Is a calorie a calorie?

I'm not really in the camp of a calorie is a calorie from a functional (weight loss) standpoint.

Fast burning calories, like table sugar or bleached white flour will be processed and inserted into the blood extremely fast, faster than we can effectively utilize it which will increase insulin and eventually, over the long term cause metabolic complications (over the course of months or years).
I'm not saying every calorie should be absolutely clean, but most RD's I've talked to about this exact topic are adamant about having at least an 80% "good carb" to 20% "bad carb" ratio at a minimum (although most would rather see a 90/10 ratio), and all feel similarly about fats (90% good fats to 10% bad fats is acceptable by most Registered Dietitians). I'm also not saying the occasional bad day is the worst thing in the world, it's not, having a day where you don't do very well from a dietary sense once a month or so isn't a terrible thing. It's when that becomes a weekly or daily habit that this becomes a concern and starts to ruin your progress.

There are specific situations where the above mentioned fast burning calories are fine to ingest, as an example during or after a workout that is highly cardiovascular and relatively long (usually longer than 45 minutes), because glycogen reserves are depleted at this point for most people and need to be replenished in order to not hit "the wall" or at least delay hitting it.

I'm not really in the camp of a calorie is a calorie from a functional (weight loss) standpoint.

Fast burning calories, like table sugar or bleached white flour will be processed and inserted into the blood extremely fast, faster than we can effectively utilize it which will increase insulin and eventually, over the long term cause metabolic complications (over the course of months or years).
I'm not saying every calorie should be absolutely clean, but most RD's I've talked to about this exact topic are adamant about having at least an 80% "good carb" to 20% "bad carb" ratio at a minimum (although most would rather see a 90/10 ratio), and all feel similarly about fats (90% good fats to 10% bad fats is acceptable by most Registered Dietitians). I'm also not saying the occasional bad day is the worst thing in the world, it's not, having a day where you don't do very well from a dietary sense once a month or so isn't a terrible thing. It's when that becomes a weekly or daily habit that this becomes a concern and starts to ruin your progress.

There are specific situations where the above mentioned fast burning calories are fine to ingest, as an example during or after a workout that is highly cardiovascular and relatively long (usually longer than 45 minutes), because glycogen reserves are depleted at this point for most people and need to be replenished in order to not hit "the wall" or at least delay hitting it.

adding to the point about processed vs complex carbs, a side effect of the processing is the reduction/removal of many of the beneficial micro-nutrients and fiber that we need day to day. With grains for example, vitamins, minerals, and fiber are all contained (in much higher quantity) in the husk and germ of grains, these are, for the large part, removed during processing. what is left is generally pure carbohydrate, easy to digest and even easier to reach the blood stream. Don't be fooled by the "enriching" process, even though they put back some of the vitamins and minerals, they aren't as readily absorbed in this format, and you don't receive nearly the benefit you would from whole grains.

I'm not really in the camp of a calorie is a calorie from a functional (weight loss) standpoint.

Fast burning calories, like table sugar or bleached white flour will be processed and inserted into the blood extremely fast, faster than we can effectively utilize it which will increase insulin and eventually, over the long term cause metabolic complications (over the course of months or years).
I'm not saying every calorie should be absolutely clean, but most RD's I've talked to about this exact topic are adamant about having at least an 80% "good carb" to 20% "bad carb" ratio at a minimum (although most would rather see a 90/10 ratio), and all feel similarly about fats (90% good fats to 10% bad fats is acceptable by most Registered Dietitians). I'm also not saying the occasional bad day is the worst thing in the world, it's not, having a day where you don't do very well from a dietary sense once a month or so isn't a terrible thing. It's when that becomes a weekly or daily habit that this becomes a concern and starts to ruin your progress.

There are specific situations where the above mentioned fast burning calories are fine to ingest, as an example during or after a workout that is highly cardiovascular and relatively long (usually longer than 45 minutes), because glycogen reserves are depleted at this point for most people and need to be replenished in order to not hit "the wall" or at least delay hitting it.

This x 1000

From an experienced standpoint I have women losing fat eating at or near TDEE.
The sweet spot happens when you dial in your protein intake.
Recent studies show that 1.2-1.7g per kg/BW is optimal while eating a clean diet.
Can you have cheat days?!
I have cheat nights every night!

But for the most part i'm smart about food intake during the day and have anything I like for dinner.

Stop stressing the small stuff.
Get DIET out of the equation.
And make a lifestyle change that will make you strong for the rest of your life.

I'm not really in the camp of a calorie is a calorie from a functional (weight loss) standpoint.

Fast burning calories, like table sugar or bleached white flour will be processed and inserted into the blood extremely fast, faster than we can effectively utilize it which will increase insulin and eventually, over the long term cause metabolic complications (over the course of months or years).
I'm not saying every calorie should be absolutely clean, but most RD's I've talked to about this exact topic are adamant about having at least an 80% "good carb" to 20% "bad carb" ratio at a minimum (although most would rather see a 90/10 ratio), and all feel similarly about fats (90% good fats to 10% bad fats is acceptable by most Registered Dietitians). I'm also not saying the occasional bad day is the worst thing in the world, it's not, having a day where you don't do very well from a dietary sense once a month or so isn't a terrible thing. It's when that becomes a weekly or daily habit that this becomes a concern and starts to ruin your progress.

There are specific situations where the above mentioned fast burning calories are fine to ingest, as an example during or after a workout that is highly cardiovascular and relatively long (usually longer than 45 minutes), because glycogen reserves are depleted at this point for most people and need to be replenished in order to not hit "the wall" or at least delay hitting it.

Agreed. I read some articles and watched some documentaries (obviously all opinions of those who made them) that stated if our bodies don't get the right nutrients, you can eat as many calories of the bad carbs or fat as you want, but essentially your body is still starving for those right nutrients. The articles/documentaries said you can be overweight and still "starving from the inside." In this case the body isn't functioning properly. As I said opinions of those who made them, but helped me to make cleaner eating choices. It works for me, but everyone is different. Good luck with whatever you choose.

^^^^ And this my friends, is total BS. So, just know that.

maybe something to back this up? What is BS about it? Are you saying that no matter what someone eats, as long as they have the right amount of calories, they will maintain their health?

If that's what you are saying, then I'd respectfully ask that you bring that statement to a registered dietitian and see what they say about it. Or anyone else that has an advanced degree of human anatomy and physiology. Pretty sure they are going to tell you you're wrong, that it matters a great deal, and that health issues will pop up if you don't eat not only the correct macro-nutrients but also the correct micro-nutrients. If that's not what you're saying, then please explain.

thank you

The confusion comes in when people start talking about extremes in these situations.

Yes, a calorie is a calorie, but obviously if you eat 1600 calories of dessert every day, you will not meet your macro/micro goals. But if you have already hit your micro/macro nutrients for the day and still have 200 calories to eat....it will not matter which you eat at that point. The differences in effects would be so negligible that you might as well eat whichever you will enjoy more.

I'm not really in the camp of a calorie is a calorie from a functional (weight loss) standpoint.

Fast burning calories, like table sugar or bleached white flour will be processed and inserted into the blood extremely fast, faster than we can effectively utilize it which will increase insulin and eventually, over the long term cause metabolic complications (over the course of months or years).
I'm not saying every calorie should be absolutely clean, but most RD's I've talked to about this exact topic are adamant about having at least an 80% "good carb" to 20% "bad carb" ratio at a minimum (although most would rather see a 90/10 ratio), and all feel similarly about fats (90% good fats to 10% bad fats is acceptable by most Registered Dietitians). I'm also not saying the occasional bad day is the worst thing in the world, it's not, having a day where you don't do very well from a dietary sense once a month or so isn't a terrible thing. It's when that becomes a weekly or daily habit that this becomes a concern and starts to ruin your progress.

There are specific situations where the above mentioned fast burning calories are fine to ingest, as an example during or after a workout that is highly cardiovascular and relatively long (usually longer than 45 minutes), because glycogen reserves are depleted at this point for most people and need to be replenished in order to not hit "the wall" or at least delay hitting it.

Agreed. I read some articles and watched some documentaries (obviously all opinions of those who made them) that stated if our bodies don't get the right nutrients, you can eat as many calories of the bad carbs or fat as you want, but essentially your body is still starving for those right nutrients. The articles/documentaries said you can be overweight and still "starving from the inside." In this case the body isn't functioning properly. As I said opinions of those who made them, but helped me to make cleaner eating choices. It works for me, but everyone is different. Good luck with whatever you choose.

^^^^ And this my friends, is total BS. So, just know that.

I said it's what I chose for me. I think eating processed foods is BS. To each his own. I said for her to make her own choices. I can voice my opinion as much as you can. Can you honestly tell me though, that eating a chocolate bar will nourish your body (keep in mind I am talking about overall health here, not just a number on the scale) more then eating a meal of fresh veggies and good carbs? If you don't agree, please explain why instead of just saying it's BS.

yes, it really just is a calorie …calories in vs calories out..

if you eat 2000 calories of fish or 2000 calories of dessert and you are in calorie deficit, guess what? You will lose weight.

If you eat 2000 calories of fish or 2000 calories of dessert and you are in a calorie surplus, guess what? You will gain weight..

so yes, a calorie is a calorie is a calorie …

there may be a slight - very small - metabolic increase from certain calories over others…but that is petty much negligible in the big picture...

People just don't get it when we try to explain this. Because honestly, no one is eating all their calories from one food source. That's why we say it's about moderation. It's perfectly fine to eat at McD's sometimes, and have a cookie sometimes, and have some chocolate sometimes, as long as you stay in a calorie deficit. You will still lose weight. And most likely still be healthy. Because honestly people, no one is eating all of their calories at McD's except someone who is trying to prove a point. Most people are eating a fairly well rounded diet with a few treat foods thrown in there for yum factor. As long as you do that, in moderation, and keep it at a calorie deficit, you will lose weight and be pretty healthy.

I agree that occasional treats are ok, but I am trying to speak to overall health and not just a number on the scale.