Daily Dozen Overview: This blog article has a good summary: Dr Greger's Daily Dozen Healthiest of Healthy Foods (2021). 2014;5(9):2157-65. Calorie intake dropped by 40 percent, but not because they were eating less food. And the fact that it can also be so effective in treating, arresting, and reversing other leading killers, like type 2 diabetes and high blood pressure, would seem to make the case for plant-based eating simply overwhelming. SnackWells fat-free cookies, for example, at seventeen hundred calories per pound are as calorie-dense as a cheese danish. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Which greens have the most? Millions of years before we learned how to sharpen spears and mill grains and boil sugar cane, our entire physiology is presumed to have evolved in the context of eating what the rest of our great ape cousins eat: plants. Just looking at the bathroom scale, though, the keto diet seems like a smashing success, losing less than a pound a week on a regular diet to boomthree-and-a-half pounds in seven days after switching to keto, but what was happening inside their bodies told a totally different story. Eur J Clin Nutr. In 2017, a group of New Zealand researchers published the BROAD study, a twelve-week randomized controlled trial in the poorest region of the country with the highest obesity rates. Shintani TT, Hughes CK, Beckham S, O'connor HK. Check this out. Dr Greger, "Studies have demonstrated that boosting the amount of time food is in our mouths can result in lower caloric intake, so extend meal duration to at least 20 minutes. O'Hara AM, Shanahan F. The gut flora as a forgotten organ. Mahon AK, Flynn MG, Stewart LK, et al. The other exception is to the low-fat rule is that vegetables are so calorically dilute that even a high-fat veggie dish, like some oily broccoli with garlic sauce, tends to be less calorie dense overall, which brings us to the second strategy for lowering calorie density: instead of sneaking out fat, sneak in vegetables. So, thats why I consider these kinds of plant-based meats more of a useful stepping stone towards a healthier diet, rather than the end-game goal / ideal. AMPK activationprotean potential for boosting healthspan. Sender R, Fuchs S, Milo R. Revised estimates for the number of human and bacteria cells in the body. Rehm CD, Pealvo JL, Afshin A, Mozaffarian D. Dietary Intake Among US Adults, 1999-2012. Thats just mind-blowing. Obesity intervention in persons with spinal cord injury. They are found mostly in meat, including chicken and fish, dairy products, and eggs, perhaps explaining why animal protein has been associated with higher diabetes risk, whereas plant protein appears protective. The scale made it look as though they were doing better when they were fasting, but the reality is they were doing worse. Once we fill it up, stretch receptors in our stomach wall tell us when weve had enough, but different foods have different amounts of calories per stomachful. Flood-Obbagy JE, Rolls BJ. With more than a thousand papers published in the medical literature on black cumin, some reporting extraordinary results like dropping cholesterol levels as much as a statin drug, why dont we hear more about it? Lipids. Select the subscription method below that best fits your lifestyle. In the meantime, if you want to see some of the science I wrote about in the book, check out my recent weight loss series: If you havent yet, you can subscribe to my videos for free by clicking here. 2011;56(1):25-31. Ann Nutr Metab. Why should more fiber mean fewer calories? Theres even a food that can prevent the metabolic slowing that your body uses to frustrate your weight-loss attempts. Park J, Kim J, Kim J, et al. Well, I made it my lifes mission to find out. Evidence-based approach to fiber supplements and clinically meaningful health benefits, part 1: what to look for and how to recommend an effective fiber therapy. They would have lost more body fat if they had kept eating; they would have lost more body fat, eating more calories. I just want to do for your family what Pritikin did for my family. Dont get me started. Lipase is the enzyme that our body uses to digest fat; so, you bind the enzyme you slow fat absorption. Tian S, Xu Q, Jiang R, Han T, Sun C, Na L. Dietary protein consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Beyer PL, Flynn MA. Kirby T. Tackling obesity in cities. Wick JY. How to live a healthy and obesity free life without dieting. Toth MJ, Poehlman ET. Front Immunol. 1994;43(5):621-5. Flatiron Books; 2019. Now, they ended up sleeping an hour later on the weekends. Dr. Greger's Daily Dozen details the healthiest foods and how many servings of each we should try to check off every day from his book How Not Dienow including the 21 Tweaks from How Not to Dietweight-loss accelerators to help maximize our natural fat-burning capabilities. They used about a half teaspoon of garlic powder a day, which would cost less than four cents. No wonder overweight men and women randomized to two cups of water before each meal lost weight 44 percent faster. Effects of consuming mycoprotein, tofu or chicken upon subsequent eating behaviour, hunger and safety. Instead of buying boxed breakfast cereals, make oatmeal out of whole, intact oats." And boom, accelerated weight loss. You must attribute the article to NutritionFacts.org with a link back to our website in your republication. Dr. Michael Greger, a physician who specializes in clinical nutrition, calls it his Daily Dozen a summary of all the "healthiest of healthy foods" and habits he tries to fit into his daily. 1990;336(8708):129-33. 2016;104(1):5-14. Epidemiology. This conclusion was arrived at by running over 9,741 Dr. Greger's Daily Dozen User Reviews through our NLP machine learning process to determine if users believe the app is legitimate or not. And, no wonder given what we just learned about fiber and branched-chain amino acids. But eating intact whole grains such as muesli, brown rice and solid beans rather than those that have been powdered, is also beneficial in feeding our good gut bacteria with starch. N Engl J Med. Leucine signaling in the pathogenesis of type 2 diabetes and obesity. Supplemental information. In the recommended quantities? And be careful when you get out of bed as it can make you feel light-headed." Anderson JW, Konz EC, Jenkins DJ. That may help explain why the leg muscles of CrossFit trainees placed on a ketogenic diet can shrink as much as 8 percent within two months. 2017;14(5):317-20. Gulliford MC, Bicknell EJ, Scarpello JH. Janssens PL, Hursel R, Martens EA, Westerterp-plantenga MS. Select the subscription method below that best fits your lifestyle. Can lifestyle changes reverse coronary heart disease? Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. A systematic review and meta-analysis of randomized controlled trials investigating the effects of supplementation with Nigella sativa (black seed) on blood pressure. Thats why so-called Negative Calorie Preloading is on my list of weight loss boosters: all the things I could find that can accelerate weight loss regardless of what you eat the rest of the time. A big bowl of water-rich vegetables is practically just a big bowl of trapped water. Give some vegans branched-chain amino acids, and you can make them as insulin resistant as omnivores. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Dr. Greger is a physician, New York Times best-selling author, teacher and international speaker. 2018;596(4):623-45. Garlic worked, resulting in both a drop in weight and in waistlines within six weeks. You can see the same thing giving people vegetable soup as a first course. Thank you. 1998;30(2):199-210. The effect on calorie density is so dramatic the food industry wants in on the action. JAMA. Luckily for us, in the interview snippet below, he shares his favorite tweak-- which he calls "exercising while sleeping!" They figure they could use nanotechnology to structure a solid processed food similar to a celery stalk with self-assembled, water-filled, nanocells or nanotubes. No need, as Mother Nature beat you to it. Mnif S, Aifa S. Cumin (Cuminum cyminum L.) from traditional uses to potential biomedical applications. The resting metabolic rate of those eating more plant-based may be 10% higher, or more; a boosted metabolism that can translate into burning off hundreds of extra calories a day more without doing a thing. Soup preloads in a variety of forms reduce meal energy intake. 17 ingredients to an ideal weight-loss diet and the 21 tweaks to accelerate the further loss of excess body fat. So, overall, they just cut three hours of sleep out of their week. So, how can you decrease the calorie density of your diet? Tuesday, 7 january 2020 nutritionist's 21 tweaks to boost your healthy diet and help you lose weight | orange way dr michael greger, author of the new book h. Michael greger | book review (discount 60%). Second meal effect on appetite and fermentation of wholegrain rye foods. Theres that fiber again. 2007;49(3):626-34. Nestle Nutr Inst Workshop Ser. Whether you are morbidly obese, just overweight like the average American, or at your ideal weight and just want to keep it that way, my goal was to give you every possible tweak and technique we could find to build the optimal weight-control solution from the ground up. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device. Am J Clin Nutr. 2014;20(4):297-301. My grandmother was cured of her end-stage heart disease by one of Deans predecessors, Nathan Pritikin, using similar methods. Effect of the Cumin cyminum L. intake on weight loss, metabolic profiles and biomarkers of oxidative stress in overweight subjects: a randomized double-blind placebo-controlled clinical trial. While its technically true that we cant digest fiber, thats only applicable to the part of us thats actually human. Or split people into two groups and give half about two tablespoons of goji berries a day, and forty-five days later, the goji group appeared to cut two-and-a-half inches off their waistline compared to no change in the control group. Appetite. Yes indeed, spinach can cut your urge for chocolate. Christine Eddings 17 followers More information Twenty-One tweaks for weight loss. Or subscribe with your favorite app by using the address below: To subscribe, select the "Subscribe on iTunes" button above. Kim H, Caulfield LE, Rebholz CM. Its not only what we eat, but how and when. Over a dozen randomized controlled trials starting at just a quarter teaspoon of ground ginger a day showing significantly decreased body weight for just pennies a day. The biggest influence on calorie density is not fat, but water content. Some vegetables, on the other hand, are more than 95 percent water, and not just iceberg lettuce. Int J Endocrinol Metab. A few hours of missed sleep seemed to totally flip fat loss on its head, but just looking at the scale you wouldnt know it. Melnik BC. 2013;20(6):410-1. Some foods are just impossible to overeat. J R Soc Med. So, you can gauge thylakoid activity in the grocery store, in your kitchen with your own two eyes by going for the green. In these situations Dr. Greger provides tweaks to a plant-based diet-meal timing, metabolic boosters and exercise findings to help you make the process as efficient as possible. 2007;26(2):182-9. And thats all it was, just empowerment, and information, empowerment with knowledge. A quarter teaspoon of garlic powder a day, about a hundred overweight men and women were randomized to a quarter teaspoon worth of garlic powder a day or placebo, and those unknowingly taking the two cents worth of garlic powder a day lost about six pounds of straight body fat over the next fifteen weeks. Watch on. When vinegaracetic acidis absorbed and metabolized, you get a natural AMPK boost. Because decreased consumption of branched-chain amino acids improves metabolic health. Cuando se ampla, se proporciona una lista de opciones de bsqueda para que los resultados coincidan con la seleccin actual. 2016;8(1):21. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. Below is an approximation of this videos audio content. Public Health Nutr. I dont get a single penny from my books, but I get something betterthe satisfaction of serving and helping, learning, and sharing. As you can see in this chart, this would include most fresh fruits and vegetables, but having something like a dinner roll wouldnt work. Thats eleven stomachfuls. Because whole plant foods tend to be so calorically dilute, you can stuff yourself without getting the same kind of weight gain. Described as a miracle herb, besides the weight loss, there are randomized controlled trials showing daily black cumin consumption significantly improves cholesterol and triglyceridessignificantly improves blood pressure and blood sugar control. How could that be? Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Dr. Greger: Twenty-five years now. Even just an ounce a daythats like a single chicken nugget, or like one chicken breast every ten days, was associated with weight gain compared to eating no chicken at all. Hundreds of calories disappear. 49 people found this helpful. Thats why I donate 100 percent of the proceeds I get from my booksincluding this oneto charity. Raynor HA, Li F, Cardoso C. Daily pattern of energy distribution and weight loss. Longitudinal changes in BMI in older adults are associated with meat consumption differentially, by type of meat consumed. It turns out animal protein causes almost exactly as much insulin release as pure sugar. Humans, lipids and evolution. Researchers in Hawaii tried putting people on more of a traditional, Hawaiian diet with all the plant foods they could eat, unlimited quantities of fruits, vegetables, whole grains, and beans. We comb through tens of thousands of studies a year so youdont have to. Two important exceptions to the relationship between energy density and fat content: foods with reduced-fat claims and high-fat vegetable-based dishes. (Apparently, just regular chocolate wasnt enough to make chicken look better.) Wright N, Wilson L, Smith M, Duncan B, Mchugh P. The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Duncan KH, Bacon JA, Weinsier RL. stbring K, Rayner M, Sjholm I, et al. Steinberg GR, Macaulay SL, Febbraio MA, Kemp BE. Surprisingly, even a review supported by the meat, dairy, and egg industries acknowledged that protein intake does not actually translate into eating less later on, whereas you eat a fiber-rich whole grain for supper, and it can cut your calorie intake more than 12 hours later at lunch the next day! Dr Greger, "Two teaspoons of brewer's, baker's and nutritional yeasts contains a type of fibre called beta-glucan and trials have found it can facilitate weight loss." Thats going from no meat to just once-a-week meat or more. But when you eat structurally intact plant foods, chew all you wantyoure still going to end up with calories completely surrounded by fiber, which then blunts the glycemic impact, activates the ileal brake, and delivers sustenance to your friendly flora. But wouldnt at least the protein in that steak fill you up? A tomato is 95 percent water; so, youd be filling up a fist-sized portion of your stomach with only about fifteen calories before a meal, its certainly possible, but wed need a better study to prove it for weight loss. And, the study subjects lost an average of seventeen pounds in just twenty-one days. To that end, we identified 17 key ingredients to the ideal weight-loss diet, with a chapter on each. Wang X, Sparks JR, Bowyer KP, Youngstedt SD. Includes 21 Tweaks from the new book, How Not to Diet. On the other hand, even just drifting in the direction of eating more healthy plant foods is associated with living longer. I figured this book would distinguish itselfbut more as a book of reference than revolution. They are so low in calorie density, you just physically couldnt eat a enough to even maintain your weight. 2016;316(6):583-4. Even if you eat the same amount, even if you absorb the same amount, a calorie may still not be a calorie. The problem is that even just sticking to the peer-reviewed medical literature is not enough as, False and scientifically [misleading] unsupported beliefs about obesity are pervasive even in scientific journals. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two-and-a-half hours of sustained constant chewing. When dozens of common foods, pitted head-to-head for for their ability to satiate appetites for hours, the characteristic most predictive was not how little fat or how much protein it had, but how much water it had. Int J Obes (Lond). But let me go back to the Coke versus carrots example. Those randomized to restrict their protein intake were averaging literally hundreds more calories a day; so, they should have become fatter right? Sports (Basel). Restoration of metabolic health by decreased consumption of branched-chain amino acids. A meta-analysis of randomized, controlled trials shows weight-loss efficacy again just a quarter teaspoon a day. If you have any questions, please Contact Us. The problem is keeping them off. They make short-chain fatty acids that get absorbed from the colon into our bloodstream, circulate through our body, and even make it up into our brain. The average human stomach can expand to fit about four cups of food; so, a single stomachful of strawberry ice cream, for example, could max out our caloric intake for the entire day. Total medication usage for both groups as per EMR. In a famous series of experiments, researchers at Penn State decided to put water-rich vegetables to the test. Dr. Greger's Daily Dozen Description Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. You can activate this enzyme through exercise, fasting, and nicotine, but is there any way to boost it for weight loss without sweat, hunger, or the whole dying-a-horrible-death-from-lung-cancer thing? A hundred years ago, the USDA determined chicken was about 23 percent protein by weight and less than 2 percent fat. This presentation summarizes the science behind weight loss (and 21 Tweaks) covered in Dr Greger's How Not To Diet (608 pages, 2019). 2016;116(2):360-74. Cold-pressed apple juice, for example, is basically just apples minus fiber. Its like when people fast. Taghizadeh M, Memarzadeh MR, Asemi Z, Esmaillzadeh A. This is the concept of calorie density, the number of calories in a given amount of food. Reply More posts you may like r/atheism By eating more high-bulk, low-calorie-density foods (vegetables, fruits, whole grains, and beans) and fewer calorie-dense foods, like meats, cheeses, sugars, and fats. 1983;37(5):763-7. 2018;148(4):624-31. J Nutr. From simple ingredient swaps to portion control tips, these 50 diet upgrades can help you lose weight without even realizing! Because during fasting your body starts cannibalizing itself and burning your own protein for fuel. It may take up to 17 years before research findings make it into day-to-day clinical practice. Even researchers in the field might not be able to keep track of whats going on beyond their narrow domain. So, the next time you sit down to a healthy soup, you can imagine calories being veritably sucked out of your body with every spoonful. Adv Biomed Res. I mean, isnt a calorie a calorie? J Physiol (Lond). Am J Clin Nutr. Danforth E. Diet and obesity. [clears throat]. If you want to be regaled with success stories and testimonials and before-and-after pictures, you have come to the wrong place. Montelius C, Erlandsson D, Vitija E, Stenblom EL, Egecioglu E, Erlanson-Albertsson C. Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women. My section on other fat-blocking foods starts out with a command to Eat Your Thylakoids, doctors orders. Those going the other way, though, those who start out more plant-based but then add meat to their diet at least once a week not only appear to double or triple their odds of diabetes, stroke, heart disease, and weight gain, but may also suffer an associated 3.6-year drop in life expectancy. Dr Greger, "Trials have found that a quarter teaspoon of black cumin powder every day also appears to reduce body mass index." Thats why one of my 21 tweaks to accelerate weight loss, is two teaspoons of vinegar with each meal, either sprinkled on your salad or even just added to tea with some lemon juice. Obes Rev. This turned out to be surprisingly difficult. Tonstad S, Butler T, Yan R, Fraser GE. Ornish D, Brown SE, Scherwitz LW, et al. Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial. Can J Physiol Pharmacol. dinosaur) kale. 2006;83(6):1362-8. J Am Coll Nutr. McCarty MF. 2015;101(6):1320S-9S. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. The beauty of the vinegar studies is that they were not just randomized, controlled trials, but placebo-controlled trials. We are cooking up something big and I am also SO EXCITED! It cant be monetized either, but the only profiting I care about is your health. Eur J Endocrinol. 2016;14(8):e1002533. So, eat a Twinkie on a high-fiber diet and you absorb fewer Twinkie calories. Chen Y, Henson S, Jackson AB, Richards JS. I'm trying to incorporate dr. greger's 21 tweaks for his daily dozen. 2015;66(2-3):117-24. Before you begin with alli. Curr Gastroenterol Rep. 2009;11(4):307-13. Differential effect of protein and fat ingestion on blood glucose responses to high- and low-glycemic-index carbohydrates in noninsulin-dependent diabetic subjects. Now if you can splurge up to three cents a day, theres black cumin. We comb through tens of thousands of studies a year so youdont have to. And on the scale that was true. Ask a GP first about trying this do not attempt it if you have any heart or lung issues, acid reflux, or problems with your brain or eyes. 2019;59(11):1753-1766. Nuttall FQ, Mooradian AD, Gannon MC, Billington C, Krezowski P. Effect of protein ingestion on the glucose and insulin response to a standardized oral glucose load. Physiol Behav. In the journal of the Society of Chemical Industry, a group of food technologists argued that given their fat-blocking benefits, thylakoid membranes could be incorporated in functional foods as a new promising appetite-reducing ingredientor you can just get them in the way Mother Nature intended. A little vinegar every day led to pounds of weight loss achieved for just pennies a day without removing anything from their diet. Im so excited to be bringing you this live presentation! Dr Greger, "Confine eating to a consistent daily window of under 12 hours in length." They got better. Preload before meals with "negative calorie foods.". 2015;70(3):281-90. van Avesaat M, Troost FJ, Ripken D, Hendriks HF, Masclee AA. Cell Metab. You may not use our material for commercial purposes. Decreased consumption of branched-chain amino acids improves metabolic health. 2018;219:173-181. To take one example that was particularly poignant for my family: heart disease. They not only achieved greater weight loss at six and twelve months than any other comparable trialthat was months after the study had already ended! A key difference between plant-based nutrition and more traditional approaches to weight loss is that people are encouraged, on plant-based diets, to eat ad libitum, meaning eat as much as they want. It's noteworthy that the App has been updated with the 21 tweaks for weight loss within plant-based diet. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. 2006;84(7):655-65. Since summer 1990 when Dr. Dean. Now, processed plant foods, like fruit juice, sugar, refined grains, even whole grains if they have been powdered into flour have had their cellular structure destroyed, their cell walls cracked open and their calories are free for the taking. A more effective approach may be to shift the emphasis from restriction to positive eat more messaging of increasing intake of healthy, low-calorie-density foods, but you dont know, until you put it to the test. Its not only what we eat, but how and when. Decreased consumption of branched-chain amino acids improves metabolic health. 2013;368(5):446-54. It was even better than that. Michael Greger, M.D. Sit them down to an all-you-can-eat meal and, compared to the placebo group who had only gotten a squirt of water through the tube, people eat over a hundred calories less. But what is the most effective weight-loss regimen that doesnt involve calorie restriction or exerciseor a felony? Though thylakoids eventually get broken down, fiber makes it all the way down to our colon. Ali Z, Wang Z, Amir RM, et al. Short-term fasting can interfere with body fat loss, not accelerate it, and you see the same thing, with the keto diet. You could swig down that spoonful of oil and not even feel anything in your stomach, but eating a couple of cups of berries could start to fill you up. Check this out. 2000;51(10):817-26. But wait, isnt weight loss just about eating less and moving more? Aliment Pharmacol Ther. Most people dont even know what fiber is. 2011;20(3-4):231-6. For Dr. Greger's full answer, check out the video above, but there are some choice nuggets: On Iodine's role: "Iodine is important for thyroid function. Drizzling just a tablespoon of oil on a dish adds over a hundred calories. The ileum is the last part of the small intestine before it dumps into your colon. Ideally, foods, meals, and entire dietary patters should be anti-inflammatory; clean from industrial pollutants; high in fiber and water; low in high-glycemic and addictive foods, added fat and sugar, calorie density, meat, refined grains, and salt; low insulin index; friendly to our friendly flora; rich in fruits, vegetables, legumes, and particularly satiating. Effect of cumin powder on body composition and lipid profile in overweight and obese women. Vinegar has evidently been used to treat obesity for centuries, but only recently has it beenput to the test. A review on therapeutic potential of Nigella sativa: a miracle herb. When undigested calories are detected that far down in your intestines, your body thinks I must be full from stem to stern, and puts the brakes on eating more by dialing down your appetite. Gojda J, Rossmeislov L, Strakov R, et al. 2000;(1):65-70. 2014;81:295-304. To subscribe, select the "Subscribe via E-Mail" button above. Most starting dreading breakfast and involuntarily threw it up. Gilsing AM, Weijenberg MP, Hughes LA, et al. Chronobiologia. Eur J Clin Nutr. There is zero fiber in meat, eggs, or dairy, and typically little or no fiber in processed junk, and therein lies the problem. Thats where fiber comes in. 2010;8(2):68-73. Esselstyn CB. Both groups are then doing the same thingtaking identical-looking pillsand so, if you see any difference in outcomes, we can suspect its the due to the actual drug. 2018;6(1):1. Hibi M, Masumoto A, Naito Y, et al. 2015;50(2):82-9. His 501(c)3 nonprofit NutritionFacts.org is the first science-based, non-commercial website to provide free daily videos and articles on the latest . Some studies arent controlled at all. Draper CF, Vassallo I, Di Cara A, et al. Wait, how can eating fewer calories lead to less fat loss? In , Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump A plant-based diet and coronary artery disease: a mandate for effective therapy. [Applause] New videos and articles nearly every day on the latest in evidence-based nutritionwhat a concept. Angiology. Coca-Cola itself even put an ad out there emphasizing this one simple common-sense fact. As the current and past chairs of Harvards nutrition department put it, this central argument from industry is that the overconsumption of calories from carrots would be no different from overconsumption of calories from soda. If a calorie is just a calorie, why does it matter what we put in our mouths? The Paleolithic period, when we started using tools, only goes back about two million years. PLoS ONE.