By Tom Venuto


At least 7 scientific studies have provided strong evidence that energy
containing beverages (i.e., “liquid calories”) do not properly activate
the satiety mechanisms in the body and brain and do not satisfy the
appetite as well as food in solid form.

Epidemiological research also supports a positive association between
calorie-containing beverage consumption and increased body weight or
body mass index.

The primary source of liquid calories in the United States Diet is
carbohydrate, namely soda. Now running a close second are specialty
and dessert coffees. Did you know that a 16 ounce Frappucino can
contain 500 calories or even more! That’s one-third of a typical
female’s daily calorie intake while on a fat loss program.

A recent study at Purdue University published in the International
Journal of Obesity set out to learn even more about this bodyfat –
liquid calories relationship.

Researchers compared solid and beverage forms of foods composed
primarily of carbohydrate, fat or protein in order to document the
independent effect of food form in foods with different dominant
macronutrient sources.

Based on previous research, some experts have recommended targeting
specific beverages as being “worse” than others. High fructose corn
syrup and soda has been singled out the most and you’ve probably
seen that yourself in the news.

There’s no question that soda has been on top of the “hit list” for
some time now, by virtue of the amounts and frequency of consumption

However, this recent study says that from a pure energy balance
perspective, we should be cautious about ALL liquid calories, not
just soda and not just carbohydrates!

Fruit juice for example, appears to be an obvious improvement over
soda, so many people have swapped out their soda for fruit juice.
However, when fruit juice is compared to an equal amount of calories
from whole fruit, the whole fruit satisfies appetite better (largely
due to the bulk and fiber content), and so you tend to eat fewer
calories for the day.

[On an interesting side note, soup does not seem to apply; soup has
higher satiety value than calorie containing beverages, possibly
for mere cognitive reasons.]

If you were to meticulously track your calories from beverages and
you made sure that your calories remained the same for the day,
whether liquid or solid, there would probably be little or no
Difference in your bodyComposition.

But that’s not what usually happens in free-living humans. Most
people do not accurately track or report their caloric intake.
Our mistake is that we tend to drink calories IN ADDITION TO our
usual food intake, not instead of it.

Men are especially guilty of this when they drink alcohol – Men tend
to drink AND eat, while women tend to drink INSTEAD OF eating.

This new research found that with all three macronutrients – protein,
carbs or fat – daily calorie intake was significantly greater when
the beverage form was consumed as compared to the solid.

Yes, it’s true! Even protein drinks did not satisfy the appetite
the way that protein foods did!

While you would think that protein drinks are purely a good thing,
because protein foods have been proven to reduce appetite and
increase satiety, if you turn a solid protein food into a protein
drink, it loses it’s appetite suppressive properties in the same
way that happens when you turn fruit into fruit juice.

[NOTE: After weight training workouts, liquid nutrition may have
benefits that outweigh any downside, especially on muscle-gaining

Why do liquid calories fail to elicit the same response as whole
foods? reasons include:

* high calorie density
* lower satiety value
* More calories ingested in short period of time
* lower demand for oral processing
* shorter gastrointestinal transit times
* energy in beverages has greater bioaccessibility and bioavailability
* mechanisms may include cognitive, orosensory, digestive, metabolic,
endorcrine and neural influences (human appetite is a complex thing!)
* Last but not least, nowhere in our history have our ancestors had
access to large amounts of liquid calories. Alcohol may have been
around as far back as several thousand years BC, but even that is
a blip on the biological calendar of humanity.

As a result, our genetic code has never developed the physiological
mechanism to properly register the caloric content in liquids the
way it does when you eat, chew and swallow whole foods.

Bottom line: This study suggests that we shouldn’t just target one
type of liquid calories such as soda. If you’re trying to reduce
your bodyfat, it’s wise to limit all types of liquid calories and
eat whole foods as much as possible.

Start by ditching the soda. Then ditch the high calorie dessert coffees.
Then cut back on the alcohol. From there, be cautious even about milk,
juice and protein drinks.

Drink water or tea instead, or limited amounts of black coffee –
without all the high calorie extras.

If you do consume any beverages that contain calories, such as protein
shakes, be sure to account for those calories meticulously and be sure
you don’t drink them in addition to your usual food intake, but in place
of an equal amount of food calories.

Those protein shakes you might be drinking are called “meal replacements”
not “free calories!”

For many years I have suggested focusing primarily on whole foods
rather than liquids, even protein shakes. Unlike so many other fat
reduction programs, Burn The Fat, Feed The Muscle does not require
any kind of liquid meal replacement or protein drinks and our company
does not exist to sell supplements; we are here to educate you and the
rest of our hundreds of thousands of readers about the realities of
bodyfat reduction.

We now have some more scientific data that confirms what Burn The Fat
has been teaching all along.

I hope you found this helpful.