Empty calories are defined as caloric foods that contain little nutritional value. Such foods also lack in fiber, an ingredient that helps keep you full longer. As a result, you may eat more throughout the day if your diet focuses on empty-calorie foods. This leads to weight gain. To maintain your weight, it is best to focus on nutritional, low-calorie foods. Weight loss requires a reduction in calories through both diet and exercise. Ask your doctor before starting any weight loss regimen.
Features
Empty-calorie foods contain needed calories for energy. These foods tend to contain carbohydrates and sugar more than any other nutrients. Medline Plus explains that these foods are made up of simple carbohydrates found in table sugar and syrups. Snacks such as soda, chips, cookies and candy all contain simple carbohydrates. These foods also contain little to no fiber, a type of nutrient that adds bulk to your diet. Simple carbs are also found in some fruits and vegetables; the difference is that produce contains vitamins, minerals and fiber as well as naturally occurring sugars.
Effects
An occasional empty-calorie snack is not enough to wreak havoc on your diet. Weight gain will occur if you eat too many empty-calorie foods. According to FamilyDoctor.org, one pound of body fat is equivalent to 3,500 calories. This may seem like a lot, but if you eat too many sugary foods with empty calories, it won't take long to gain a pound. The fact that empty calories are low in fiber leads to an increased appetite, causing you to eat more than your body actually needs.
Prevention/Solution
Choose foods that are low in fat and calories, as well as those high in fiber and nutrients. These are more likely to help keep you full and prevent you from overeating. Packaged foods tend to contain the most empty calories. If you are unsure about a particular food, check the food label. A nutritious snack will be one that is low in calories, yet high in fiber. For example, a 100-calorie snack with 2 g of fiber is a better choice than a food with the same amount of calories and no fiber. FamilyDoctor.org points out that sweetened drinks, such as soda and juice, are common culprits that add empty calories to your diet. By substituting diet soda or flavored water, you can cut down on calories. Keep in mind that plain water is the healthiest drink of choice.
Considerations
Weight gain from empty calories is regarded as an epidemic in the United States. A common excuse is that fresh, fiber-rich foods are too expensive. This sentiment isn't too far-fetched. The U.S. Department of Agriculture says that the cost of healthy foods increases while prices for empty calorie counterparts do not. At the same time, the fact remains that eating better will keep you healthier, reducing the chances of paying for medical costs in the future. Making meals from scratch is still a cheaper alternative to making meals out of several boxes of frozen packages.
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