1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,080 --> 00:00:13,920 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:14,000 --> 00:00:19,599 Speaker 1: tip fact or fiction. Negative calorie foods perfect topic for 4 00:00:19,640 --> 00:00:21,680 Speaker 1: a fit tip. How many of you heard of it, 5 00:00:21,760 --> 00:00:26,160 Speaker 1: read about it, had a nutrition or fitness guru talk 6 00:00:26,280 --> 00:00:29,639 Speaker 1: to you about it? And Dr Oz has on his 7 00:00:29,800 --> 00:00:37,320 Speaker 1: website a story twenty negative calorie effect foods that boost metabolism, 8 00:00:37,520 --> 00:00:40,320 Speaker 1: rev up your metabolism, and lose weight more effectively by 9 00:00:40,360 --> 00:00:45,440 Speaker 1: eating these key foods. And there are many books, including 10 00:00:45,479 --> 00:00:48,760 Speaker 1: this one, the negative Calorie Diet Lose up to ten 11 00:00:48,840 --> 00:00:51,760 Speaker 1: pounds in ten days with ten all you can eat 12 00:00:51,800 --> 00:00:56,600 Speaker 1: foods a well known chef that I don't need to name, 13 00:00:58,440 --> 00:01:03,280 Speaker 1: and description of that book is this. These nutritious superfoods 14 00:01:03,320 --> 00:01:06,400 Speaker 1: offer the essential vitamins and minerals the body needs to 15 00:01:06,480 --> 00:01:10,120 Speaker 1: keep your metabolism running efficiently. I'm not sure what that 16 00:01:10,160 --> 00:01:13,240 Speaker 1: has to do with negative colorie foods, but it goes on. 17 00:01:13,440 --> 00:01:17,560 Speaker 1: Some even offer what is known as a thermogenic effect, 18 00:01:18,160 --> 00:01:22,080 Speaker 1: effectively boosting your metabolism to increase the rate at which 19 00:01:22,120 --> 00:01:26,120 Speaker 1: your body burns energy. No, no, no, no, no, but yes, 20 00:01:26,360 --> 00:01:33,800 Speaker 1: guess what people All foods offer a thermogenic effect. What 21 00:01:34,000 --> 00:01:39,560 Speaker 1: is that when you eat something, your body uses energy 22 00:01:39,600 --> 00:01:43,080 Speaker 1: to digest it, to absorb it, to distribute it, and 23 00:01:43,120 --> 00:01:47,199 Speaker 1: to deal with it. That's the thermic effect of food. Okay, 24 00:01:47,319 --> 00:01:50,280 Speaker 1: it's the rise in your metabolism when you consume food 25 00:01:50,560 --> 00:01:53,840 Speaker 1: and again when you digest it, metabolize it, and store it. 26 00:01:55,000 --> 00:01:58,800 Speaker 1: But what this myth is proposing is that there are 27 00:01:58,800 --> 00:02:05,560 Speaker 1: actually foods where the energy required is more to digest it, 28 00:02:06,040 --> 00:02:10,360 Speaker 1: then the food actually contains that You're gonna lose weight 29 00:02:10,560 --> 00:02:16,800 Speaker 1: just by eating these foods. No, no, so you have 30 00:02:17,040 --> 00:02:22,320 Speaker 1: a basil metabolic rate. Talked about that in prior podcasts. 31 00:02:22,400 --> 00:02:25,400 Speaker 1: That's what I call the energy your body needs just 32 00:02:25,440 --> 00:02:27,840 Speaker 1: to keep the lights on, just to keep your breathing 33 00:02:27,840 --> 00:02:33,560 Speaker 1: and do all those things to keep you alive. Okay. 34 00:02:33,639 --> 00:02:37,520 Speaker 1: And then there's the thermic effective food, the amount of 35 00:02:37,680 --> 00:02:42,280 Speaker 1: energy that's required to do those things that I just listed. 36 00:02:42,600 --> 00:02:47,440 Speaker 1: Digest your food, absorb your food, store the food. Okay, 37 00:02:49,680 --> 00:02:55,600 Speaker 1: but that is not and does not exceed the caloric 38 00:02:57,400 --> 00:03:00,440 Speaker 1: value of the foods that they are proposed. And what 39 00:03:00,520 --> 00:03:05,079 Speaker 1: I love is that in the book description they talk 40 00:03:05,120 --> 00:03:09,240 Speaker 1: about these nutritious superfoods offer essential vitamins and minerals body 41 00:03:09,240 --> 00:03:14,000 Speaker 1: needs to keep your metabolism running efficiently. That's kind of 42 00:03:14,040 --> 00:03:19,519 Speaker 1: separate from saying it's a negative calorie food foods that 43 00:03:19,639 --> 00:03:24,359 Speaker 1: require more calories to digest than they actually contain. And 44 00:03:24,440 --> 00:03:26,720 Speaker 1: what are these foods? You've heard of them? If you've 45 00:03:26,760 --> 00:03:32,639 Speaker 1: heard this term before, it's quite often. Number one is salary, 46 00:03:32,760 --> 00:03:37,520 Speaker 1: but it's celery, lettuce, grapefruit, cucumbers, broccoli, most of them. 47 00:03:37,560 --> 00:03:43,080 Speaker 1: Many of them are vegetables and fruits. Celery is usually 48 00:03:43,080 --> 00:03:45,320 Speaker 1: at the top of the list. Why because it's mainly 49 00:03:45,360 --> 00:03:50,640 Speaker 1: water and fiber people. Okay, but only about five to 50 00:03:52,320 --> 00:03:55,840 Speaker 1: ten percent is generally utilized as the number of your 51 00:03:55,920 --> 00:04:01,480 Speaker 1: total energy expenditure goes to digest and door the nutrients 52 00:04:01,600 --> 00:04:07,280 Speaker 1: in the foods you eat. Okay. The thermic effect of foods, 53 00:04:07,360 --> 00:04:11,520 Speaker 1: according to the research, does not exceed the number of 54 00:04:11,680 --> 00:04:15,800 Speaker 1: calories in it. It doesn't cost more to eat. It 55 00:04:16,600 --> 00:04:22,480 Speaker 1: then is contained in the food itself. And yes, selary, 56 00:04:22,960 --> 00:04:28,159 Speaker 1: it's mostly what cellulose and other complex carbohydrates that we 57 00:04:28,240 --> 00:04:32,240 Speaker 1: can't digest. So what happens to be too graphic, but 58 00:04:32,560 --> 00:04:35,760 Speaker 1: you don't absorb it, it goes right through you. Yes, 59 00:04:35,800 --> 00:04:40,960 Speaker 1: we spend energy chewing it and our gut muscles, pushing 60 00:04:40,960 --> 00:04:44,040 Speaker 1: it through our bodies as they say, and getting rid 61 00:04:44,080 --> 00:04:47,640 Speaker 1: of it. But the energy used in doing that, in 62 00:04:47,760 --> 00:04:54,480 Speaker 1: chewing it and transporting it, isn't enough to negate the 63 00:04:54,520 --> 00:04:59,880 Speaker 1: calories in it. What really helps with these foods that 64 00:05:00,000 --> 00:05:03,640 Speaker 1: a propose as being negative calorie foods, they're not digested 65 00:05:03,680 --> 00:05:06,120 Speaker 1: in the first place, they're not absorbed, but they're not 66 00:05:06,279 --> 00:05:12,200 Speaker 1: negative calories. They're not negative calories. They're high in water, 67 00:05:13,000 --> 00:05:17,120 Speaker 1: usually high in fiber, but they are low in calories. 68 00:05:18,880 --> 00:05:24,320 Speaker 1: They're low in calories. They're not negative calories. They're low 69 00:05:24,360 --> 00:05:27,240 Speaker 1: in calories. It's like super food. Let's just call them 70 00:05:27,240 --> 00:05:30,840 Speaker 1: healthy food. And when you eat these foods, you're probably 71 00:05:30,839 --> 00:05:34,039 Speaker 1: gonna have a low calorie intake for the day. But 72 00:05:34,120 --> 00:05:37,719 Speaker 1: you're also when you go on these strict negative calorie diets, 73 00:05:37,720 --> 00:05:41,880 Speaker 1: the cabbage diet, the grapefruit diet, you're also low in 74 00:05:42,080 --> 00:05:48,560 Speaker 1: really important nutrients. Okay, so it's totally misleading. It's one 75 00:05:48,560 --> 00:05:54,880 Speaker 1: of these great just book selling, diet selling concepts that 76 00:05:55,000 --> 00:05:59,720 Speaker 1: doesn't have any basis in science. And what I love 77 00:06:00,120 --> 00:06:04,440 Speaker 1: you go back to finish up here with Dr Oz's 78 00:06:04,720 --> 00:06:07,920 Speaker 1: article and I'm not sure. I assume he probably did 79 00:06:07,920 --> 00:06:10,920 Speaker 1: a show on this as well. I'm sure so twenty 80 00:06:10,960 --> 00:06:15,239 Speaker 1: negative calorie effects foods that boost metabolism. If you actually 81 00:06:15,360 --> 00:06:21,400 Speaker 1: look at the ones they propose, apples, bananas, black beans, broccoli, carrots. 82 00:06:22,000 --> 00:06:25,480 Speaker 1: Do you actually think you burn more calories eating an 83 00:06:25,520 --> 00:06:28,320 Speaker 1: apple and digesting it that are in the apple itself 84 00:06:28,680 --> 00:06:31,560 Speaker 1: or bananas or black beans? These are healthy foods people, 85 00:06:31,960 --> 00:06:35,839 Speaker 1: They're healthy. Salary not so much if you just ate. 86 00:06:35,880 --> 00:06:42,080 Speaker 1: Salary doesn't exist, not in the research the negative calorie foods. Yes, 87 00:06:42,120 --> 00:06:44,840 Speaker 1: there is a thermic effect, but it is not more 88 00:06:45,720 --> 00:06:50,520 Speaker 1: than the food itself. And to bring it all together, 89 00:06:51,120 --> 00:06:53,919 Speaker 1: let's go back to some of my favorite people in 90 00:06:53,920 --> 00:06:58,560 Speaker 1: this business, Dr Brad Schoenfeld, bunch of others. June two 91 00:06:58,600 --> 00:07:02,599 Speaker 1: thousand seventeen in the Journal of the International Society of 92 00:07:02,600 --> 00:07:06,280 Speaker 1: Sports Nutrition. They gave their position stand on diets and 93 00:07:06,320 --> 00:07:12,360 Speaker 1: body composition, and I quote, of the macro nutrients, protein 94 00:07:12,840 --> 00:07:17,480 Speaker 1: has the highest thermic effect and is the most metabolically expensive. 95 00:07:17,880 --> 00:07:21,160 Speaker 1: Given this, it is not surprising that a higher protein 96 00:07:21,280 --> 00:07:26,280 Speaker 1: intake has been seen to preserve resting energy expenditure. While 97 00:07:26,440 --> 00:07:32,880 Speaker 1: dieting researchers speculate this is separate. This is UH two 98 00:07:32,880 --> 00:07:37,120 Speaker 1: thousand and fourteen article in the Journal of Nutrition and Metabolism. 99 00:07:37,160 --> 00:07:42,240 Speaker 1: Researchers speculate that the increased oxygen demand needed to metabolize 100 00:07:42,240 --> 00:07:46,680 Speaker 1: protein foods might cause an increase in satiety. Okay, so 101 00:07:47,320 --> 00:07:49,600 Speaker 1: protein is super important. Did a whole show on that 102 00:07:49,680 --> 00:07:51,760 Speaker 1: talk about it all the time when it comes to 103 00:07:52,040 --> 00:07:57,920 Speaker 1: being healthier, preserving muscle mass, feeling full against satiety, as 104 00:07:57,960 --> 00:08:02,440 Speaker 1: I said, and that's what's in important. So bad science, 105 00:08:02,720 --> 00:08:06,000 Speaker 1: not even science. When you go back to the foods 106 00:08:06,040 --> 00:08:10,040 Speaker 1: that they're promising are going to help you lose that weight, 107 00:08:10,160 --> 00:08:15,680 Speaker 1: there's no protein in apples, bananas, celery, carrots. They're healthy, 108 00:08:15,720 --> 00:08:18,600 Speaker 1: but you need your protein. You need your healthy foods. 109 00:08:18,880 --> 00:08:22,440 Speaker 1: You want to mix it up, fruits and vegetables, lean 110 00:08:22,480 --> 00:08:29,080 Speaker 1: sources of protein, more plants, then meat, healthy fats. That's 111 00:08:29,120 --> 00:08:36,559 Speaker 1: the science. But don't fall for the negative calorie food myth. 112 00:08:37,559 --> 00:08:43,439 Speaker 1: You don't burn more, then are involved in the food itself. 113 00:08:44,000 --> 00:08:48,160 Speaker 1: Now you have it. Perfect fit tip. Don't starve yourself, 114 00:08:49,280 --> 00:08:55,280 Speaker 1: don't deprive yourself, feel good, find the healthy foods that 115 00:08:55,440 --> 00:09:03,480 Speaker 1: you enjoy. Please rate the comment if you can subscribe 116 00:09:04,480 --> 00:09:06,880 Speaker 1: and reach out. I love when you connect. I love 117 00:09:07,000 --> 00:09:10,920 Speaker 1: topics and questions and success stories getting a lot now 118 00:09:10,960 --> 00:09:13,360 Speaker 1: that the show has been around a little while, So 119 00:09:13,440 --> 00:09:15,079 Speaker 1: thank you for reaching out, and you can do so. 120 00:09:15,400 --> 00:09:19,760 Speaker 1: Tom h Fit is Instagram and Twitter tom h Fit. 121 00:09:20,080 --> 00:09:24,040 Speaker 1: You also go to Fitness Disrupted dot com. Reach out 122 00:09:24,080 --> 00:09:27,320 Speaker 1: to me through this site as well. Again, this show 123 00:09:27,400 --> 00:09:31,840 Speaker 1: is all about science and breaking down the myths, busting 124 00:09:31,840 --> 00:09:35,240 Speaker 1: the myths, but also telling you things that you can 125 00:09:35,280 --> 00:09:39,240 Speaker 1: do that you can apply because it's not just the science, 126 00:09:39,640 --> 00:09:44,559 Speaker 1: it's what we can actually incorporate into our lives. Excessive moderation, 127 00:09:45,000 --> 00:09:49,000 Speaker 1: staying away from the extremes, looking at the science, looking 128 00:09:49,000 --> 00:09:51,920 Speaker 1: at the anecdotal, taking it all and then finding what 129 00:09:52,040 --> 00:09:54,960 Speaker 1: works for you. But I won't have the myths. I 130 00:09:55,000 --> 00:09:58,320 Speaker 1: won't have the bad science. Not gonna stand for it 131 00:09:58,360 --> 00:10:00,920 Speaker 1: because we have one life and I want you to 132 00:10:01,000 --> 00:10:03,800 Speaker 1: be as healthy as possible and enjoy it, to live 133 00:10:03,840 --> 00:10:07,679 Speaker 1: a long life, in a quality life those last decades. 134 00:10:08,200 --> 00:10:11,440 Speaker 1: I want you to be doing everything you want to do, 135 00:10:11,960 --> 00:10:15,280 Speaker 1: and I get offended when you are given bad information. 136 00:10:16,040 --> 00:10:19,040 Speaker 1: All right, do you have it? Thank you for listening. 137 00:10:20,040 --> 00:10:23,200 Speaker 1: Remember that we have three things that we control, how 138 00:10:23,280 --> 00:10:25,320 Speaker 1: much we move, what we put into our mouths and 139 00:10:25,360 --> 00:10:29,240 Speaker 1: our attitudes, and that is awesome. I am Tom Holland, 140 00:10:29,280 --> 00:10:35,600 Speaker 1: Exercise physiologists, certified sports nutritionist, and lover of everything health 141 00:10:35,600 --> 00:10:39,240 Speaker 1: and wellness. Thank you for listening and believe in yourself. 142 00:10:43,400 --> 00:10:47,000 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 143 00:10:47,080 --> 00:10:49,920 Speaker 1: more podcasts from my heart Radio, visit the i heart 144 00:10:49,960 --> 00:10:53,400 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 145 00:10:53,400 --> 00:10:54,199 Speaker 1: favorite shows.