Consumers of wheat and other grains take in, on average, 400 calories more per day compared to people who do not eat wheat or grains.
Conversely, people who eliminate wheat/grains consume, on average, 400 calories less per day, and not uncommonly much more. (The greatest reduction I’ve ever seen is a 1500 calorie/day reduction in a male.) The reduction in calorie intake is due to the removal of the appetite-stimulating effects of the gliadin protein (via gliadin-derived opiate peptides) of wheat and related grains, the leptin hormone blocking effect of gliadin-derived peptides, and the insulin/blood sugar provoking effects of the amylopectin A with 2-hour cycles of hypoglycemia that bring on acute hunger.
Eat wheat and grains, increase calorie intake by 400 calories per day, multiplied by 365 days per day equals 146,000 additional calories over the course of one year. 146,000 calories over a year equals 41.7 pounds gained per year. Over a decade, that’s 417 pounds.
Of course, calories in do NOT equal calories out; human physiology is more complicated with several intervening factors that do not make a “calorie a calorie.” But it makes for an interesting calculation.
Of course, few people actually gain this much weight over 10 years. But this is the battle people who follow conventional advice to “cut your fat and eat more healthy whole grains” are fighting, the constant struggle to subdue the appetite-increasing effects of the appetite stimulants in wheat and grains, pushing your appetite buttons to consume more and more and more, fighting to minimize the impact.
So, if you eat “healthy whole grains” and gain “only” 10 pounds this year, that’s an incredible success, since it means that you have avoided gaining the additional 31.7 pounds that could have accumulated. It might mean having to skip meals despite your cravings, or exercising longer and harder, or sticking your finger down your throat.
400 additional calories per day times 365 days per year times 300,000,000 people in the U.S. alone . . . that’s a lot of dough.
You could try to counteract the weight gain effects of wheat and grains by reducing calorie intake while mounting monumental willpower to deal with the hunger, or by exercising to extreme levels for prolonged periods. Or, of course, you could avoid the entire appetite-stimulating situation and kiss wheat and grains goodbye . . . and lose 20, 30, or 130 pounds this year without trying.