Body Building Resources




Empty Calorie Food
By Jean Lam

Empty calorie food are food which have low or no nutritional value. Don't mistake the term "empty" for food which have no calories. On the contrary, these foods have a surplus of calories but most of them are devoid of valuable nutrients that your body needs. Without any doubt, they can provide your body with high levels of energy but they do nothing for your body as far as health is concerned. Also, the sudden energy boost that some empty calorie food give are not long lasting. Compare a person having candies and soft drinks for breakfast and another having oats with skim milk. Who will last longer as far as hunger is concerned? You already know the answer. It can be that these two people are getting the same amount of calories although they are having different types of foods but the calories are not of the same quality. The person eating candies and drinking soft drinks is accumulating lots of calories from sugars and fats whereas the other person is getting the same number of calories but the calories are more valuable. The calories are derived from vital nutrients like protein, complex carbohydrates, fiber, vitamins, calcium and minerals. Usually, foods which have low amounts of calories are nutrient-dense.

A major downside of empty calorie food is that they can result in adding unwanted inches of fats around your waistline and this will have only a negative impact for your health. Heard of obesity? For sure, empty calorie food are good for the mouth because they are tasty and pleasing but they can be troublesome for your stomach. Empty calorie food are usually high in saturated fats, fattening oils, olios(like margarine, butter and spreadings), sugars, salt and sodium which are the major culprit of a number of health issues like cardiovascular diseases, high blood pressure and even cancer. Excessive obesity can increase the risk of certain types of cancers. So a protruding belly is not healthy. Usually a sedentary lifestyle and poor nutrition are the culprits.

If your goal is to get a body with healthy fat levels, then you should avoid or severely limit the intake of empty calorie foods. Your primary focus should be on foods which are rich in vital nutrients like protein, complex carbohydrates, fiber, healthy fats notably omega-3 fats, calcium, vitamins and minerals which your body needs to function effectively and healthily.

You can find lots of empty calorie foods in supermarkets eg processed and refined foods which have usually been removed of their natural properties hence diminishing their nutritional values. Here is a list of some empty calorie foods and some healthy and nutrient-dense calorie foods.

Empty Calorie Foods


Candies
Gums
Chocolate bars
White bread
White rice
Pastries
Cakes
Biscuits
White pasta
Refined cereals
Mayonnaise
Mustard
Soft drinks
Flavored drinks
Alcoholic beverages
Fast Food


Healthy and Nutrient-Dense Calorie Foods


Brown rice
Brown bread
Wholemeal bread
Wholewheat pasta
Oats
Rolled oats
Fruits
Vegetables
Nuts(eg walnuts, cashew nuts) - Rich in omega-3 fatty acids
Skinless chicken breast
Skinless turkey breast
White fish
Oily fish(eg salmon, trout, halibut, mackerel) - Rich in omega-3 fatty acids
Olive oil - Rich in omega-3 fatty acids
Cottage cheese
Egg whites
Sweet potato
Potato
Yams
Taro
Soybeans(eg bean curd or tofu, soya milk)
Skim milk
Kidney beans
Red lentils


About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


Body Building Articles - Weight Training, Proper Nutrition and Fitness

Recent Bodybuilding Articles and Resources
Best Thermogenic Whey Protein Powder

16 Cold Processed Whey Protein Isolate Powder Grass Fed Cows

Best Meal Prep Bags With Portion Control Food Storage Containers

25 Best Grass Fed Whey Protein Isolate

Best Manuka Honey To Buy

Best Power Racks Under $1000 For Your Home Gym

Best Blenders to Buy to Make Protein Shakes

Best Calcium Magnesium Potassium Supplements For Sore Muscles

Best Home Gyms For $2000

24 Best Natural Protein Bars Without Sucralose

Best Hydrolyzed Whey Protein Isolate

31 Best Vegan Protein Powder Without Stevia

Best Kettlebell Weights To Own For Workout

Best Whey Casein Protein Powder Blend

14 Best Natural Testosterone Booster Supplements For Working Out

Top 5 BCAA Powder Without Artificial Sweeteners/Sucralose

Best Fat Burners That Work Amazon

Best Branched Chain Amino Acid BCAA Supplements For Building Muscle

Best Fitness Watches With Heart Rate Monitor

Best Fish Oil Supplements For Bodybuilding

Best Spin Bike On The Market For Home Use

Best Stair Climber To Buy For Home Use - StairMaster SM5 StepMill

37 Best Grass Fed Cold Processed Whey Protein Concentrate

29 Best Whey Protein Powder For Building Muscle

Top 11 Pre Workout Without Artificial Sweeteners | Sucralose

7 Healthiest Whey Protein Powder On The Market

Is Turkey Good For Building Muscle?

Is Whey Protein Good For Building Muscle?

Is Salmon Good For Building Muscle?

Is Chicken Good For Building Muscle?

Are Hamburgers Good For Bodybuilding?

Battle Of The Sexes — The Difference Between Male And Female Fat Metabolism

12 Best Foods For Bulking Up For Bodybuilding

9 Best Protein Foods For Bodybuilding

How To Bulk Up Fast Hardgainer

Is Oatmeal Good For Bodybuilding?

20 Best Glutamine Powder Supplements On The Market

Are Kidney Beans Good For Bodybuilding?

7 Natural Ways To Lose Stomach Fat

Can You Build Muscle Mass With Calisthenics?

How To Get Big Muscles Fast Bodybuilding - 7 Tips

Skinny Guys Guide To Getting Big

Are Protein Shakes Necessary After Workouts?

Are Bananas Good For Muscle Recovery?

12 Muscle Building Mistakes To Avoid

Overtraining and Muscle Growth

Tuna Burger Recipe Using Canned Tuna

What Supplement To Take After Workout?

Are Eggs Good For Building Muscle?
Jay Cutler Bodybuilder Supplements

Keto Collagen Protein Powder With MCT Oil

Best Natural Gas Grills Under $1000

Top 10 Supplements For Muscle Cramps

Best Super Greens Protein Powder

Best Dextrose Powder Supplement For Post Workout

Best Fermented Cod Liver Oil To Buy

Best Deep Tissue Massage Chair

Whey Casein Egg Protein Powder Blend Without Sucralose

Best Whole Food Vitamin C Supplement To Take

Best Home Pull Up Dip Station

Best Canned Protein Foods For Building Muscle

Best Paleo Protein Powder

High End Treadmills For Home Use For Sale

7 Best Time Release Protein Powder

11 Natural Whey Protein Sweetened With Stevia

6 Best Natural Post Workout Supplements For Muscle Gain

Best Omega 3 Supplements To Buy

Best Nitric Oxide NO2 Pre Workout Supplements On The Market

Best Liquid Egg Whites To Buy

Best Shoes For Weight Training and Cardio

8 Best Weight Gainers On The Market With The Most Calories

Best Folding Treadmills For Home Use Under $1000

The Best Protein Powder For Muscle Gain

6 Whey Protein Without Sweeteners

15 Best Egg White Protein Powder Unflavored | With Stevia

Weight Gainer Without Sucralose

Top 5 Whey Protein Isolate Without Sucralose

Top 20 Casein Protein Without Artificial Sweeteners | Sucralose

Natural Protein Powder For Muscle Building

Is Casein Protein Good For Building Muscle?

8 Simple Tips To Lose Weight In 10 Days

Is Pasta Good For Bulking?

Are Fruits Good For Bodybuilding?

How to Get Ripped and Big in 3 Months

3 Cardio Machines That Burn The Most Calories

Are Muscle Building Supplements Good or Bad?

Are Drop Sets Good To Build Muscle Fast?

Eating Whole Foods vs Supplements

10 Ways To Increase Muscle Mass

Bodybuilding Supplements For Sale

Are Carbs Good For Muscle Building?

Is Red Meat Good For Building Muscle?

6 Meals A Day For Muscle Gain

15 Best Creapure Creatine Monohydrate Powder On The Market

Best Home Gym For The Money

Bowflex Revolution Home Gym For Sale

Bowflex SelectTech 1090 Adjustable Dumbbell For Sale

What Whey Protein Is Best For Me?

What Supplements Should I Take To Build Muscle Fast?

Building Muscle Without Weights Workout - 12 Exercises

Body Building Products