Over one-third of American adults are obese, according to the Weight-control Information Network, and the University of California states that junk food makes up about a third of the typical American diet. Empty calories make you fat because they are generally found in foods that are full of fat and sugar, such as junk food, but are nutritionally deficient. The deficit causes your body to hunger for the missing vitamins and minerals, which often leads to snacking between meals, overeating at meals and the consumption of yet more empty calories.
Calories, Vitamins and Minerals
Your body is a machine that needs fuel to carry out the functions of daily living, like going to work, breathing and cleaning the house, fuel which you get from the five essential nutrients -- carbohydrates, proteins, fats, vitamins and minerals -- in the foods you eat. The quality of your body's performance, like any machine, depends largely on the quality blend of fuels put into the tank. Junk food that is filled with sugar and fat contains fewer vitamins and minerals. Frying food saps valuable vitamins and minerals, delivering only bulk and empty calories. Empty calorie foods cannot deliver the protein your muscles need to work, or the vitamin D to make your muscles strong. Vitamin-deficient foods leave you weak, with less energy to work off excess calories that lead to weight gain.
Fat, Trans-fat and Sugar
Food with empty calories is usually higher in fat or sugar, or both, which adds calories to your meal. The American Heart Association says that sugar-sweetened beverages are the primary source of added sugars in the typical American diet and that people who drink more than one sugar-sweetened beverage each day consume more calories than those who don't.
Food with high concentrations of fat and trans-fat will make you fat. Fatty foods pack on pounds quicker than foods rich in carbohydrates and protein. There are 9 calories in every gram of fat. Carbohydrates and proteins only have 4 calories per gram. Manufacturers use trans-fat to extend a product's shelf life and give it a creamier texture, but trans fats contain no nutrients.
Fiber
Empty calorie foods rarely contain dietary fiber, which aids in digestion and promotes healthy weight. Vegetables and whole grains are especially high in fiber. Dietary fiber adds volume to your meal, leaving you feeling more satisfied and less inclined to continue eating. Foods containing empty calories are typically low in fiber, resulting in hunger pangs shortly after eating. Replace empty calorie white, refined and processed grains with whole grain products. Whole grains provide more nutrients and fiber than processed grains.
Food Choices
Food choices are habit-forming. People who eat empty calories tend to make poor food choices. Science Daily reports a study that shows sugar can be addictive. Eating sugar-sweetened foods, frequently devoid of meaningful nutrition, can cause you to crave more sugary foods. Empty calories make you fat especially when you replace healthy food with junk food on a regular basis.
Conversely, choosing foods rich in nutrition and low in calories will help you lose weight, as will the manner in which you prepare your meal. Bake or grill instead of frying to retain nutrients. Opt for nutrient-rich kale over corn when preparing vegetables. Snack on celery sticks instead of french fries to reduce your calorie-intake and boost nutrition.
References
- Weight-control Information; Statistics Related to Overweight and Obesity; February 2010
- University of California: Researcher Finds One-Third of U.S. Diet Comprised of Junk Food; June 2004
- American Heart Association: Sugar-Sweetened Drinks Associated With Higher Blood Pressure; February 2011
- Science Daily: Sugar Can Be Addictive: Animal Studies Show Sugar Dependence; December 11, 2008
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