.
The Exercise Con
Too many people mistakenly assume that, “If I add some ‘cardio’ to my day, I can eat what I want”. This is not true. In fact, you should continue eating normally even if you do add some measure of exercise into your day… particularly if you want to lose weight. Adding more food in an attempt to compensate for that small amount of exercise is likely to put on more pounds than take them off.
As a case in point, I once had a boss who biked into the office every day. From his house to the office was at least 20 minutes of cycling. In total, that would be 40 minutes of bicycling every weekday five days a week. In the 10 years that I worked for this company, he never dropped a single pound… and I never got the reason why until I realized that weight loss begins in the kitchen, not on a bike. In fact, the company bought us snacks including Popcicles (his favorite), nuts, coffee, cereal and milk. The kitchen was well stocked. This meant he always ate calories in excess if he were trying to drop the weight.
While exercise is great at getting and keeping the body’s systems fit, it might not help you lose weight unless you take steps to make weight loss a reality.
The Kitchen Part II
It’s true that weight loss begins in the kitchen, not in the gym. Weight loss is about what you eat, not how often you use a treadmill. The treadmill is great at cardio and raising your heart rate, but raising the heart rate is not about weight loss, it’s about fitness. There’s a distinct difference between fitness and weight loss. Yes, they go hand in hand, but they are separate distinct concepts requiring separate critical understanding.
To lose weight is all about arriving at a food lifestyle that helps aid you in your weight goals. For example, it’s about creating a food lifestyle goal such as eating only meals at meal times. Snacking is off the table, except only occasionally and only if you can’t make a meal.
Dietary Restrictions
I would be remiss if I didn’t discuss this aspect of a food lifestyle. Some medical conditions require eating only specific foods and sometimes at specific times of the day… particularly if you have diabetes. In the case of diabetes, you will need to keep your blood sugar in check. This means eating the right foods in the right amount to manage that.
Again, even this situation begins in the kitchen and it requires a food lifestyle change. Hopping on a treadmill won’t necessarily manage blood sugar levels (other than perhaps dipping blood sugar after exercise). In the case of diabetes, you should follow the advice of your medical professional in terms of frequency of eating.
Because diabetes can be difficult to manage at times, if you’re intent on weight loss, you should seek the counsel of not only your doctor, but ask your doctor to recommend a dietician who is knowledgeable about diabetes. This dietician can then work with your weight loss goals and still allow you to manage your diabetes properly. In the case of this (or any other weight loss article), you should disregard any Internet advice and follow the advice of a professional who is versed in diabetes, specifically your type.
Healthy Adults
With that said, this article is intended towards adults who do not have extenuating medical conditions that might make weight loss difficult. Even without diabetes or other medical conditions, we should all seek to moderate foods in our diet… including artificial products, refined sugars, white processed flours, processed cheese food and processed meats. We should seek natural, whole foods that are as close to nature as possible. I’ll talk more about this in the next section.
I’m the kind of person that if I have a food in the house, I’ll eat it. For me, that means not bringing home anything I don’t want to eat, such as candy. That means rarely bringing home diary free ice cream, potato chips, cheese dips, candy bars and so on. Because I’m somewhat lactose intolerant, I steer clear of milk, sour cream, cream cheese, extremely soft cheeses, yogurt or anything that contains a boatload of lactose. Milk has a secondary problem for me as well and that problem is casein. Casein is a milk protein that causes allergies in some individuals. For me, milk is a double-whammy of lactose and casein.
To avoid this, I choose alternatives such as non-diary creamer instead of milk when making foods that require milk. Non-dairy creamer is artificial, so I limit my use of this ingredient. But, when I need milk in certain recipes, non-diary creamer is my goto choice because it doesn’t trigger me with lactose and casein. When I make bread, for example, I use non-diary creamer instead of non-fat dry milk powder. For cereal, when I rarely eat it, I choose almond milk instead of non-dairy creamer. It just tastes better on cereal. However, I rarely eat cereal.. and even then, the only cereal I like is Crispix, primarily because it’s not like eating a bowl of straight-up sugar and it stays crispy in milk.
Whole Foods vs Processed Foods
Many people have claimed that processed foods may slow weight loss progress. I can disprove that. I occasionally eat processed foods (i.e., hot dogs, Velveeta cheese, Spam) and I’m still on the road to my weight loss goals. Eating these foods may slow down the weight loss process slightly, but it won’t outright stop the weight loss so long as you keep your caloric intake below your RMR.
What’s more important isn’t processed or whole foods, but calorie dense foods. For example, vegetables and fruits are far less calorie dense than, say, pound cake or brownies. This means you must eat more vegetables and fruits to eat an equivalent amount of calories in a piece of pound cake. For this reason, calorie dense foods should be considered a ‘once in a while’ treat. Another calorie dense food is beer, wine and spirits. Drinking a glass of wine adds a lot of calories to your diet. Think of a glass of wine the same as a sugary can of Coke. It’s basically empty calories. Alcoholic drinks consist mostly of water with, in the case of wine, alcohol and fruit sugars. You don’t get any nutritional benefits from Wine, but you might get limited health benefits from the alcohol due to its blood thinning capabilities.
Treats
You sometimes can’t get away from social situations with food and drink. This means that when you’re out and about at a restaurant or at a party, you might be required to indulge in foods and drinks which aren’t part of your lifestyle. You don’t really need to worry about this interfering with your weight loss goals as long as it’s a ‘once in a while’ situation. At a social situation, you can choose to abstain from eating these foods outright. However, abstinence may be seen by the host as displeasure with the food choices. In other words, you might be judged negatively for not eating the foods or drinking the drinks. If you know you’re going to have a problem in a specific social situation, it’s best to stay away rather than showing up and being a picky eater.
In these cases, you have two options. Attempt to avoid such social situations or choose to lightly indulge in the foods offered. Basically taste them and carry around the remaining food on a plate. You can even throw away the plate after a few minutes and grab something new. If you have a third option where the host provides you the choice of foods you can eat, then take advantage. However, few party hosts are that obliging, particularly if you’re taking a client out to dinner or to a company party. Be prepared to find something at the party to snack on. Or, alternatively, eat your meal immediately before the party and politely explain you’ve just eaten dinner.
You don’t need to eat a meal there, but you can pick whatever you find is the most healthy option. Sometimes they offer deserts with fresh fruits. Sometimes they offer hard cheeses. These are good options to help you retain your food lifestyle. Though, you can mark such social occasions as ‘treat day’. I’ll talk about ‘treat day’ a bit later.
Food Lifestyle
I know I’ve mentioned this term several times in this article and I think it’s about time that I define it properly. A food lifestyle is about changing your habit with food on an ongoing basis. The word ‘diet’ has a long held the connotation of being ‘temporary’. You diet, you lose weight, you go off the diet. You can’t do that and maintain a healthy weight.
To maintain a consistent healthy weight, you need to change your food choices on a permanent basis. This is the act of creating a continuous food lifestyle. A continuous food lifestyle is the goal if you want lasting weight loss, including weight maintenance.
You can’t go ‘on a diet’ and then later ‘go off the diet’. That’s a recipe for weight loss failure and is the key to Yo-Yo dieting. No. You want lasting change for the rest of your life. This means making food choices that you are willing to live with day in and out, week in and out and year in and out. You need to be able to live your food choices.
This also means a balanced approach to food. This means choosing to make home cooked meals over eating out. This means buying fresh whole foods to cook those meals.
If you’re used to eating out at McDonald’s weekly and eating out regularly throughout the week, making home cooked meals may initially be somewhat of a shock. It takes time to cook meals, but with the proper tools, you can cook meals at home in similar amounts of time as McDonald’s takes to prepare your meals.
For example, I can make a homemade hamburger and fries meal at home in as little as 15 minutes. It takes perhaps a little longer than it takes McDonald’s to serve a meal, but my meal means I can choose my ingredient choices. For example, I prefer actual Swiss cheese on my burgers. Few fast food restaurants offer that choice. If I want to use Avocado oil mayo on my burger, I’ve got that choice also. If I want Sriracha, it’s right there. For example, where will you find a burger made with Romaine lettuce and heirloom tomatoes? These combinations just don’t exist at fast food restaurants.
Making your meals at home means you can choose the ingredients that you like, that you will eat and that are hand-selected by you.
Homemade Meals versus From Scratch
Many people think that a home cooked meal signifies that it was made from scratch. In fact, that’s not necessary. For example, hamburger buns are a common thing we buy at the grocery store rather than making them ourselves. I’ve personally made hamburger buns myself and I prefer my home made versions, but it’s a time consuming process waiting for the bread to rise and then baking them.
You can easily make meals at home from packaged foods rather than making everything yourself. Obviously, you’re not going to go butcher a cow just to get a specific cut of meat. You’re going to visit a butcher counter and pick from those in the counter. That’s a time saving example.
Like the bread and steak examples, you can also make other foods from mixes or boxes. You don’t need to spend time doing everything from scratch. Yes, there is a satisfaction to making everything from scratch, but unless you have excessive amounts of time to kill performing these steps, making boxed or bagged mixes is perfectly acceptable time saving approaches to making home made meals.
You can even save yourself kitchen time by using a slow cooker or a pressure cooker. These are other cooking alternatives to getting the job done with the least amount of your time. You just need to find these time saving approaches. For example, using the microwave to grill hamburgers or steaks using specially designed microwave grills. These can be tremendous time savers.
Treat Day
As you approach a new food lifestyle, you’ll want to include a full treat day once a month. This day is the day where you can eat things not normally on your regularly scheduled food lifestyle. These might include eating out at your favorite restaurant, staying home and eating ice cream and/or popcorn in front of a movie. Perhaps you like drinking Coke or Pepsi or making an ice cream float out of these. Or, maybe it’s eating birthday cake.
These are treats you let yourself have once per month. You choose the day and then stick to it only on that day. These days are great days for social events, going to parties or hanging out with friends at a bar. This allows you to eat whatever you want and then fall right back onto your food lifestyle the following day. It’s a day where you don’t have to worry about what you’re eating. However, it’s always prudent to moderate your food intake no matter where you are. Being overindulgent in anything, particularly food, is never a good idea. You don’t want to wake up sick from eating too much food.
This day is actually important to your body. It’s a way to get your body out of its metabolism “comfort zone” and, for a day, make it change how it works. This breaks the monotony of eating similar foods day after day and aids your metabolism achieving your weight loss goals. Sometimes, the metabolism needs a little kick in the pants. That’s why treat day is important.
You don’t have to do a treat day every month if you don’t feel like it. Also, if you need to move your treat day to a different day, that’s also fine. However, having it on the same day makes it easier to manage and know when it is. I always preferred having treat day on a Friday as it was always like a tiny celebration.
You should also include a mini-treat snack once a week. This is a time when you can have a single treat, like a small sundae, a small cookie, a piece of chocolate, a small piece of cake or a dessert after your meal at a restaurant. You just want to tickle these taste bud receptors so you don’t get tired of your food lifestyle. These are to break the monotony of not having a sweet food at your meal. You don’t want to do these often, but you do want to do them occasionally to allow for a piece of chocolate or candy bar or glass of wine. We all need to indulge occasionally.
This system allows you to indulge in your favorite snack foods to prevent you from rejecting your chosen food lifestyle outright, forcing you back to a weight gain diet. You want to be able to treat yourself every now and then. The reason most “diets” fail is because they deprive you of the foods you love. A mini-treat prevents that deprivation problem.
What I have found is that even though I do have a treat available, I don’t always do it. Some days I just don’t want sweets or other treats. Occasionally, I do want them and that’s when I include a single treat during a day or I add it to my chosen treat day. If your monthly treat day is coming up in a few days, just hold on until then and have your snack then.
Note that fresh fruit and fresh veggies don’t count as ‘treats’. You can include these in your food lifestyle. Treats are defined as calorie dense processed foods such as wine, beer, spirits or decadent desserts such as a brownie with ice cream, cake or a candy bar. Yes, even a protein bar, a breakfast bar, a protein shake and even cereal should be considered ‘treats’. Basically, anything that is calorie and sugar dense should be considered a ‘treat’. The rule is, if it’s sugary and/or overly fatty, then it’s considered a treat.
Peanut Butter (or any nut butters)
Peanut butter is an odd food that seems like it should fall under being a ‘treat’. Depending on which version you buy, it might or might not.
The one thing I will say about peanut butter is to moderate no matter which version you buy. It’s a calorie dense food that’s reasonably fatty. If you buy commercially produced “smooth” peanut butters, these contain sugar. These peanut butters should be considered a treat.
If you buy All Natural (i.e., requires stirring), these are not considered as a treat. The difference between the commercial and all natural versions is additives. Commercial peanut butters insert additives to make it ‘smooth’ and to not separate. These additives, like sugar, make this version of peanut butter into a treat.
All natural peanut butters only have peanuts, peanut oil and possibly salt. These are the definition of whole foods. This type of peanut butter isn’t considered a treat, but peanut butter should always be used in moderation. For example, if you can buy freshly ground peanut butter from Whole Foods, this is actually the best type of peanut butter to get.
If you make a PB&J sandwich, this is definitely a treat no matter which peanut butter you choose. Jelly, jam and preserves are definitely considered a treat food because of the excessive amounts of sugar and because of its processed nature.
How many times removed from nature?
Eating natural foods is the goal of a food lifestyle. These are typically whole raw, steamed or cooked foods. You want to eat foods that are as close to nature as possible. For example, eating a raw Romaine lettuce leaf is as close as you can get to a natural food as it exists in nature. Once you process a food, such as turning a raw fruit into preserves, that’s considered to be removed from nature several times. Once to cook it down into a slurry, once to add in sugar and other additives and once to can it.
Bread is a food twice removed from nature. It begins as a whole grain which is pulverized and processed into a powder (once removed). Then that powder is mixed into water to make dough and then baked into bread (twice removed). Once something has been removed from nature more than once, it’s considered processed. Processed foods are not the goal of a healthy weight loss lifestyle. However, bread has a place where jam and preserves don’t.
Bread is a form of fiber and fiber aids in digestion and slows the conversion of sugar in the blood stream. Unfortunately, jams, preserves and jellies have removed all fiber from the fruit, which leaves pretty much jellied sugar. Because sugar is already readily abundant in nearly every food, there’s no need to add extra sugar in the form of jelly, jam or preserves. Yes, they taste good, but they should be considered a treat.
The point is that you need to count how many times a food has been removed from nature to determine if it works towards your weight loss goals. If it’s been removed from nature more than twice, you should rethink that food choice. This goes hand-in-hand with…
Fats, Carbs and Protein
The intake of calories comes from fat, carbohydrates and proteins.
Fat (aka lipid) is fatty acid of any type such as peanut oil, sunflower oil, palm oil, rapeseed oil, canola oil, vegetable oil, corn oil, avocado oil, olive oil and so on. It also includes fats in meats. This category also includes steroids and waxes.
Carbohydrates are any form of sugar including both simple sugars and complex sugars. Simple sugars (two molecule) include glucose, galactose (not generally found as a food ingredient) and fructose (aka levose or levulose). Complex sugars (more than two molecules) include lactose (milk sugar), sucrose (table sugar), sucralose (artificially manufactured), dextrose and maltose. These types of simple and complex sugars can be recognized by the ‘ose’ at the end of the name. Starches are also a form of even longer chained sugar molecules. All sugars and starches reduce to glucose, fructose or galactose in the blood stream. For sugars to be reduced in the body, chemical reactions break the two or more molecule chains into simple sugar molecules for absorption by the body. The body can’t absorb complex sugars, only simple sugars.
There are also sugar alcohols including but not limited to erythritol, maltitol, xylitol, sorbitol, mannitol and inositol. You can identify most sugar alcohols by the distinctive ‘ol’ at the end the name, with the exception of the peculiarly named sugar alcohol, isomalt. Sugar alcohols are curious things. While they can sweeten the food they are in (to a lesser degree than sucrose), they can also add some odd properties. One of these properties is a cooling sensation in the mouth.
Sugar alcohols are used in some cough drops and mints to enhance the mint cooling sensation. Another side effect of sugar alcohols is diarrhea, bloating and loose stools when eaten in sufficient quantity. The difficulty with sugar alcohols is that some people are more sensitive to these compounds than others. It’s best to avoid foods containing sugar alcohols simply to avoid unnecessary trips to the bathroom. It is worth noting that many foods labeled ‘sugar free’ actually contain sugar alcohols in replacement of the ‘ose’ type sugars. The FDA has granted food manufacturers the right to label a food as ‘sugar free’ when it only contains a sugar alcohol. Don’t fall for the ‘sugar free’ label. If you’re watching your sugar intake, sugar alcohols count as sugars.
Other alternative sweeteners include fructooligosaccharides or FOS. This sweetener is derived from the blue Agave plant as well as chicory, leeks, bananas, onions and a few other plants. This sweetener contains multiple molecules of sugar and must be broken down by the body’s chemical processes. This sweetener is not often used in the US, but may be found in some food preparations, including agave based sweeteners. It is a commonly used sweetener in Japan.
Simply for completion, sugars are found in most vegetables and fruits in varying quantities and in varying forms. Don’t get trapped into thinking you’re not eating sugars when eating fruits and vegetables. In fact, fruits can raise blood sugar levels equivalently to candies when eating particularly sweet fruits.
Stevia is short for stevia rebaudiana. While this compound is considered a sweetener, it is not a sugar at all. Instead, it’s actually a plant sterol (aka plant steroid). As a result, the use of Stevia does not raise blood sugar levels. This means it is safe to use as a sweetener by diabetics. However, because it is a type of plant steroid, it may interact with the body’s steroid receptors in other unexpected ways. There is some concern that Stevia may negatively interact with the kidneys, the nervous system and other body functions. It may even interfere with digestion. Toxicity studies assessing side effects around this sweetener are still being determined. As with any foods, you’ll want to assess your own effects after consuming it.
Proteins are any form of branched-chain amino acid. Meats, legumes and eggs all contain chained amino acids. Example amino acid types would include L-glutathione, L-arginine and Leucine which are some of the building blocks of meat, legumes and eggs. Though, legumes contain both amino acids and carbohydrates. Eggs and meat do not contain carbs, but may contain fats. Amino acids are responsible for building muscle in the human body and are responsible for many other building activities within the body.
These three macronutrient types (fat, protein and carbs) form all of the foods in the world. There are also micronutrients within foods. These micronutrient types include the vitamins A, B, C, D, E as well as minerals. All vitamins and minerals are contained in various vegetables including but not limited to green leafy vegetables, beets and carrots as well as minerals (i.e., iron) in meats. Together, the macro-nutrients and the micro-nutrients combine to make up the human food diet.
Man Made vs Natural Food
Above, I discussed how far removed a food was from nature. This is an extension of that discussion. If a food is natural and whole, by its very definition, it is natural. A food made by a human is not natural. Let’s understand natural versus man made in this context.
Corn on the cob is a whole natural food. A tortilla (made from ground corn) is a man made food.
Whole wheat kernels are a whole natural food. Bread (made from ground whole wheat kernels) is a man made food.
Sugar cane is a whole natural food. White table sugar (made from sugar cane) is a man made food.
By extension, further foods can be made from some of the above man made foods. For example, white table sugar is the ingredient to make most confections including chocolate bars, candy bars, cake and even bread.
If a food is man made, it is by its very nature, not natural. If you’re in the store shopping and you’re trying to determine if a food is “natural”, it’s easy to determine. If it’s a box on a shelf, it’s man made. If it’s sitting on the produce aisle in its raw form, it’s natural.
Natural Foods
All of the plant produce products on the supermarket produce aisle are natural. The produce industry further sub-categorizes its produce into “conventional” or “organic”. These labels mean various things to various people. However, produce with the “conventional” label typically means that the plant was grown using standard farming practices, including the use of standard chemical (sometimes toxic) pesticides. The produce may be further dressed using waxes and other “beautifying” techniques to make them pretty for store displays.
Produce labeled “organic” typically means the plant was grown using all natural methods of growth, many times without using pesticides or hormones or fertilizer at all. If a pesticide is used on an “organic” labeled product, it is typically of a non-toxic variety (i.e., vinegar or lemon juice concentrate or similar type edible and easily washable, non-toxic pesticide). This produce is not “dressed” to look pretty. You’ll find that “organic” produce may be misshapen, discolored, smaller, more ripe and may go bad faster. The size difference may mean the lack of using hormones or using “organic” fertilizer (i.e., compost).
The difficulty with these labels is that who really polices them? When you get to the supermarket and see the “organic” label and its corresponding higher price tag, is it really pesticide free? Is it really “organic”? You don’t really know. For this reason, I typically opt for produce shopping by price rather than labels. The only time I shop by label is “Grown in the USA” or “Grown in California”.
When something is “Grown in Mexico” or “Grown in Guatemala”, you really don’t know what pesticides were used. In fact, because it’s grown outside the U.S., many U.S. banned pesticides are used on this imported produce. Additionally, many of the workers who harvest these fruits and vegetables in these countries may actually be sprayed by these toxic pesticide chemicals while still in the field harvesting. As a result of these farming practices, I typically prefer to steer clear of these imported fruits and vegetables and I choose to buy produce “Grown in the USA” or “Grown in California”… particularly thin-skinned root vegetables (i.e., carrots, beets) as well as celery, lettuce and tomatoes. Thicker skinned vegetables, like avocados, I might opt for Mexico produce, but only if they’re the right kind and the right price. If locally grown vegetables are available, I always opt for these.
The Kitchen Part III
As we return to the kitchen with our newfound knowledge, our food lifestyle should consist of whole real foods more often than man-made foods. Clearly, bread is a good thing and can be eaten in moderation, even though it is a man-made food. Rice, on the other hand, is a whole real food. Yes, its hull is removed and each grain is dried, but that’s about the extent to which it is modified, unlike grains of wheat.
Rice flour is available just as is wheat flour, but rice flour is less used to make baked goods than is wheat flour. The point is, bread has a place in the diet. However, so does rice. Both bread and rice are carbs. As a result, you want to treat them as the carbs portion of your plate.
When making meals, you want about equal parts fat, protein and carbs or 33% fat, 33% protein and 33% carbs dividing up your plate. Some say you should have less protein than fat or carbs, but that should be based on how your body responds to these macronutrients. If you can’t seem to lose weight, you might want to reduce your fat and carb intake a little, which will increase your protein intake.
There’s a complex relationship in the body between these three macronutrients. Each play off the other to help build muscle or increase fat. The point is, calories are the measure of how much energy you are expending. The macronutrients (which ultimately make up your calories), see to it that you gain or lose weight based on the number of calories you intake versus what you expend.
The kitchen is the place to make weight loss a reality via what you buy, what foods you make and how much you consume. You can add exercise in to help make your body fit and expend a bit more energy. However, if you do add in exercise, don’t get caught by the exercise trap thinking you can eat a lot more simply because you ran on a treadmill for 20 minutes. It doesn’t work that way. 20-30 minutes of exercise might allow you to eat one more piece of bread than you otherwise could. A single piece of bread is not very much food and definitely doesn’t equate to the calories in a candy bar or a pint of ice cream.
The point is, choose your calories carefully. Eat when it’s appropriate. Treat yourself occasionally. Eat in moderation. Don’t be suckered in by the exercise con that leads you to believe you can eat whatever you want simply because you took a 30 minute walk.
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Diet vs Lifestyle
In this article, I will assume that when you’re reading this, you have committed to some level of weight loss. Whether that weight loss is for an event (i.e., wedding, prom, hanging at the pool, going to the beach, vacation, etc) it doesn’t really matter. Or, perhaps, you’ve just decided to make a change and simply want to be thinner than you are. Whatever the reason for the weight loss, the goal is still the same… to lose the weight.
What is your goal?
I’m not asking how much you want to lose. We’ve already established that you want to lose weight and you’ve likely already determined how much. No, this question is asking for how long do you want the weight gone? It’s a valid question. The reason I’m asking this question is very much the crux of this entire article. If you are looking to lose your weight for a month or two and then ‘forget about it’ and go back to ‘normal eating’, then this article really isn’t the answer.
This article may help you attain that goal, but this information is not intended nor designed to lead people back into the dieting trap. This article is designed to help people get out of the diet trap and bring about lasting change. If you are committed to lasting change, then you’ve come to the right place.
Thinking patterns evolved
Let’s start by discussing what the food industry has done for America (and, arguably, the world). We’ll start by saying that the food industry is, first and foremost, in it for the money. Secondarily, they supply food. Plain and simple, without profits they can’t stay in business, so money always comes first. From Kraft, Hershey, ConAgra, Archer Daniel Midland to Burger King, McDonald’s and Wendy’s, the mantra is the same. Eat more. It’s a simple and subtle, yet consistent message. The more we eat, the more money they make. It’s simple economics. It’s also economics working against the waistline. The bottom line is, eat more so they make more money. I’ll discuss how that thinking manifests shortly. As long as you keep this ‘money making’ aspect of the industry firmly in your dietary planning, you can easily maintain your weight loss goals. Remember, it’s about their profits, not your waistline.
Money making manifestation
The ways in which the food industry keeps to their profit goals is through marketing. Whether that marketing is on TV, in print, on menu or on the packaging, the message is always there. Eat more. How? On packages, there are many ways they accomplish this. Some subtle, some not-so-subtle. The first and most bold is the ‘serving suggestion’ combined with ‘image enlarged for detail’. So, for cereal, as an example, it’s always a heaping huge bowl of cereal filled to the top. Granted, the image is ‘enlarged’ so determining scale is out. But, that’s the point. They don’t want to give you a frame of reference so you equate that imagery with the bowls in your cupboard (probably huge due to standard manufacturer sizes). So, then you turn to the ‘Nutrition Facts’ panel and see that 1 cup is 110 calories. You naturally equate the ‘serving suggestion’ to the ‘1 serving size’ and pour your cereal thinking you’re eating 100-110 calories. The thing you don’t realize is that bowl of cereal you poured might account for upwards of 300-400 calories depending on bowl size. Combining that with 2% milk, you are looking at 244 calories in 2 cups of milk. That turns what you thought was a 100-110 calorie meal into a 500+ calorie meal. Granted, 500 calories for a single meal is probably fine by itself, but the nutrition in cereal and milk is questionable. Basically, it’s carbs and fat with some protein. The vitamins you receive have been fortified both in the cereal and the milk. On top of that, the milk contains bovine growth hormones that could interfere with weight loss.
With restaurants, the idea is similar. Show a picture of a great looking meal on the cover or next to the food item. They tempt you through the look of the food. Of course, if you’ve ever eaten at a restaurant once, you know the food never looks like it does in the photographs. But more than this, the size of the meal is also, again, quite large and hard to judge scale. On the plus side to this, however, is that many states (including California) are now requiring nutrition guides be placed on the table. So, you can look up that oh-so-delicious-looking-meal and realize that that meal is actually 1100 calories. Yes, that’s 1100 whopping calories. Over 1/2 of the recommended calories for a 2000 calorie a day diet. Again, over half of the calories for 1 day’s meals. So, the plate may appear appetizing, but you need to dig deeper to see just how calorie dense that meal really is.
You should begin to understand why are waistlines are exploding. We can’t eat like this and expect to remain thin. But, the food industry has been slowly and steadily increasing portion sizes so that we’re to the point of gut busting, yet oblivious as to why.
Convenience and Instant Gratification
The second aspect of this thinking paradigm shift is in convenience and speed. The restaurant (and food) industries have additionally ingrained into our consciousness the need-for-speed. We have to have it now. That food should be something that’s ready in 5-7 minutes. The microwave and other innovations have also instilled this thinking. Granted, some foods don’t need to take long amounts of time to prepare. Some do. However, it’s not the speed here that’s at fault. It’s the fact that most meals that can be prepared rapidly are usually the foods with the highest calorie density (see below). So, with speed can come higher calories. The food industry has played off of our need-for-speed and produced foods that prepare rapidly, but those foods are usually overly calorically dense.
Bucking the system (and your friends, relatives and colleagues)
So, now the main aspect to weight loss is bucking the system. You don’t have a choice in this matter. The industry has so ingrained into the American consciousness that more is better that you have to forget that mantra and retool your own thinking. In addition, that now means you have to ignore your friends’, relatives’ and colleagues’ comments. What matters is your goals. If you want to lose the weight, you must look at portions and do what needs to be done to meet your goals. That means you need to think critically about what got us to the gut busting mentality and retool your own personal programming. It also means eating smaller portions and eating less calorie dense foods. However, this does not mean starving yourself. It also doesn’t mean you can’t eat the foods you like. You must eat them in smaller sizes.
I know, it’s hard to ignore friends’ and relatives’ comments. It is. But, if you are committed, you have to do this. When they ask you to eat over, accept. But, don’t eat more than what you need. Remember, you also do have ‘cheat’ meals.
Calorie density
As food engineering has progressed, prepackaged foods have become increasingly more calorie dense. Calorie density means that the manufacturers have been able to pack in more calories into smaller and smaller sizes. This also means that you cannot easily spot high calorie items simply with your eyes. You now need to weigh the foods. So, that means if you don’t have a scale in your house, you need to get one. Scales are important because weights are the only true way to measure calories. For example, 85g of chicken is 120 calories (that’s ~3 ounces). But, can you spot 85g of chicken just by looking? No. 85g of chicken is actually a small amount of chicken. It’s about 1/3 of a small-med chicken breast. That also means that a small-med chicken breast is about 360-400 calories. But, some chicken breasts are now enormous (thanks to hormones). So, here’s another example of density. Because chicken producers are now able to produce humongous chicken breasts, restaurants may even be serving these on your plate. These breasts might be 600 calories. The food scale is your friend, so weigh your foods. It’s the only way for you to be certain of how many calories are in your foods.
Cheat meals
What is a cheat meal? Simply, a cheat meal is a meal that lets you eat a ‘normal’ (ahem) sized portion. A portion that you would find in a restaurant. Yes, that 1100 calorie meal above would be considered a ‘normal’ sized meal. But, this is a once-a-week meal. This is something that should be considered a treat or a reward. Think of it as a way to eat out and make it appear like you still accept the ‘eat more’ mantra. That you blend in with your waistline bulging friends. Then, once the meal is over, you immediately go back to your regular eating schedule as normal. And yes, I realize, I haven’t gotten to what is a ‘regular meal’ answer. We’ll come to that next.
So, what is regular sized meal?
Going by the 2000 calorie-a-day guideline of the FDA, let’s examine. It’s very simple math here. 2000 / 3 = 667 calories per meal. That’s assuming you eat only 3 meals per day. If you want to add in two 100 calorie snacks per day, then let’s calculate. 2000 – 200 = 1800. 1800 / 3 = 600 per meal + 2 100 calorie snacks. So, let’s break it out:
- Breakfast = 600
- Snack = 100
- Lunch = 600
- Snack = 100
- Dinner = 600
- Total = 2000
Here’s a challenge, I dare you to find any chain restaurant that offers full adult meals plus desert that fits into 600 calories. It’s next to impossible. Most restaurant meals start at 800 calories and finish (including a desert) well over 1800 calories just for that one single meal. How is anyone expected to lose weight eating that amount of calorie density in one meal? Combining that with several meals around that same size and you can’t.
So, this is mostly why you need to make your own meals at home. There are some restaurants that do offer lesser calorie meals. But, you need to dig through their nutritional guides to find them. For example, Chili’s offers a Guiltless Tilapia meal that’s just 200 calories (the full meal). That’s a Tilapia fillet and a side of vegetables (broccoli and shredded carrots). That would still leave 300 calories for a dessert (if following the above meal guide).
So then, what does a 600 calorie meal look like? Here’s a web site that gives you some ideas.
Grains, Vegetables and Fruits
The only thing that breads and, specifically, wheat products offer nutritionally is 1) carbs and 2) fiber. Both carbs and fiber are readily available in fruits and vegetables. Fruits and vegetables are much more vitamin and mineral dense than breads. In general, grains of all types fall into this as well (rice, barley, rye, corn and, of course, wheat). That’s not to say not to eat grains, you can. But, you get better nutrition out of vegetables with far fewer calories. So, you can eat more vegetables and get full, yet still eating far fewer calories So, eating vegetables will give you more fiber than wheat with far fewer calories (and much less insulin response). On the other hand, fruits give about equal insulin response as wheat (because of the fruit sugars). So, always think of fruits as desert.
Weight Loss
To truly begin losing weight, you need to rethink your meals. In that goal, instead of trying to do the above 600 calorie meals, you could do 200-300 calorie meals spaced out differently. For example, you might do 6 300 calorie meals over a 6 hour period and throw in 2 100 calorie snacks where ever you feel you need them. By eating more frequently with smaller meals, you keep the body constantly processing foods and nutrition. The body burns calories to digest foods. So, you are using this food processing system to burn calories. At the same time, you need to restrict your calories to an amount just under your maintenance calorie number.
So, if your maintenance number is 2000, you might have to drop to 1700-1800 to begin losing. You might need to go to 1500. It all depends on where your number is and only you can determine that number. Once you determine the number, you can easily maintain your weight (or go back into weight loss mode) as necessary. This also means the end to ‘normal meals’. That is, meal sizes dictated by the food industry. You need to ignore that rhetoric and use a plan that actually works.
Fresh foods and density
Food designed by nature is food the way it was intended to be found and eaten. That means, when foods are eaten the closest to that foods natural state, the more healthy it is (barring pesticides, hormones and fertilizers). When foods are in their natural state, they are the least calorically dense and the most nutritionally dense. This means, you can eat more of them to satisfy your hunger and, at the same time, not go over your calorie goals. You will also meet your body’s nutritional requirements. Such foods include broccoli, cauliflower, spinach, green beans, corn on the cob, carrots, etc.
On the other hand, foods designed in factories are the farthest away from nature that they can get. These foods are devoid of nutrition and very calorically dense. These foods must be fortified (vitamins and minerals are added back to these devoid products). These foods include bread, pizza dough, Pillsbury Dough, Cookies, Cakes, Pies, Ice Cream, Cheese and processed cheese food (Velveeta).
Foods that fall into the unsure status include Milk, Eggs, Chicken, Pork, Beef, Lamb, Veal, etc. While meats contain dense proteins and are necessary for the body, the commercial meat industry uses questionable practices to get these foods into the stores. So, unless you trust your meat supplier explicitly from farm to market, you may be getting extra things in your meats you are not really needing. That’s not to say that you can’t eat meat, let’s just say that you should limit meat consumption to only the amount needed to fulfill your daily protein requirements. As far as bovine milk, this is an calve food not designed for human consumption. See Randosity’s Milk: Does it really do a body good? for more details. Milk (and milk products, like cheese, yogurt, kefir, cream and butter) should be avoided as they are not necessary for the human diet. There is nothing in milk that cannot be had from other sources of solid foods including meats and vegetables.
Portions vs Exercise
To truly lose weight requires rethinking. It requires making yourself acutely aware of marketing practices and thinking about how manipulative these images really are. You need to determine your own calorie intake per day, but that will likely be no more than 2000 calories per day (unless you are an extremely active person like a bodybuilder, a runner, a biker, a hiker, a skier, a climber, a swimmer or a surfer). If you are not extremely exercise active, then you need to reduce your calories to fit a less active lifestyle. The bottom line is, calories in have to be less than calories expended to lose weight. The more active you are, the more you can eat. The less active, the less you can eat. It’s simple math here.
So, you need to reduce your portion sizes to accommodate a less active lifestyle. Increasing your exercise levels does not give you cause to binge, however. You still must stay below your energy expenditure to lose weight. You must equal your energy expenditure to maintain your weight. It’s very simple logic.
Permanent thinking
The hardest part is changing your thought behavior to become a permanent way of life. You can’t keep thinking ‘Oh, I only need to lose 5 pounds in 30 days’. No, instead you need to think, ‘They’re tricking me into that portion size’. So, eat a piece of cake, but eat a 50-100 calorie piece. Eat a size that fits into your daily eating schedule. As long as you adhere to portion sizes and calorie relationships that fit with your goals, you will continue on your weight lose goals. Don’t forget your cheat meal, though. You can use this as a crutch to help keep you on track. Eventually, this crutch won’t be necessary every week and you will fall into a normal eating behavior that is correct for your long term goals. You just need to give your body a chance to adapt (usually several months). And yes, your body will adapt to the correct portion sizes over time. Getting over that hump can take some time.
Let’s Recap
To affect permanent lasting weight loss, you have to understand misleading marketing materials that can lead you astray. If it looks too good to be true, it probably is. You need to retool your thoughts about food and your current lifestyle for long term changes, not for a month or two. So, think about how you can affect food changes that you can live with for the rest of your life. We also learned that a real meal size is about 600 calories (for a 2000 calorie a day diet). In fact, your meal size might be smaller than this to affect weight loss. It’s also difficult to find 600 calories in restaurant meals. You may have to request substitutions in restaurant meals to reduce the calorie density. Fresh natural foods are always healthier than processed industrial foods. Processed industrial foods tend to be high calorie density foods. So, you need to rethink your thoughts on foods and the way you think about foods. If you are committed to making these thought changes and learn more about foods, you can make a permanent lasting change towards a thinner you.
Obesity Overtaking America
You’ve heard all about this issue in the media. But, what you may not know is that this issue is now even reaching into the military (including our armed forces in Iraq). The Pentagon has reported that obesity has doubled since 2003 in the US Military. Here are people who are actively serving for our national security and they’re becoming obese. I always thought that army food wasn’t that great and was designed to keep the troops’ healthy. I guess that’s not happening.
Some people attribute stress to the obesity epidemic in the US. But, who or what is to blame for the growing waistlines? Clearly, people do need to take responsibility for what they eat. On the other hand, the human body does not come with an owner’s manual. So, these two issues combined with the media, the food industry, so-called professionals, easy access to foods and misinformation lead to the waistline growth. Which one is to blame? They all are.
Food Industry
I know we all want to blame and, in some cases, even sue the food industry for this issue. In some cases, lawsuits may even be warranted. However, each person needs to take responsibility for their body. Unfortunately, in some situations it may not be possible to purchase and eat your own foods. You may end up being in a semi-captive situation where you eat what you are given and have no access or say in the foods that are served. In these cases, that establishment is to blame for feeding you poor quality food choices. This may be the situation in the military. This situation may also follow for lower income families who need to eat, but cannot afford to purchase produce due to its higher costs.
However, when the person can purchase their own food, make their own food and then eat that food freely, that’s where self-responsibility must take place. You can’t blame the food industry when you have choices. Basically, as a consumer, you must take responsibility for your food choices. But, even more than that, you need to take responsibility for your body. You can’t push your growing waistline off onto food manufacturers because you made the choice to eat their food. There may be other liabilities that you can call the food industry on, but it isn’t personal responsibility for your body.
Food manufacturers do, on the other hand, provide loads of misinformation on their food items, so you have to become an intelligent and informed shopper to avoid these FDA-endorsed yet very deceptive food labels. Note that deceptively labeled food items would be a liability for the food manufacturer except for the fact that the FDA has endorsed and approved those mislabeling practices. So, while you may want to sue the food manufacturer for mislabeling, you simply cannot. These practices are definitely legal. But, that doesn’t make them right, helpful or help you make an informed choice. That said, you need to understand how to read the labels and discard the useless deceptive information and to determine just how nutritious something really is for you.
Three types of macronutrients defined
Of the three types of main nutrients your body needs, these are protein, carbs and fats. Protein consists of meats, fish, eggs and is also in other products like milk, cheese, nuts and beans. Fats consist of oils and is in foods including butter, avocados, nuts, fish, meats and table oils. Carbs may be the hardest to identify in foods, but consist of both starches and simple sugars. Starches include corn, rice, wheat, barley, sorghum, rye or any other type of grain. Simple sugars include any granulated sugar (sucrose), fruit sugars (fructose) and dextrose (included in some food items). Sugar Alcohols should also be considered a simple sugar of sorts and these include maltitol, xylitol, mannitol (or any other sugar ending in ‘ol’). Other sugars include maltodextrin and oligofructose among others.
All sugars ultimately become glucose in the body. So, eating that piece of bread is ultimately the same as eating a piece of candy. The only difference between candy and bread is the amount of fiber it contains. Most finely granulated white flour is really no better than sugar and digests with similar speed. With white flour based foods, you might as well be eating straight sugar. Eating ‘whole wheat’ based items may slow down the digestion some, but that’s all dependent on the amount of fiber. Most ‘whole wheat’ items may be partially made with white flour, so be careful with that.
Basically, your plate needs to consist of proteins, fats and carbs in the proper quantities to keep the body balanced. Too many of any one of these nutrients and your body will compensate by becoming fat or having other issues.
A Society of Grain
The grain industry has a huge hold over our food supply. You simply look at the average American meal and you will see one thing that dominates the plate: grains. These include primarily include corn, wheat and rice. But, there is also barley, rye and sorghum. These grains are then made into items such as bread, crackers, cakes, cookies, cupcakes and pasta. Once added to the plate, these items consume at least 25-50% of our dinner plate and probably 50-100% of our snacks.
Starchy vegetables
On top of these heavily starchy grains, we add yet another starch to our plates in the form of a potato and corn. Yes, corn is both a grain and a vegetable depending on how it’s used. So, between the bread and the potato, our dinner plate now contains probably 50% or more starches. If you add corn as a side dish, that’s even more starch and makes up for at least 75% of the meal. But, starch and starchy vegetables aren’t the complete answer to obesity.. even if the low-carb diets would like you to think so. We’ll come back to the starch and weight relationship shortly.
Vegetables
In the vegetable category which should consume at least one-third of the plate, we should be serving green leafy vegetables such as cabbage, lettuce, swiss chard, spinach, mustard greens and similar. Other vegetables include broccoli, cauliflower, carrots, beets, onions, garlic, soybean (green), green beans, leeks, etc. Unfortunately, many people choose to skip this portion of the meal. But, this portion needs to consume at least 25% of the plate (and actually, these should consume the most). The reason they should consume the most is that they are high in fiber, low in calories and fill you up. Unfortunately, many vegetables can also cause flatulence and other intestinal issues (due to higher amounts of fiber).
Protein portion
Of the rest of our plate, we reserve the protein portion of the meal. This includes foods such as, obviously, meats like beef, chicken, eggs, pork, turkey, fish and other seafood. For vegetarians, there are other sources of proteins such as legumes, soy and other vegetable proteins and even milk (if lacto-vegetarian).
Beans
Legumes should be catagorized separately because they are both a starch and a protein at the same time. So, while it’s great that they contain protein, they are also fairly starchy. So, eating them in addition to other starches only serves to undermine any sensible weight loss approach. So, be careful when adding beans to your plate. Beans include white beans, kidney beans, black eyed peas, English peas, sugar snap peas, peanuts, refried beans, black beans, Lima beans, fava beans, etc. It’s pretty easy to identify a bean on the plate just strictly due to its consistency and texture. Beans also have one additional side effect that can be unpleasant in a lot of people: gas. So, if you know you are intolerant of beans, be careful adding them to your plate.
Fruits and Nuts
Fruits should be considered a sugar (carb) combined with fiber. So, when adding these in, understand that they add to your total calorie intake as well as your sugar intake for the day. Nuts are considered both a protein and a starch. So, again, add them into your total protein and carb intake for the day. Fruits, like vegetables, are far lower in calories than nuts. So, you can add more fruits to your diet (assuming you aren’t carb intolerant or diabetic) and reduce your calorie intake. Nuts, on the other hand, are high in calories. So, eating lots of nuts can add a lot more to your calorie intake than you think.
Dairy
Dairy products (cheese, milk, milk-based products) can be reasonably high in both calories and carbs (lactose), so be careful when adding lots of dairy to your diet. Yes, diary does contain calcium and vitamin D (fortified), but you should try to find other ways to add calcium and D to your diet than through dairy.
Junk Foods & Soda
When trying to readjust your diet to be more healthy, you really have to get rid of these from your diet. Junk foods are those that add calories without substance. They may make you ‘feel’ good while you’re eating them, but the sugar high that you get and the subsequent weight gain isn’t wanted. So, avoid junk foods. Junk foods include potato chips, pretzels, bread (more than one piece per meal), crackers, Triscuit, Wheat Thins, cookies, cakes, cupcakes, rolls, biscuits or anything basically that uses refined white flour. Refined white flour needs to be removed from any healthy diet. Junk food also includes straight sugar based candies like hard candies and candy bars. It also includes pies and ice cream. If you need baked goods, then make them from nuts, coconut or other alternative flours than refined white and wheat flours. Note that whole wheat flour isn’t. If the flour is ground to a powder, then it is not whole. This is yet another label that mislabels the food. Anything that’s ground to a powder consistency is refined to the point where it takes no digestive processing. Note that I also include Pizza and Hamburgers in the junk food category because the food contains 40% or more refined wheat based flours.
As for commercial sodas, avoid them. If you must drink sodas and want to be frugal, buy a SodaStream carbonator and carbonate your own water. A SodaStream will save you money over time and prevent you from having to carry home heavy bottles of soda water. If you can afford the costs and want to deal with carrying heavy bottles home, buy soda water in liter bottles. Then, use your own sweeteners (like Stevia) and flavorings (like Vanilla) to create your own homemade sodas. This avoids the acidic issues of commercially produced sodas and it also avoids the unnecessary preservatives and additives that are placed into commercial soda flavorings. It also avoids the added sugars and potentially unhealthy lab created sweeteners.
Resting body caloric needs
The number one issue when it comes to weight gain or loss is how much to eat. The suggested daily calorie allotment on the Nutrition Facts label of foods usually shows a 2000 calorie a day and sometimes a 2500 calorie a day value. This labeling implies that this is the number of calories YOU should be eating. In fact, this assumption is incorrect. You cannot know how many calories per day that your body needs unless you get evaluated by using a device that measures your resting caloric needs. One such Resting Metabolic measuring device is called the BodyGem. This device measures several things at once through a mouthpiece where you sit and breathe. As the devices are quite expensive, they can be found at better health clubs like 24 Hour Fitness. As part of getting a membership, 24 Hour Fitness will measure your Resting Metabolic Rate (RMR) with the BodyGem. For example, my resting body caloric needs were tested at 1700 calories per day. Even more than this, you need to understand what that number represents. Is that the number at which the body will stay in equilibrium (i..e, no gain and no loss)? Or, is that the number at which the body will gain or lose weight? This information was not made clear to me. So, getting yourself tested is only half of the battle. You need to make sure you understand what that number represents.
Calorie?
Many people just assume that people know what a calorie represents. In fact, most people don’t. One calorie is the amount of food it takes to raise one liter of water one degree when that food is burned. So, they burn the food in a controlled environment and then determine the how many calories the food is based on how much it raises the water temperature. Note, however, that burning food is not an identical process the body uses to convert the food into energy. Burning something is a combustion chemical process. The body doesn’t use combustion to convert the food into energy. Instead, it relies on lock and key chemicals (solvents) to dissolve the molecular bonds of the foods. Thus, a calorie is only a representative measure of how the body works. It’s symbolic and is allegedly equivalent enough that it works. So, we’ve all taken for granted the calorie and what it represents when it may, in fact, not be as accurate as we would like. For the sake of argument, however, we will assume that the calorie as measured is accurate for the purposes of this article.
Unrealistic labeling
Unfortunately, the FDA and the food industry are both working together to keep the public misinformed. It’s unfortunate, but the food labels are really not there to help consumers. The Nutrition Facts label is probably the only label on the package that you can trust as far as sheer numbers go. So, what is inaccurate about the labeling? Well, let’s start with the numbers of servings. Realistic labeling for a small package of chips should state 1 serving per package. Instead, many food manufacturers break down what should be a single serving into multiple servings. So, you might find that single serving package stated as 2.5 servings. So, the entire nutrition facts will only show you the amounts for 1 sub-serving of that bag of chips (which is about 1/3 of the package). Ok, so who’s going to eat 1/3 of a package and put it away? For many reasons, this labeling idea is stupid. First, it’s a single serving package and should be treated and labeled that way. Second, no one will store 2/3 of the package for later consumption as it will be stale in only a few hours. But, the casual consumer might not look at the number of servings and assume that they ate 80 calories when they, in fact, just ate ~240 calories.
The numbers of servings issue is but one on the label. In addition to the above, the Nutrition Facts lists total Daily Value (DV%) based on a 2000 or 2500 calorie per day diet. Again, you need to know if your body gains or loses fat based on those assumptions. If your body gains at 2000 per day, then you shouldn’t be using those DV values as a guide. You will need to calculate your own Daily Values for yourself based on the Nutrition Facts panel.
Other mislabeling issues include the front of the package. Again, based on the number of servings they put into the Nutrition Facts panel, they can then say ’80 Calories Per Serving’ on the front of the package. This then makes the consumer assume that because it appears to be a single serving package that the entire package contains 80 calories. Again, mislabeling at its finest.
What it comes down to is read the Nutrition Facts label closely and read two pieces of information: Numbers of Servings and Calories Per Serving. Then multiply that out in your head to find out how many REAL calories are in that package. Remember: Numbers of Servings * Calories Per Servings = Total Calories in package. Always determine this before you put that food into your cart. What you think may look like 80 calories may end up being 500 calories.
Eating Out
With laws being enacted in many states requiring restaurants to put nutritional information on the menu, you can now see that Pepper Encrusted New York Strip with Penne Pasta and Spinach is 1500 calories. 1500 calories! That’s nearly my entire daily allotment of calories in one meal! Combine that with their 800 calorie desert and you’re well over your daily recommended intake with one single meal! That doesn’t even take into account breakfast and lunch you ate earlier.
Weight Loss
It’s simple, to lose weight you need a calorie deficit. That means that you take in less calories than your body expends in a day. With a calorie deficit, the body reaches into its fat stores to provide energy. This means you can’t eat that 2300 calorie meal combined with breakfast and lunch and expect to lose weight. It won’t happen. In fact, that’s the recipe for weight gain. This will, over time, add pounds to the hips and give you the spare tire that you don’t want. It makes you buy bigger clothes and feel bad about yourself. But, the food industry feeds other industries including the health industry, the insurance industry, the hospitals and on the other side, the food industry itself, the restaurant industry and even the clothing industry (as you get bigger). So, eating more and gaining more weight gives you incentive to spend more money on health and weight related issues (including gym memberships, supplements, weight loss fads, diet supplements and so on).
The simple truth about weight loss: you lose weight through a calorie deficit. You have to eat less than your body expends. Yes, this means you need to remain hungrier than you’ve ever been. But, hungry means your body is losing weight. You can’t lose weight without being hungry at times. But, the desperate hunger you feel initially will subside over time as your body pulls from the fat stores and gets used to less calories.
Calories per day
This is yet another misnomer. We think of our bodies in terms of a 24 hour period and how many calories we shove into it during this period. This is wrong. The body doesn’t know the concept of a day (or a 24 hour period). The body utilizes a continuous cycle of processing. When you eat, you interrupt the fat loss process by adding external calories. Once those calories are finished being processed by the body, the body can then go back to utilizing internal calories from its own stores. This means smarter eating. When you do eat, eat foods that process completely to give maximum nutrition and then allow the body to go back to processing internal stores. This means smaller meals more often to reduce food processing times. Large meals keep your body processing external foods far longer. With a larger meal, there is a large likelyhood that your large meal will still be processing once you start your next meal. So, your body never gets into fat loss mode between meals.
Instead, you need to think of your body as a constant processing machine. It doesn’t recognize a 24 hour day. It continually processes. So, you need to think about eating foods not in a 24 hour period but on a continuous basis. So, about every 2 waking hours you should eat a small meal. That’s the necessary amount of time it takes to process the small meal. You do not need to eat while sleeping. In fact, the sleep fasting period lets your body burn fat. However, if you go too long between meals, the body may go into survival mode and conserve. Adding a small meal keeps the body aware that it is receiving external fuel and helps prevent survival conservation mode. Note that the body’s conservation mechanism can help you lose weight (as well as gain it), so you need to understand how to manage that by eating small meals.
Lower Calorie Foods
By reading the Nutrition Facts panel closely (including numbers of servings) you can accurately determine if that food fits within your calorie requirements. For example, you can eat that cookie if you want. But, if you’re looking at 200-300 calories per meal, that 160 calorie cookie is over half of that meal. You can do it, but you need to readjust your meal intake accordingly.
Eating Out Continued
Once you get into eating smaller meals more often, you may find that eating out is a thing of the past. It’s almost impossible to find restaurants that will serve you a 200-300 calorie meal. Most average meals in restaurants are around 800-1200 per meal. You can limit this by leaving food on the plate, but that’s a waste of money. If you’re with friends, they may think you’re odd not eating an entire meal. I find it simpler to make meals for myself at home. On the other hand, you do need a cheat meal occasionally to keep the body off-guard and kick it out of survival conservation mode. So, your cheat meal should be a ‘standard’ meal you will find at a restaurant, in addition to your 200-300 calorie per meal meals every 2 hours. You should add a cheat meal no more than once per week.
Starch and Weight
Because starch is a big staple on our plates, we must acknowledge the role it plays in our health. We cannot deny that starchy foods are a contributor to our obesity. Most starchy foods are combined with fat and that’s a recipe for fat storage. The reason, starchy foods raise blood insulin levels and insulin is a carrier to bring the fat into our cells for storage. So, the more insulin the body produces, the more likely you are to store fat. When combined with an overly large calorie meal, these body processes are perfectly aligned to store the fat in our cells. Because we continue to eat the same way day in and out, we do not give our bodies a chance to release the fat. So, more and more storage of fat is added and never removed. Thus, we get fatter and fatter to the point of obesity. As a result of this, we need to put starch into perspective. This means, reducing the amount of starches you eat at a meal and reduce their overall importance in the meal itself.
Losing Fat?
If you’re committed to losing the fat, you need to understand the body’s food and survival mechanisms, food labeling, foods that work for you and nutrition. Our bodies were designed to be hunters and gatherers. That means we eat meals when we find foods in the wild. Once we find them (or hunt them), we would basically eat smaller meals more often rather than sitting down for a big meal. We would also expend our energy engaging in food search. The body’s internal processes have not changed since the days of the hunters and gatherers. But, our meals and energy uses have. We now eat more calories in one sitting than ever in human existence. We sit on couches watching TV, web surfing and playing video games. The body just can’t cope with the excessive calories and, thus, adds the fat to the stores for future famine. In fact, eating too many calories triggers the body’s survival conservation mode by storing the fat for famine situations. The famine situation never comes, so we get fatter and fatter. Just as not eating enough food can trigger storage conservation, so does eating too much.
There is a middle ground where you need to eat small meals to keep the body’s food processing active, but not enough food to kick in fat storage mode. This is the balance in eating that you need to observe. The balance is in calories that you eat, but not always what you eat. The specific foods that you eat fills in the blanks for vitamins and minerals. Limited calorie intake prevents fat storage and encourages fat store release. Note that as our foods have become more calorie dense, they have been lacking in vitamins and minerals. So, you may find that you need to add supplements for vitamins and minerals. I recommend individual vitamins in gelatin capsules versus packed tablets containing recommended Daily Values (which could be inaccurate).
On a final note, once you get to your target body shape and weight, you will need to find your equilibrium mode to maintain that weight. To do this, increase your calorie intake for each meal and eventually you will find that equilibrium. You will also need to eat more food the more active you become. If you drastically increase your daily activity, you will need to compensate for that activity by increasing food intake to prevent, again, survival conservation mode (among other health issues that could arise).
Disclaimer: This information is not intended to be used to as a diagnosis, to diagnose or as a diet. It is strictly to be used for information purposes. You will need to find your own way to lose the weight. These suggestions may work to help you understand the body’s processes, but you will need to choose the foods that keep you healthy and let you lose the fat. Everybody’s body is different, so this information may not work for you. You should also consult with a doctor before launching any calorie restricted diet to determine any pre-existing conditions prior to dieting. This information is provided as is. All risk of use of this information is assumed by the reader. This information is copyright 2009 Randosity. All rights reserved.
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