1 00:00:02,280 --> 00:00:05,000 '100 calories. 2 00:00:05,000 --> 00:00:07,920 'What does it look like? 3 00:00:07,920 --> 00:00:09,520 'Well, it's two of these.' 4 00:00:11,120 --> 00:00:13,760 It's about this much bacon. 5 00:00:13,760 --> 00:00:15,120 One banana. 6 00:00:15,120 --> 00:00:17,240 Two fish fingers. 7 00:00:17,240 --> 00:00:20,560 And one quite small glass of this. 8 00:00:20,560 --> 00:00:22,840 'They're all about 100 calories.' 9 00:00:24,000 --> 00:00:27,200 As a nation, we're becoming obsessed by the numbers 10 00:00:27,200 --> 00:00:30,400 stamped on every single packet of food we buy. 11 00:00:30,400 --> 00:00:33,360 70 calories per serving. 12 00:00:33,360 --> 00:00:34,800 80 calories a biscuit. 13 00:00:35,920 --> 00:00:41,520 It says on most packs, an average adult can have 2,000 calories a day. 14 00:00:41,520 --> 00:00:45,200 And all this counting brings a large helping of guilt... 15 00:00:45,200 --> 00:00:47,600 I'm not sure I should've had the beer AND the fudge cake. 16 00:00:47,600 --> 00:00:49,520 ..to the things we love to eat. 17 00:00:50,720 --> 00:00:54,040 You might say, "Why should I care about calories? So what?" 18 00:00:54,040 --> 00:00:56,880 Well, as a doctor and as a scientist, 19 00:00:56,880 --> 00:00:59,720 I think that is a very good question. 20 00:01:03,520 --> 00:01:06,880 I'm not convinced it's all as black and white as we think, 21 00:01:06,880 --> 00:01:10,440 so I'm going to uncover the latest science about calories, 22 00:01:10,440 --> 00:01:12,840 and you're in for a bit of a surprise. 23 00:01:14,680 --> 00:01:17,560 I'm going to show you how the food industry comes up with 24 00:01:17,560 --> 00:01:19,600 the numbers on the packets, 25 00:01:19,600 --> 00:01:22,280 and why they might be wrong. 26 00:01:22,280 --> 00:01:25,560 The makers have said 370 calories per portion. 27 00:01:25,560 --> 00:01:28,240 Yeah. And we've found 410. 28 00:01:29,720 --> 00:01:33,080 Three families will take our big calorie challenge. 29 00:01:33,080 --> 00:01:38,120 They'll test what's really the best way to burn the calories we eat... 30 00:01:38,120 --> 00:01:39,400 Mmm. 31 00:01:39,400 --> 00:01:42,160 ..and find out why they might be better staying at home 32 00:01:42,160 --> 00:01:44,200 than going to the gym. 33 00:01:44,200 --> 00:01:46,640 What? LAUGHTER 34 00:01:46,640 --> 00:01:50,160 And, my ultimate goal - I'll find out how we can all 35 00:01:50,160 --> 00:01:53,400 cut our calories without giving up our favourite foods. 36 00:01:54,880 --> 00:01:57,600 The answer might be double cream. 37 00:01:57,600 --> 00:01:59,680 This is my kind of health messaging. 38 00:02:01,120 --> 00:02:03,880 I want to get behind those numbers and find out 39 00:02:03,880 --> 00:02:05,680 if they're really worth counting. 40 00:02:05,680 --> 00:02:08,240 I want to discover the truth about calories. 41 00:02:10,200 --> 00:02:12,600 But I'm not giving up any of the food I love. 42 00:02:20,240 --> 00:02:24,080 As a nation, we buy 72 trillion a year. 43 00:02:24,080 --> 00:02:28,600 Over a lifetime, each one of us will consume about 100 million. 44 00:02:28,600 --> 00:02:33,280 We can't live without calories, but do we really know what they are? 45 00:02:33,280 --> 00:02:37,720 They come from food. Something to do with energy, isn't it? 46 00:02:37,720 --> 00:02:40,400 I should know what a calorie is, though, shouldn't I, really, 47 00:02:40,400 --> 00:02:42,240 since we're always calorie counting? 48 00:02:42,240 --> 00:02:44,800 It's a measurement of fat, right? 49 00:02:44,800 --> 00:02:46,720 I suppose it's the fat and the sugar 50 00:02:46,720 --> 00:02:50,200 and the content of your food, measured. 51 00:02:50,200 --> 00:02:52,240 It's not something I think about a lot. 52 00:02:52,240 --> 00:02:53,680 I just like to eat. 53 00:02:53,680 --> 00:02:57,840 It's a measure of energy that's in a food. 54 00:02:57,840 --> 00:03:00,600 That's what I'm led to believe. 55 00:03:00,600 --> 00:03:02,120 Quite right, sir. 56 00:03:02,120 --> 00:03:05,680 All those calorie numbers are a measure of the energy in our food 57 00:03:05,680 --> 00:03:09,440 and the first thing I want to know is how far can we really trust them? 58 00:03:15,560 --> 00:03:18,720 To find out, I need to follow calories all the way back 59 00:03:18,720 --> 00:03:20,960 to their source. 60 00:03:20,960 --> 00:03:24,160 And there are essentially just three different things that make up 61 00:03:24,160 --> 00:03:25,880 all the calories that we eat. 62 00:03:29,320 --> 00:03:32,120 I love the countryside and farms, 63 00:03:32,120 --> 00:03:35,000 but in that romantic, slightly idiotic way 64 00:03:35,000 --> 00:03:37,520 that people who live only in the city do. 65 00:03:37,520 --> 00:03:40,200 As a reflection of how little I know, 66 00:03:40,200 --> 00:03:45,320 I've never dug up a potato, which is what I'm surrounded by here. 67 00:03:45,320 --> 00:03:47,400 But it can't be that hard, can it? 68 00:03:48,480 --> 00:03:49,920 I'm going to eat my words. 69 00:03:52,840 --> 00:03:54,040 HE GRUNTS 70 00:03:54,040 --> 00:03:55,360 Right, that's got it. 71 00:03:56,520 --> 00:03:57,600 Look at that. 72 00:04:00,480 --> 00:04:02,960 Lovely bunch of potatoes. 73 00:04:02,960 --> 00:04:05,000 I haven't done that particularly skilfully 74 00:04:05,000 --> 00:04:07,840 but, nonetheless, here we have a potato. 75 00:04:07,840 --> 00:04:11,320 And look at this. I mean, I don't know much about farming 76 00:04:11,320 --> 00:04:13,960 but I do know what's going on inside here. 77 00:04:13,960 --> 00:04:16,040 Look at that. 78 00:04:16,040 --> 00:04:18,960 It's potato starch, a carbohydrate, 79 00:04:18,960 --> 00:04:20,960 our first main source of calories. 80 00:04:22,840 --> 00:04:27,120 So this is about 150 calories. 81 00:04:27,120 --> 00:04:31,120 And in this field there are about 500 million calories 82 00:04:31,120 --> 00:04:33,960 and all of these potatoes are going to a crisp factory 83 00:04:33,960 --> 00:04:36,160 to be finely sliced and turned into crisps. 84 00:04:40,000 --> 00:04:42,560 Half a billion calories in a single field - 85 00:04:42,560 --> 00:04:44,280 it's mind boggling. 86 00:04:44,280 --> 00:04:47,640 And all that energy comes from a source you might not expect. 87 00:04:50,880 --> 00:04:52,080 It's the sun. 88 00:04:53,480 --> 00:04:55,480 Take the apple trees in an orchard. 89 00:04:56,480 --> 00:05:01,560 Every summer, they do this amazing thing where they take sunlight 90 00:05:01,560 --> 00:05:05,240 and gas from atmosphere and they turn it into calories, they turn 91 00:05:05,240 --> 00:05:11,240 it into sugar so they're locking up the sun's energy inside every apple. 92 00:05:11,240 --> 00:05:15,000 I know I sound like some ludicrous apple advertisement, 93 00:05:15,000 --> 00:05:17,080 but it's true - that's what's happening here. 94 00:05:17,080 --> 00:05:21,000 We've got sunlight energy locked up in an apple in the form of sugar. 95 00:05:24,360 --> 00:05:26,920 And that's true of all green plants. 96 00:05:26,920 --> 00:05:30,040 They take sunlight and turn it into calories. 97 00:05:31,840 --> 00:05:33,320 Even grass. 98 00:05:33,320 --> 00:05:40,040 Cows munch it all day long and then almost magically transform it... 99 00:05:42,120 --> 00:05:47,520 ..into the second main source of calories in our food - fat. 100 00:05:47,520 --> 00:05:49,960 Milk is about 4% fat. 101 00:05:53,160 --> 00:05:54,800 Cheers, guys! 102 00:05:54,800 --> 00:05:58,440 Finally, most of us eat meat from the animals themselves, 103 00:05:58,440 --> 00:06:01,200 pig meat being a prime example. 104 00:06:01,200 --> 00:06:04,120 But whatever thing you're eating from a pig, whether it's a kidney, 105 00:06:04,120 --> 00:06:07,760 a liver, or the bit we all love, the muscle, as you can see there, 106 00:06:07,760 --> 00:06:11,520 it's got protein in it and protein is our third source of calories. 107 00:06:12,720 --> 00:06:16,320 So, in simple terms, all the calories we eat 108 00:06:16,320 --> 00:06:20,680 come in just three types - fat, protein and carbohydrate. 109 00:06:20,680 --> 00:06:24,800 But each of these takes a wide variety of different forms. 110 00:06:27,200 --> 00:06:30,200 It's one of the things that makes our diet really rich and varied 111 00:06:30,200 --> 00:06:33,680 but it also makes counting calories extremely complicated. 112 00:06:41,080 --> 00:06:43,920 And this is at the heart of how the numbers on the packets 113 00:06:43,920 --> 00:06:45,360 are worked out. 114 00:06:45,360 --> 00:06:48,880 For carbohydrates, the food industry uses a standard figure 115 00:06:48,880 --> 00:06:51,400 of four calories per gram. 116 00:06:51,400 --> 00:06:54,520 For protein, it's the same - 117 00:06:54,520 --> 00:06:55,960 four calories per gram. 118 00:06:58,800 --> 00:07:03,560 And for fat, more than twice as much - nine calories per gram. 119 00:07:03,560 --> 00:07:07,120 But this four, four, nine system uses average values. 120 00:07:07,120 --> 00:07:09,920 The real figure depends on exactly what you're eating. 121 00:07:09,920 --> 00:07:12,640 For instance, is your protein bacon or egg? 122 00:07:15,280 --> 00:07:16,720 And it gets even more complicated 123 00:07:16,720 --> 00:07:20,120 in foods with lots of different ingredients. 124 00:07:20,120 --> 00:07:22,200 Like these popular takeaway meals. 125 00:07:27,560 --> 00:07:30,120 They all have about the same number of calories. 126 00:07:32,280 --> 00:07:33,800 But try guessing how many. 127 00:07:35,400 --> 00:07:36,440 500? 128 00:07:38,200 --> 00:07:39,960 750? 129 00:07:39,960 --> 00:07:43,720 In fact, they all have over 1,000 calories - 130 00:07:43,720 --> 00:07:46,440 half our daily allowance on a single plate. 131 00:07:48,120 --> 00:07:51,360 But, for the food industry, guessing isn't good enough. 132 00:07:58,080 --> 00:08:00,360 Every time you pick up a packaged food, 133 00:08:00,360 --> 00:08:04,160 the label appears to tell you exactly how many calories are in it. 134 00:08:05,920 --> 00:08:09,160 I want to find out how that's possible. 135 00:08:09,160 --> 00:08:11,440 So I've got access to one of the biggest 136 00:08:11,440 --> 00:08:14,200 suppliers of supermarket ready meals in the UK. 137 00:08:15,760 --> 00:08:17,400 There's steam coming out over there 138 00:08:17,400 --> 00:08:21,360 and some enormous spinning discs over there and production lines. 139 00:08:21,360 --> 00:08:23,240 And just the odd familiar sight, 140 00:08:23,240 --> 00:08:26,200 like a lasagne or a... or bangers and mash. 141 00:08:28,360 --> 00:08:33,120 Every year, this place pumps out a staggering 28 billion calories. 142 00:08:36,000 --> 00:08:37,880 You're making 800 kilos? 143 00:08:37,880 --> 00:08:41,040 750 kilos of... 750 kilos? ..of cheese sauce, yeah. 144 00:08:41,040 --> 00:08:44,880 OK, so it's...it's like ten times your own weight. 145 00:08:44,880 --> 00:08:46,680 And a bit more, yeah. 146 00:08:48,400 --> 00:08:49,520 Oh, wow! 147 00:08:49,520 --> 00:08:54,480 That'll be 3,000 meals for this one. 3,000 meals? Yeah. 148 00:08:54,480 --> 00:08:56,920 And they need to calculate the calorie content 149 00:08:56,920 --> 00:08:58,600 of every single meal. 150 00:09:00,000 --> 00:09:02,600 This whole kitchen area, we call it our big kitchen. Yeah. 151 00:09:02,600 --> 00:09:04,680 And that's all it is, it's just a big kitchen. 152 00:09:04,680 --> 00:09:07,040 And everything we do is about weighing. 153 00:09:07,040 --> 00:09:11,200 Bigger scales, but more accurate scales than you would have at home. 154 00:09:11,200 --> 00:09:14,680 As well as getting the weight right they also need to know 155 00:09:14,680 --> 00:09:18,480 how much carb, fat and protein is in each meal. 156 00:09:18,480 --> 00:09:22,080 We will test the fat content on each batch of sausages that come in 157 00:09:22,080 --> 00:09:23,600 to make sure that they 158 00:09:23,600 --> 00:09:27,160 are going to meet the calorie content of the final pack. 159 00:09:27,160 --> 00:09:29,640 So, by weighing and testing the ingredients, 160 00:09:29,640 --> 00:09:34,040 they have an average figure for the calories in each portion. 161 00:09:34,040 --> 00:09:36,960 Remarkably, I've spotted a beef lasagne 162 00:09:36,960 --> 00:09:39,120 that I eat quite a lot myself. 163 00:09:41,520 --> 00:09:46,160 So I'm now actually...I'm making my lunch for next week... 164 00:09:47,680 --> 00:09:49,000 ..badly. 165 00:09:53,600 --> 00:09:56,600 My own efforts aside, the folks here do a good job of 166 00:09:56,600 --> 00:09:59,240 trying to ensure all the portions are consistent. 167 00:10:00,760 --> 00:10:03,080 So I'm pretty confident the calorie count 168 00:10:03,080 --> 00:10:05,080 will be in the right ball park. 169 00:10:07,000 --> 00:10:09,280 But when these meals are put in their packets, 170 00:10:09,280 --> 00:10:12,240 the labels will all display an identical number 171 00:10:12,240 --> 00:10:15,120 that appears to be accurate to the single calorie. 172 00:10:17,280 --> 00:10:19,640 And of that I'm going to take some convincing. 173 00:10:23,760 --> 00:10:28,360 I want to find out how accurate those numbers really are, 174 00:10:28,360 --> 00:10:31,400 so I've come to an independent food laboratory in Kent. 175 00:10:32,880 --> 00:10:35,720 They've agreed to conduct a special test for us. 176 00:10:37,280 --> 00:10:40,200 They're going to check the calorie count on some popular foods 177 00:10:40,200 --> 00:10:43,320 that we've bought at random from different supermarkets. 178 00:10:46,360 --> 00:10:48,320 John Griffin runs this lab. 179 00:10:51,760 --> 00:10:55,000 I'm naturally a bit sceptical, so I don't always trust labels. OK. 180 00:10:55,000 --> 00:10:58,400 Can you tell us how many calories are in all this food? 181 00:10:58,400 --> 00:10:59,880 By testing them, yes, we can. 182 00:10:59,880 --> 00:11:03,160 We can tell you how many calories are in each of those products, yes. 183 00:11:09,400 --> 00:11:11,560 First we have to take each product 184 00:11:11,560 --> 00:11:14,160 and make a consistent mix of its ingredients. 185 00:11:16,120 --> 00:11:18,880 It's brilliant. You saw it here first! 186 00:11:18,880 --> 00:11:20,800 This is going to hit the high street soon - 187 00:11:20,800 --> 00:11:21,840 pizza smoothie. 188 00:11:25,120 --> 00:11:27,520 There's only one thing to do - have a taste. 189 00:11:34,120 --> 00:11:35,480 It's pretty bad! 190 00:11:35,480 --> 00:11:38,480 I'm not going to lie, that is pretty bad. 191 00:11:38,480 --> 00:11:41,800 Hm, perhaps pizza smoothie won't catch on after all. 192 00:11:41,800 --> 00:11:45,800 Anyway, this gloop goes off to be analysed in the lab. 193 00:11:47,760 --> 00:11:51,000 It's separated into its different chemical constituents, 194 00:11:51,000 --> 00:11:52,920 which are measured precisely. 195 00:11:56,000 --> 00:11:59,640 This gives John an accurate way to check the calorie label. 196 00:12:01,080 --> 00:12:04,600 OK, so first up, a pork pie. Yeah. 197 00:12:05,600 --> 00:12:08,360 I would suggest one of the best sources of calories that anyone 198 00:12:08,360 --> 00:12:10,240 could ever, ever consume. 199 00:12:10,240 --> 00:12:15,000 So the makers have said 370 calories per portion. Yeah. 200 00:12:15,000 --> 00:12:17,720 And we've found 410. Yeah. 201 00:12:17,720 --> 00:12:20,640 So it's a 40 calorie difference. 202 00:12:20,640 --> 00:12:24,040 So it's about 10%. Mm, that's about 10%, yeah. 203 00:12:24,040 --> 00:12:28,320 Right, well, the pork pie has 40 calories more per portion 204 00:12:28,320 --> 00:12:30,480 than the label claims it should have. 205 00:12:30,480 --> 00:12:32,840 OK, first result, perhaps not a massive surprise. 206 00:12:32,840 --> 00:12:35,600 The makers underestimating the calories. 207 00:12:35,600 --> 00:12:36,840 Slightly underestimating. 208 00:12:36,840 --> 00:12:39,600 Let's see if that... I want to see if that trend continues. 209 00:12:39,600 --> 00:12:41,960 Next up, the can of beans. 210 00:12:41,960 --> 00:12:44,760 The label said 162 per portion. 211 00:12:44,760 --> 00:12:48,960 Our test said 175. That's 13 calories over. 212 00:12:50,320 --> 00:12:52,360 And the beef dinner ready meal. 213 00:12:52,360 --> 00:12:56,840 The label said 419 but our test said 458. 214 00:12:56,840 --> 00:12:59,200 That's 39 calories over. 215 00:12:59,200 --> 00:13:01,240 Cottage pie. 216 00:13:01,240 --> 00:13:04,680 Per portion, which for me would be the whole thing, but 217 00:13:04,680 --> 00:13:07,880 they probably recommend... No, it is actually the whole, the whole thing. 218 00:13:07,880 --> 00:13:10,200 Is it? OK. That's a big cottage pie. 219 00:13:10,200 --> 00:13:12,520 So they're, the manufacturer is saying 485 220 00:13:12,520 --> 00:13:14,320 and we found less actually - we found 470. 221 00:13:14,320 --> 00:13:15,560 Yeah, slightly less. 222 00:13:17,080 --> 00:13:19,720 And the next four foods all had fewer calories 223 00:13:19,720 --> 00:13:21,640 than the label stated. 224 00:13:23,560 --> 00:13:27,360 Last but not least, a pasta bake. OK, a nice ready meal. 225 00:13:27,360 --> 00:13:28,920 It does, it does look good actually. 226 00:13:28,920 --> 00:13:30,920 The manufacturers say 667. 227 00:13:30,920 --> 00:13:33,400 You guys say 670, so that is bang on. 228 00:13:33,400 --> 00:13:35,320 That's very, very close. Very effective. 229 00:13:35,320 --> 00:13:37,560 The pasta bake was spot on 230 00:13:37,560 --> 00:13:41,600 but the others varied by up to 10% either side. 231 00:13:41,600 --> 00:13:45,800 This may seem surprising, given how precise the labels appear, 232 00:13:45,800 --> 00:13:48,400 but it is within government guidelines 233 00:13:48,400 --> 00:13:51,360 because the number of calories will change slightly 234 00:13:51,360 --> 00:13:54,680 from pack to pack and there's a limit to the accuracy of the test. 235 00:13:54,680 --> 00:13:57,520 The good news if you want to count calories is that 236 00:13:57,520 --> 00:14:00,360 even if the numbers aren't correct day-to-day, 237 00:14:00,360 --> 00:14:04,120 over the long term you can trust they'll average out to be correct. 238 00:14:12,680 --> 00:14:16,280 The next thing I want to know isn't about eating calories, 239 00:14:16,280 --> 00:14:17,840 it's about burning them. 240 00:14:20,840 --> 00:14:24,240 And here, the latest research is making us all think again. 241 00:14:26,440 --> 00:14:31,120 The calorie is just a measurement of the amount of energy in our food 242 00:14:31,120 --> 00:14:34,360 and, like most things in life, there's a sort of Goldilocks amount. 243 00:14:34,360 --> 00:14:35,800 Too many and we get fat, 244 00:14:35,800 --> 00:14:38,960 too few calories and we literally starve to death. 245 00:14:38,960 --> 00:14:42,440 So the question is when does too few become too many? 246 00:14:42,440 --> 00:14:44,640 How many calories do we actually need? 247 00:14:48,600 --> 00:14:52,720 A humpback whale needs 100,000 calories a day 248 00:14:52,720 --> 00:14:54,400 to power its massive body. 249 00:14:55,480 --> 00:14:57,520 That's over a tonne of krill. 250 00:14:59,240 --> 00:15:03,840 Whilst your pet cat needs only 270 calories or so, 251 00:15:03,840 --> 00:15:06,520 a small tin of cat food. 252 00:15:06,520 --> 00:15:10,920 And a mouse needs just ten calories, that's about three peanuts. 253 00:15:10,920 --> 00:15:15,360 Now I may not like krill or cat food, but I still, 254 00:15:15,360 --> 00:15:18,920 as an average man, need about 2,500 calories a day. 255 00:15:18,920 --> 00:15:21,920 An average woman, about 2,000. 256 00:15:21,920 --> 00:15:25,360 But whatever you're eating, there's one basic rule - 257 00:15:25,360 --> 00:15:28,960 you only need as many calories as you use. 258 00:15:30,360 --> 00:15:33,240 But we Brits are eating more than we use, 259 00:15:33,240 --> 00:15:36,160 and that's why two thirds of us are overweight. 260 00:15:37,800 --> 00:15:42,200 So, what's the best way to use up all those extra calories? 261 00:15:44,880 --> 00:15:46,360 Exercise. 262 00:15:46,360 --> 00:15:48,080 Exercise, I would guess. 263 00:15:48,080 --> 00:15:50,240 Sustained walk. 264 00:15:50,240 --> 00:15:53,800 Go for a jog. Go for a jog, exercise, yes. 265 00:15:53,800 --> 00:15:55,240 Right...up. 266 00:15:55,240 --> 00:15:57,000 Over the head. 267 00:15:57,000 --> 00:15:59,240 That's one... 268 00:15:59,240 --> 00:16:01,840 'Hard exercise seems the obvious answer.' 269 00:16:01,840 --> 00:16:03,080 Two... 270 00:16:04,640 --> 00:16:06,520 We should've picked the lighter balls! 271 00:16:06,520 --> 00:16:08,760 'But what if we've got it wrong? 272 00:16:08,760 --> 00:16:11,920 'To get to the truth, I've come to meet Dr Jason Gill 273 00:16:11,920 --> 00:16:13,880 'from the University of Glasgow. 274 00:16:13,880 --> 00:16:16,560 'He's an expert in how we burn calories.' 275 00:16:16,560 --> 00:16:21,240 It's quite hard, isn't it? OK and then... And down. 276 00:16:21,240 --> 00:16:24,360 Is this a good way of burning calories? 277 00:16:24,360 --> 00:16:28,320 Erm, while you're doing this, you're burning quite a few calories, 278 00:16:28,320 --> 00:16:31,720 but I think we wouldn't be able to keep it up for very long. 279 00:16:31,720 --> 00:16:33,640 Two... 280 00:16:35,080 --> 00:16:39,760 'There must be a better way, and Jason's going to help us find it.' 281 00:16:46,840 --> 00:16:49,840 It's Saturday morning and perhaps understandably everyone else 282 00:16:49,840 --> 00:16:52,800 is in bed, and I think there's really only one thing you can do 283 00:16:52,800 --> 00:16:55,920 on a morning like this - have an enormous fry-up 284 00:16:55,920 --> 00:16:58,720 with as many calories as you can put on your plate. 285 00:17:05,360 --> 00:17:08,440 We've asked three Glasgow families to be our guinea pigs 286 00:17:08,440 --> 00:17:10,320 in a unique experiment. 287 00:17:10,320 --> 00:17:14,440 Mmm! Can you smell the bacon? Yeah. 288 00:17:14,440 --> 00:17:18,160 Yes, it's one of those smells that makes you hungry, isn't it? Mmm! 289 00:17:18,160 --> 00:17:23,640 The families are going to start the day with a 600-calorie fry-up, 290 00:17:23,640 --> 00:17:28,000 but after that, they'll spend their morning doing very different things, 291 00:17:28,000 --> 00:17:31,280 and we're going to monitor how many of those breakfast calories 292 00:17:31,280 --> 00:17:32,760 they're actually using. 293 00:17:32,760 --> 00:17:34,600 You'll be burning yourself. 294 00:17:34,600 --> 00:17:37,240 First, Jim and Elaine Morris. 295 00:17:37,240 --> 00:17:41,480 They've got the toughest morning ahead - a workout at the gym. 296 00:17:41,480 --> 00:17:44,600 Are you finding, as you get into your 40s, 297 00:17:44,600 --> 00:17:46,520 that you have to start being a bit more aware? 298 00:17:46,520 --> 00:17:48,920 I've never worried about weight at all and it's probably 299 00:17:48,920 --> 00:17:52,200 in the last three years, I'm really struggling to keep it off. Right. 300 00:17:52,200 --> 00:17:55,200 Whilst you say you're struggling, I still think you're looking good. 301 00:17:55,200 --> 00:17:57,520 Ah! Right. Right, right, yeah! 302 00:17:59,360 --> 00:18:02,840 A few miles down the road are Nick and Margaret Shenkin. 303 00:18:02,840 --> 00:18:04,880 Look, Daddy's cooking! 304 00:18:04,880 --> 00:18:07,080 You've never seen that before! 305 00:18:07,080 --> 00:18:09,200 THEY LAUGH 306 00:18:11,240 --> 00:18:15,600 The Shenkins will spend their morning doing housework. 307 00:18:15,600 --> 00:18:19,520 And just around the corner with their 600-calorie breakfast... 308 00:18:19,520 --> 00:18:25,240 Smells good. ..are the normally super-active Patrick and Roma Byrne. 309 00:18:27,760 --> 00:18:29,040 Not today, though. 310 00:18:29,040 --> 00:18:32,040 We've asked Patrick and Roma to sit on their backsides 311 00:18:32,040 --> 00:18:33,680 and do absolutely nothing. 312 00:18:37,120 --> 00:18:39,840 Do you feel you've got a bum deal, having to stay in this morning 313 00:18:39,840 --> 00:18:41,400 playing a board game? 314 00:18:41,400 --> 00:18:43,000 Yeah, we were a bit disappointed 315 00:18:43,000 --> 00:18:45,400 because we thought we'd be the ones doing the exercise. 316 00:18:45,400 --> 00:18:47,120 'We're just testing the adults. 317 00:18:47,120 --> 00:18:52,040 'They'll all be wearing devices that measure how many calories they're burning.' 318 00:18:53,520 --> 00:18:56,360 Ready... Off we go, then. 20 seconds. 319 00:18:56,360 --> 00:18:58,160 That's it. 320 00:18:58,160 --> 00:19:01,400 Jim and Elaine's workout will last an hour, 321 00:19:01,400 --> 00:19:03,880 monitored by our expert, Jason. 322 00:19:03,880 --> 00:19:05,480 Good job. 323 00:19:05,480 --> 00:19:09,200 How can you get a sense, when you go to the gym and do stuff like this, 324 00:19:09,200 --> 00:19:11,240 of how many calories you're burning? 325 00:19:11,240 --> 00:19:13,960 The harder you find it, the more calories you're burning, so the 326 00:19:13,960 --> 00:19:16,960 key indicators are whether you're feeling...if you're out of breath. 327 00:19:16,960 --> 00:19:19,880 If you're breathing hard and finding it hard to hold a conversation, 328 00:19:19,880 --> 00:19:21,920 then you're likely to be burning calories fast. 329 00:19:21,920 --> 00:19:23,840 If you feel your heart beating fast, 330 00:19:23,840 --> 00:19:26,520 you're likely to be burning calories faster. 331 00:19:26,520 --> 00:19:28,400 The harder you feel it, 332 00:19:28,400 --> 00:19:31,000 the more calories you're going to be burning. 333 00:19:32,680 --> 00:19:35,040 How many calories per minute do you think...? 334 00:19:35,040 --> 00:19:37,680 I mean, when they're working hard, they might be burning up to 335 00:19:37,680 --> 00:19:39,640 about 20 calories a minute, but they're... 336 00:19:39,640 --> 00:19:41,840 that's only on the times that they're working hard. 337 00:19:41,840 --> 00:19:44,360 Two to go, team. If you're not very fit, what happens, 338 00:19:44,360 --> 00:19:46,840 you go very hard and you get tired. 339 00:19:48,200 --> 00:19:50,680 So if we're really pushing ourselves, 340 00:19:50,680 --> 00:19:53,480 we can burn about 20 calories a minute. 341 00:19:53,480 --> 00:19:56,800 At this rate, we'd burn off a 600-calorie breakfast 342 00:19:56,800 --> 00:19:58,080 in just half an hour. 343 00:19:58,080 --> 00:19:59,480 Well done, take a breather. 344 00:19:59,480 --> 00:20:02,280 The trouble is, most of us can't keep that up. 345 00:20:02,280 --> 00:20:04,360 I am absolutely pooped! 346 00:20:04,360 --> 00:20:06,920 So, to maximise the number of calories you burn, what you 347 00:20:06,920 --> 00:20:10,080 have to do is be able to sustain the intensity for a long 348 00:20:10,080 --> 00:20:12,720 period of time, so you might be better off going a little bit 349 00:20:12,720 --> 00:20:16,440 easier for a longer period of time to maximise your calorie burn. 350 00:20:16,440 --> 00:20:19,040 Nice and strong, standing up tall on top of the box... 351 00:20:19,040 --> 00:20:22,160 So going all out at the gym might burn you out 352 00:20:22,160 --> 00:20:24,280 before it burns up all your calories. 353 00:20:24,280 --> 00:20:26,280 Halfway through, guys! 354 00:20:26,280 --> 00:20:28,840 Now, at the other end of the scale, 355 00:20:28,840 --> 00:20:31,920 how are the couch potatoes getting on? 356 00:20:31,920 --> 00:20:36,400 Patrick and Roma, they're sitting at home. How many calories are they going to be burning for this hour? 357 00:20:36,400 --> 00:20:39,280 Well, a bigger person might be burning up to about 90 calories, 358 00:20:39,280 --> 00:20:42,440 a smaller person 60 calories an hour, just sitting down and doing nothing. 359 00:20:42,440 --> 00:20:45,920 And that's because your... all your body's tissues need energy 360 00:20:45,920 --> 00:20:49,040 just to operate, your brain needs energy, your liver, all the 361 00:20:49,040 --> 00:20:52,640 body tissues require calories just to sit down and do nothing. 362 00:20:52,640 --> 00:20:57,280 Being alive takes actually most of the energy that we burn in the day. 363 00:20:57,280 --> 00:21:01,120 Sitting down and doing nothing probably burns about two thirds 364 00:21:01,120 --> 00:21:04,240 of the calories the average person burns over the course of the day. 365 00:21:04,240 --> 00:21:06,360 Really? That's most of our calories is just...? 366 00:21:06,360 --> 00:21:09,880 Just from sitting down doing nothing, just from existing. Just from existing...? 367 00:21:09,880 --> 00:21:12,880 So we're ahead, aren't we, already? Without having gone to the gym, 368 00:21:12,880 --> 00:21:15,560 without even getting out of bed, we're burning calories 369 00:21:15,560 --> 00:21:18,840 just every second of the day? We're burning calories. Absolutely. 370 00:21:18,840 --> 00:21:21,040 So, just sitting around, Patrick and Roma 371 00:21:21,040 --> 00:21:24,840 are still burning one or two calories every minute. 372 00:21:24,840 --> 00:21:27,520 But at that rate, they'll take up to ten hours 373 00:21:27,520 --> 00:21:30,040 to burn off their big breakfast. 374 00:21:30,040 --> 00:21:34,240 Our third family, Nick and Margaret, are keeping busy with the housework. 375 00:21:34,240 --> 00:21:37,400 Their level of activity will be changing all the time 376 00:21:37,400 --> 00:21:40,440 as they do different chores throughout the morning. 377 00:21:42,080 --> 00:21:44,560 We'll be back later in the programme to find out 378 00:21:44,560 --> 00:21:47,160 which family are our calorie-burning champions. 379 00:21:55,960 --> 00:21:59,320 We know a big breakfast is about 600 calories, 380 00:21:59,320 --> 00:22:03,440 but what else has the same calorie count? 381 00:22:03,440 --> 00:22:08,160 One portion of apple pie and cream... 382 00:22:08,160 --> 00:22:12,240 and a bar of chocolate that I'd gobble up in about five minutes. 383 00:22:15,640 --> 00:22:21,120 The least calorific food of all, celery, two large buckets of that. 384 00:22:21,120 --> 00:22:23,560 And how many bags of peanuts? 385 00:22:23,560 --> 00:22:24,840 Just one. 386 00:22:27,040 --> 00:22:31,560 But what does that figure, 600 calories, actually mean? 387 00:22:31,560 --> 00:22:35,800 When we tuck in, how much energy are we putting into our bodies? 388 00:22:39,560 --> 00:22:41,520 Well, there's one way I can think of 389 00:22:41,520 --> 00:22:44,480 to release calories from our food in a way we can see. 390 00:22:45,760 --> 00:22:47,400 Right, that fits nicely. 391 00:22:47,400 --> 00:22:50,640 'It's dangerous work, so I've got explosives expert 392 00:22:50,640 --> 00:22:52,680 'Charlie Adcock on hand.' 393 00:22:52,680 --> 00:22:56,720 Right, and just to make absolutely sure that this isn't 394 00:22:56,720 --> 00:22:58,800 explosive cereal... 395 00:23:01,000 --> 00:23:03,400 That is your standard puffed cereal. 396 00:23:03,400 --> 00:23:07,040 'I absolutely love doing stuff like this. 397 00:23:08,560 --> 00:23:10,560 'And now we add some liquid oxygen. 398 00:23:10,560 --> 00:23:13,640 'It doesn't put in any extra energy, but it does make sure that 399 00:23:13,640 --> 00:23:16,680 'every single calorie from the food is released.' 400 00:23:16,680 --> 00:23:19,760 Do you think that'll be sufficient? Is that all right? 401 00:23:21,680 --> 00:23:23,600 That there, put that there... 402 00:23:28,800 --> 00:23:31,040 OK, ready? 403 00:23:34,160 --> 00:23:36,960 HE LAUGHS 404 00:23:40,720 --> 00:23:43,000 This breakfast cereal inferno 405 00:23:43,000 --> 00:23:47,240 is just 100 calories worth of food - spectacular! 406 00:23:52,680 --> 00:23:55,120 THEY LAUGH 407 00:23:56,920 --> 00:23:58,960 Right! 408 00:23:58,960 --> 00:24:02,360 So there is a really enormous amount of energy in a... 409 00:24:02,360 --> 00:24:04,400 in a fairly small bowl of cereal? 410 00:24:04,400 --> 00:24:07,000 Yeah, we'll get the biscuits out. 411 00:24:07,000 --> 00:24:11,560 'Next up, one of my favourite snacks, digestive biscuits. 412 00:24:11,560 --> 00:24:13,960 '140 calories in these two.' 413 00:24:21,520 --> 00:24:22,920 Ohh! 414 00:24:26,360 --> 00:24:29,840 'Jet-propelled biscuits, whatever next?' 415 00:24:42,160 --> 00:24:43,600 Wow! 416 00:24:45,040 --> 00:24:49,600 'And the grand finale, two large packets of crisps - 417 00:24:49,600 --> 00:24:52,600 'a scary 400 calories.' 418 00:24:53,680 --> 00:24:57,520 This is the amount of crisps that a very greedy person might eat. 419 00:24:57,520 --> 00:25:00,360 It might be the amount of crisps I might eat! 420 00:25:00,360 --> 00:25:03,840 Would this be a long movie...? Yes. Can you easily see this...? 421 00:25:03,840 --> 00:25:06,520 Yeah, I mean, we've all... we've all done that. Yeah. OK. 422 00:25:06,520 --> 00:25:11,120 So now we add the lovely liquid oxygen...you can see there. 423 00:25:12,560 --> 00:25:15,360 Ready? I'd stand back a little bit. 424 00:25:18,200 --> 00:25:20,720 Whoa-ho! 425 00:25:20,720 --> 00:25:22,040 Ha-ha! 426 00:25:29,360 --> 00:25:32,800 I'm not going to eat crisps for the rest of the day. 427 00:25:32,800 --> 00:25:34,680 No. Maybe not even tomorrow. No... 428 00:25:34,680 --> 00:25:38,160 And then I'll be right back to business as usual! 429 00:25:38,160 --> 00:25:39,880 That was spectacular. 430 00:25:39,880 --> 00:25:43,080 We've completely melted an aluminium baking tray. 431 00:25:45,080 --> 00:25:48,760 'Even as a scientist, I am astounded at the energy 432 00:25:48,760 --> 00:25:53,200 'contained in just 400 calories, and most of us put at least 433 00:25:53,200 --> 00:25:57,240 'five times that much energy into our bodies every single day. 434 00:26:00,560 --> 00:26:04,600 'But we obviously don't have roaring fires burning in our bellies. 435 00:26:05,760 --> 00:26:09,600 'Our body has to release all that energy in a very different way.' 436 00:26:17,040 --> 00:26:21,680 To show you how, I've come back to medical school. 437 00:26:21,680 --> 00:26:25,600 'What we're about to see is something truly fascinating, 438 00:26:25,600 --> 00:26:27,680 'but not for the faint-hearted. 439 00:26:27,680 --> 00:26:32,880 'Anatomist Clare Smith is showing me a real human digestive system. 440 00:26:34,320 --> 00:26:40,160 'It's a vast alien-looking mass of tubes, and this is the stomach.' 441 00:26:40,160 --> 00:26:43,160 I guess I thought it would be a really big bag, 442 00:26:43,160 --> 00:26:46,200 if I think of how much I feel I can stuff into it. 443 00:26:46,200 --> 00:26:49,480 So it is capable of stretching, so if you've eaten a large meal, 444 00:26:49,480 --> 00:26:52,920 with a couple of glasses of water, it is able to stretch. OK. 445 00:26:52,920 --> 00:26:56,560 It typically holds about one litre of fluid. OK, OK. 446 00:26:56,560 --> 00:27:00,640 And then from the stomach, you then have a region here where 447 00:27:00,640 --> 00:27:04,480 you're then going into the small intestines, and all of these 448 00:27:04,480 --> 00:27:06,280 that you can see here, 449 00:27:06,280 --> 00:27:08,800 this is all small intestines. 450 00:27:08,800 --> 00:27:11,640 This is where the action happens, as it were. 451 00:27:11,640 --> 00:27:14,680 So this is the small intestine running along here. 452 00:27:14,680 --> 00:27:18,640 This is our special structure called the mesentery, which delivers 453 00:27:18,640 --> 00:27:22,960 all the arteries and the veins to the small intestines so the arteries 454 00:27:22,960 --> 00:27:26,320 are bringing nice fresh oxygen to the intestines and the veins 455 00:27:26,320 --> 00:27:29,680 are taking our calories back to be used around the rest of the body. 456 00:27:29,680 --> 00:27:31,480 The mesentery, I really like that. 457 00:27:31,480 --> 00:27:33,000 I don't know if you can get the... 458 00:27:33,000 --> 00:27:35,720 If you hold it up to the light, you can see the blood vessels. 459 00:27:38,160 --> 00:27:40,360 'Despite its extensive blood supply 460 00:27:40,360 --> 00:27:45,280 'and enormous length, the gut still takes hours to break food down 461 00:27:45,280 --> 00:27:48,800 'into a form that it can be burned by the rest of our body.' 462 00:27:50,200 --> 00:27:53,920 There's on average about six metres of small intestines. 463 00:27:53,920 --> 00:27:57,080 Six metres? Six metres. So, so three of me and a bit.... 464 00:27:57,080 --> 00:28:00,880 And a bit. Standing on top of each other's head... As you can tell, it's all coiled up, erm, 465 00:28:00,880 --> 00:28:02,440 in a way that doesn't get tangled. 466 00:28:02,440 --> 00:28:05,680 I'm just kind of amazed at how it all works. It's always amazing. 467 00:28:05,680 --> 00:28:08,360 Every time you look at different parts of the anatomy 468 00:28:08,360 --> 00:28:11,160 and you understand, it is always fascinating. 469 00:28:15,000 --> 00:28:21,200 And the way our guts work means that not all calories are equal. 470 00:28:21,200 --> 00:28:23,920 We absorb most of the calories in our food. 471 00:28:26,080 --> 00:28:30,560 But some foods are rich in fibre, and fibre is different. 472 00:28:31,880 --> 00:28:35,360 We only absorb about half the calories it contains. 473 00:28:35,360 --> 00:28:39,840 The rest passes through our gut undigested. 474 00:28:39,840 --> 00:28:43,280 And some fibre can absorb water in our stomach, making us 475 00:28:43,280 --> 00:28:45,360 feel fuller for longer. 476 00:28:54,160 --> 00:28:58,200 So, back to find out the results of our big calorie challenge. 477 00:29:00,880 --> 00:29:06,240 We gave three families a 600-calorie breakfast, 478 00:29:06,240 --> 00:29:09,520 and with the help of Dr Jason Gill from the University of Glasgow, 479 00:29:09,520 --> 00:29:12,360 we've been monitoring how many of those calories 480 00:29:12,360 --> 00:29:14,440 they've actually used throughout the morning. 481 00:29:14,440 --> 00:29:17,840 They've all been doing very different things. 482 00:29:17,840 --> 00:29:21,560 Elaine and Jim did a strenuous workout. 483 00:29:21,560 --> 00:29:24,080 Nick and Margaret did a bit of housework. 484 00:29:25,600 --> 00:29:28,680 While Patrick and Roma did... well, nothing at all. 485 00:29:30,680 --> 00:29:34,120 So now it's time to see who's burned off their breakfast. 486 00:29:34,120 --> 00:29:36,880 I'm going to start with Elaine and Jim. 487 00:29:36,880 --> 00:29:38,480 LAUGHTER 488 00:29:38,480 --> 00:29:42,640 So, Jim, you've burned 834, so you can have your lunch. 489 00:29:42,640 --> 00:29:45,600 Thank you very much. Elaine, you burned 729. 490 00:29:45,600 --> 00:29:46,640 Yes! 491 00:29:47,640 --> 00:29:49,400 What?! 492 00:29:49,400 --> 00:29:53,440 So the main difference between that is the fact that Jim's heavier. 493 00:29:53,440 --> 00:29:54,800 That... Sorry, Jim. 494 00:29:54,800 --> 00:29:57,320 All that difference can be explained by the difference 495 00:29:57,320 --> 00:29:59,280 in your weight - you both worked equally hard. 496 00:29:59,280 --> 00:30:01,520 Muscle is heavier, yeah, sure. 497 00:30:01,520 --> 00:30:03,160 Three. 498 00:30:03,160 --> 00:30:07,040 So by doing their workout, Elaine and Jim had both burned off 499 00:30:07,040 --> 00:30:10,760 more than the 600 calories they ate at breakfast. 500 00:30:10,760 --> 00:30:14,360 And Jim had burned about 100 calories more, 501 00:30:14,360 --> 00:30:18,040 because the bigger you are, the more calories you use. 502 00:30:18,040 --> 00:30:19,640 That's five. 503 00:30:20,840 --> 00:30:24,840 Next, Patrick and Roma, who spent the morning on the couch. 504 00:30:24,840 --> 00:30:28,320 So Patrick, although you did nothing between 9.15 in the morning 505 00:30:28,320 --> 00:30:29,800 and 1.15 in the afternoon, 506 00:30:29,800 --> 00:30:32,360 you burned more than your full English breakfast, 507 00:30:32,360 --> 00:30:34,960 you burned 640 calories. OK. 508 00:30:34,960 --> 00:30:39,080 Just by sitting still. Perfect! So that's the energy of being alive. 509 00:30:39,080 --> 00:30:42,320 Yeah. Roma, you burned half of that, 292. 510 00:30:42,320 --> 00:30:44,440 In fact, less than half just sitting still. 511 00:30:44,440 --> 00:30:46,760 So again, it's the difference in your weight. Yeah. 512 00:30:46,760 --> 00:30:49,480 Patrick is more than twice as heavy as Roma, 513 00:30:49,480 --> 00:30:51,400 so that's why you're burning more. 514 00:30:51,400 --> 00:30:54,240 Because you're bigger, you're able to eat more calories, 515 00:30:54,240 --> 00:30:57,280 you need more calories because there's more of you. Told you! 516 00:30:57,280 --> 00:30:58,840 LAUGHTER 517 00:31:01,480 --> 00:31:03,320 By sitting around all morning, 518 00:31:03,320 --> 00:31:07,840 Roma didn't even get halfway to burning off her breakfast calories, 519 00:31:07,840 --> 00:31:12,240 but I'm amazed to find that Patrick did get to the magic 600. 520 00:31:12,240 --> 00:31:17,200 He's used twice as many calories as Roma just because he's twice as big. 521 00:31:21,840 --> 00:31:24,720 Now, finally, Nick and Margaret. 522 00:31:24,720 --> 00:31:27,600 They've spent the morning doing the housework. 523 00:31:29,840 --> 00:31:31,440 So, Nick, 524 00:31:31,440 --> 00:31:34,120 just doing housework between 9.15 and 1.15 in the afternoon, 525 00:31:34,120 --> 00:31:39,000 Nick, you did 862 calories, Margaret, you did 629 calories. 526 00:31:39,000 --> 00:31:41,720 What?! LAUGHTER 527 00:31:41,720 --> 00:31:44,440 You didn't do half as much as me. So I need to do more housework now? 528 00:31:44,440 --> 00:31:47,960 LAUGHTER This is also not good for me. 529 00:31:47,960 --> 00:31:50,400 Nick, presumably you haven't been destroyed 530 00:31:50,400 --> 00:31:52,040 by your morning of housework? 531 00:31:52,040 --> 00:31:54,440 With some counselling later, I'll get over it, I think. 532 00:31:54,440 --> 00:31:56,760 I think I'll be fine. You'll rehydrate, 533 00:31:56,760 --> 00:31:58,560 do some stretching, recover. 534 00:31:58,560 --> 00:32:02,920 So this was not an arduous morning for you? No, absolutely not. 535 00:32:02,920 --> 00:32:04,600 Compared to your experience, Jim? 536 00:32:04,600 --> 00:32:07,880 I feel physically actually quite weak 537 00:32:07,880 --> 00:32:10,640 in terms of muscles and strength. 538 00:32:10,640 --> 00:32:14,760 So it's been quite draining. It's fascinating, isn't it? 539 00:32:14,760 --> 00:32:17,040 Yeah. I guess there's two things here. 540 00:32:17,040 --> 00:32:21,880 What...what Jim did was perfect for getting fit. 541 00:32:21,880 --> 00:32:24,600 So what Jim did will make him fitter, 542 00:32:24,600 --> 00:32:27,360 whereas what Nick did won't necessarily make him fitter. 543 00:32:27,360 --> 00:32:31,440 But in terms of calories being burned, what Nick did wins out. 544 00:32:31,440 --> 00:32:34,280 So moderate, continuous activity over a long period of time 545 00:32:34,280 --> 00:32:35,520 burns the most calories. 546 00:32:38,160 --> 00:32:41,680 Our experiment has been a real revelation. 547 00:32:41,680 --> 00:32:44,920 I'd never have guessed that just doing the housework 548 00:32:44,920 --> 00:32:48,680 would make Nick and Margaret our calorie-burning champions. 549 00:32:50,280 --> 00:32:52,000 Or that even doing nothing at all, 550 00:32:52,000 --> 00:32:54,760 Patrick would burn twice as many calories as Roma 551 00:32:54,760 --> 00:32:56,800 just because he's bigger. 552 00:32:56,800 --> 00:32:59,600 When it comes to how many calories we use, 553 00:32:59,600 --> 00:33:03,760 our size and our lifestyle make more of a difference than we might think. 554 00:33:13,840 --> 00:33:16,400 If you regularly eat more calories than you burn, 555 00:33:16,400 --> 00:33:19,040 the simple truth is you'll put on weight. 556 00:33:21,520 --> 00:33:24,840 Just 100 extra calories a day will add up over a year 557 00:33:24,840 --> 00:33:28,000 to about five more kilos in body weight. 558 00:33:33,080 --> 00:33:35,480 That's the best part of a stone. 559 00:33:46,680 --> 00:33:49,880 And it's all too easy to consume those extra calories, 560 00:33:49,880 --> 00:33:52,680 because eating is one of life's great pleasures. 561 00:33:55,280 --> 00:33:57,320 We tend to indulge that pleasure 562 00:33:57,320 --> 00:34:01,680 whenever we can and wherever we are, even when we're not really hungry. 563 00:34:02,680 --> 00:34:05,640 Wonderful! Thank you so much. 564 00:34:05,640 --> 00:34:09,840 So we tend to think of food... as fuel, 565 00:34:09,840 --> 00:34:12,560 but I don't need this paella as fuel. 566 00:34:12,560 --> 00:34:15,640 I'm not sure any of these people need any of this food as fuel. 567 00:34:15,640 --> 00:34:18,160 So we've come here to look at something else - 568 00:34:18,160 --> 00:34:20,760 how our minds affect what we put in our mouths. 569 00:34:24,240 --> 00:34:27,800 I've set up my own stall at Camden Market in London 570 00:34:27,800 --> 00:34:29,840 to see a trick our mind plays 571 00:34:29,840 --> 00:34:32,400 which can change the number of calories we eat. 572 00:34:32,400 --> 00:34:34,360 WHIRRING 573 00:34:34,360 --> 00:34:36,800 We've created one milkshake, 574 00:34:36,800 --> 00:34:40,720 but packaged it up with two very different labels. 575 00:34:40,720 --> 00:34:45,320 One suggests it's an indulgent high-calorie treat, 576 00:34:45,320 --> 00:34:48,880 while the other claims it's a healthy low-calorie drink. 577 00:34:48,880 --> 00:34:50,400 Now, could it be the case 578 00:34:50,400 --> 00:34:52,840 that what's actually written on the bottle 579 00:34:52,840 --> 00:34:55,600 is as important as what's inside it? 580 00:34:56,840 --> 00:34:58,080 I want to discover 581 00:34:58,080 --> 00:35:01,280 whether the number of calories we think we've consumed 582 00:35:01,280 --> 00:35:04,200 can actually affect how hungry we feel. 583 00:35:06,360 --> 00:35:10,120 So I'm going to play a trick on a group of identical twins. 584 00:35:16,320 --> 00:35:18,240 We're separating each pair 585 00:35:18,240 --> 00:35:22,040 and I'm giving one twin the shake with the high-calorie label. 586 00:35:23,520 --> 00:35:26,960 They think they're having nearly 900 calories. 587 00:35:28,520 --> 00:35:30,800 This is having a massive number of calories 588 00:35:30,800 --> 00:35:32,320 at the beginning of the day. 589 00:35:32,320 --> 00:35:36,920 It is actually... For a UK woman it is almost half your day's calories. 590 00:35:36,920 --> 00:35:39,000 Oh. So, sorry about that. 591 00:35:39,000 --> 00:35:40,240 After my sales patter, 592 00:35:40,240 --> 00:35:43,560 we're hoping they're fooled into feeling really full. 593 00:35:43,560 --> 00:35:46,080 I don't think I could drink that all, not for breakfast. OK. 594 00:35:46,080 --> 00:35:48,320 I think it's very satisfying, actually. Yeah. 595 00:35:48,320 --> 00:35:49,960 This is very, very filling. 596 00:35:51,240 --> 00:35:53,800 Now I'm giving the other twin exactly the same shake, 597 00:35:53,800 --> 00:35:56,200 but with the low-calorie label. 598 00:35:56,200 --> 00:35:59,960 They think they're having less than 200 calories. 599 00:36:01,120 --> 00:36:03,800 A normal drink like this would be a lot more calories... 600 00:36:03,800 --> 00:36:07,680 I think for the taste. Yeah, it's lovely. Very nice. 601 00:36:07,680 --> 00:36:09,400 What we're not telling them 602 00:36:09,400 --> 00:36:12,680 is that both milkshakes are, of course, identical. 603 00:36:14,440 --> 00:36:17,400 And it doesn't take long for one of the group who think 604 00:36:17,400 --> 00:36:20,720 they've had a low-calorie drink to start feeling peckish. 605 00:36:20,720 --> 00:36:22,920 It filled me up for about five minutes 606 00:36:22,920 --> 00:36:25,000 and then I got hungry again after. 607 00:36:30,280 --> 00:36:33,200 Two hours later, the results are convincing. 608 00:36:35,240 --> 00:36:37,280 Not at all hungry. 609 00:36:37,280 --> 00:36:38,880 Well, I still feel quite hungry. 610 00:36:38,880 --> 00:36:41,680 I feel as if I haven't eaten anything at all this morning. 611 00:36:41,680 --> 00:36:45,080 Yeah, I'm really full. I'm ready for lunch now. I'm quite hungry. 612 00:36:45,080 --> 00:36:46,520 I could pick at some food, 613 00:36:46,520 --> 00:36:48,960 but I don't think I could eat like a full meal, 614 00:36:48,960 --> 00:36:50,720 just some snacky, snacky food. 615 00:36:50,720 --> 00:36:53,840 It depends what's on offer, but I think I could eat quite a lot. 616 00:36:54,880 --> 00:36:57,080 Time to reveal the truth to our twins. 617 00:36:58,280 --> 00:37:00,880 So the lie we told to you is that the Sensi-Shake, 618 00:37:00,880 --> 00:37:04,400 guilt-free satisfaction, had 200 calories or a little bit less 619 00:37:04,400 --> 00:37:07,840 and this shake had... the indulgence, decadence, 620 00:37:07,840 --> 00:37:09,800 you deserve French vanilla 621 00:37:09,800 --> 00:37:11,840 had almost 900 calories. Whoa! 622 00:37:11,840 --> 00:37:16,560 In fact, both shakes were the same and they both had 400 calories. 623 00:37:16,560 --> 00:37:18,440 Did anyone guess what we were doing? 624 00:37:18,440 --> 00:37:20,800 No. No. Really? No. 625 00:37:20,800 --> 00:37:22,840 Did you believe that it was a 200-calorie drink? 626 00:37:22,840 --> 00:37:25,720 Yes. Honestly, yes. Did you, yeah? Most definitely, yeah. Yeah. 627 00:37:25,720 --> 00:37:28,920 Yes. I think, cos it just felt so light and everything, 628 00:37:28,920 --> 00:37:31,520 although when you drank it you did feel full, 629 00:37:31,520 --> 00:37:33,600 but afterwards, as I say, about 15, 630 00:37:33,600 --> 00:37:37,520 10-15 minutes later, I was starting to feel hungry again. 631 00:37:37,520 --> 00:37:38,840 Amazing! 632 00:37:38,840 --> 00:37:40,760 Even when I revealed our trick, 633 00:37:40,760 --> 00:37:44,280 they still found it hard to believe they'd been fooled. 634 00:37:44,280 --> 00:37:47,040 Chris, can I just ask you a question? Yeah. 635 00:37:47,040 --> 00:37:51,320 Have these got...or do they have the same thickness? 636 00:37:51,320 --> 00:37:54,080 Yeah, they're... It's the same product. 637 00:37:54,080 --> 00:37:57,520 It's the same drink. No! We put the same liquid in both bottles. 638 00:37:57,520 --> 00:38:00,200 All we've done is put different labels on. Wow! 639 00:38:04,760 --> 00:38:06,560 It's brilliant, isn't it? 640 00:38:06,560 --> 00:38:08,520 None of us can escape the food industry 641 00:38:08,520 --> 00:38:10,960 tinkering with our brains, and they know that. 642 00:38:10,960 --> 00:38:13,440 They know that the physical sensations 643 00:38:13,440 --> 00:38:15,320 from our mouths and our guts, 644 00:38:15,320 --> 00:38:18,920 the way we interpret those sensations, is massively influenced 645 00:38:18,920 --> 00:38:20,640 by what's going on in our mind. 646 00:38:20,640 --> 00:38:24,320 And the terrifying thing is, even when you know it's going on, 647 00:38:24,320 --> 00:38:27,880 you still can't help being affected by it. 648 00:38:33,640 --> 00:38:39,320 Alcohol is seven calories per gram, second only to fat in its calories. 649 00:38:39,320 --> 00:38:42,960 Now, a single drink might not sound too disastrous. 650 00:38:42,960 --> 00:38:46,680 A pint of 4% strength lager, 651 00:38:46,680 --> 00:38:49,080 a double gin and tonic, 652 00:38:49,080 --> 00:38:51,440 and a large glass of wine, 653 00:38:51,440 --> 00:38:54,200 they're all under 200 calories. 654 00:38:56,160 --> 00:39:00,440 That's less than a pint of cola, which is about 230 calories. 655 00:39:01,520 --> 00:39:04,400 But pub calories can mount up. 656 00:39:04,400 --> 00:39:08,840 A night out on three pints of lager, a couple of packets of crisps 657 00:39:08,840 --> 00:39:13,240 and a small bag of peanuts, about 1,500 calories. 658 00:39:14,200 --> 00:39:17,120 Not far off our entire daily allowance. 659 00:39:21,800 --> 00:39:24,680 And, of course, it's not just the pub. 660 00:39:24,680 --> 00:39:28,560 Our favourite treats tend to be really high-calorie food. 661 00:39:28,560 --> 00:39:30,160 Mmm! 662 00:39:30,160 --> 00:39:32,440 Calorie-dense, it's called, 663 00:39:32,440 --> 00:39:35,480 packed with loads of fat and carbs. 664 00:39:38,000 --> 00:39:40,200 Now, I'm not about to say that you should stop eating 665 00:39:40,200 --> 00:39:42,680 this kind of food, cos frankly we've heard it all before, 666 00:39:42,680 --> 00:39:44,920 we didn't listen then, we're not about to listen now, 667 00:39:44,920 --> 00:39:47,360 but I do want to try and find a new way 668 00:39:47,360 --> 00:39:50,320 of shaving calories off this kind of food. 669 00:39:50,320 --> 00:39:54,040 A way that won't leave life feeling bland and joyless. 670 00:40:02,080 --> 00:40:04,920 First, I've come to see how the professionals do it. 671 00:40:08,520 --> 00:40:11,800 I've got access to the kitchens of a major supermarket. 672 00:40:13,280 --> 00:40:17,160 Here product developer Kevin and independent chef Steve 673 00:40:17,160 --> 00:40:21,680 are creating a brand-new low-calorie version of bangers and mash. 674 00:40:24,120 --> 00:40:28,040 Their challenge is to strip calories out of this hearty meal. 675 00:40:32,360 --> 00:40:35,200 My first surprise here is to see a chef at all. 676 00:40:37,360 --> 00:40:39,640 I guess I imagined they were prepared by a robot. 677 00:40:39,640 --> 00:40:43,480 It's really nice to see Steve, obviously not a robot. 678 00:40:43,480 --> 00:40:47,160 The supermarket already makes a luxury version of bangers and mash. 679 00:40:48,560 --> 00:40:51,320 This is the kind of luxury sausage and mash, I guess. 680 00:40:51,320 --> 00:40:53,400 560 calories, 400 grams. 681 00:40:53,400 --> 00:40:57,040 And presumably here... you've gone for taste? 682 00:40:57,040 --> 00:40:59,520 Yeah, if you're having a sausage and mash, 683 00:40:59,520 --> 00:41:02,280 you want your mash to be really creamy, indulgent, 684 00:41:02,280 --> 00:41:04,400 and you want it to be restaurant-quality, 685 00:41:04,400 --> 00:41:06,040 and that's what we aim to do. 686 00:41:06,040 --> 00:41:09,080 OK, let's see how Steve reduces those calories. 687 00:41:10,360 --> 00:41:12,240 I've always suspected there must be 688 00:41:12,240 --> 00:41:14,960 a lot of junky additives and flavourings involved, 689 00:41:14,960 --> 00:41:17,560 but Steve's doing none of that here. 690 00:41:17,560 --> 00:41:22,120 Step one is to simply use half-fat sausages, saving 98 calories. 691 00:41:24,880 --> 00:41:28,000 Step two, replace some of the potatoes in the mash 692 00:41:28,000 --> 00:41:30,280 with carrots, parsnips and swede. 693 00:41:32,320 --> 00:41:34,720 Mix these two together? Yes, exactly. 694 00:41:34,720 --> 00:41:38,080 OK. Another 28 calories saved. 695 00:41:38,080 --> 00:41:40,440 Step three is a real surprise. 696 00:41:40,440 --> 00:41:44,000 We blend our cooked mashed potato 697 00:41:44,000 --> 00:41:46,040 with double cream rather than with butter, 698 00:41:46,040 --> 00:41:48,040 cos double cream has half the level of fat. 699 00:41:48,040 --> 00:41:50,120 Oh, really? But you've still got double cream 700 00:41:50,120 --> 00:41:51,520 in the low-fat meal? Yes, yes. 701 00:41:51,520 --> 00:41:54,640 Which presumably adds that kind of richness? Richness, yeah. Exactly. 702 00:41:54,640 --> 00:42:01,200 Using a little cream and no butter actually saves another 50 calories. 703 00:42:01,200 --> 00:42:04,600 But all this only works if the meal tastes good. 704 00:42:07,880 --> 00:42:11,120 Now, like most people, I love bangers and mash, 705 00:42:11,120 --> 00:42:13,520 so will it pass my taste test? 706 00:42:13,520 --> 00:42:15,360 First, the luxury version. 707 00:42:16,560 --> 00:42:18,480 Right, gravy. 708 00:42:18,480 --> 00:42:20,680 Nice mouthful with everything on it. 709 00:42:22,680 --> 00:42:25,560 Mmm! I mean, that is really good. Good? It's good. 710 00:42:25,560 --> 00:42:27,920 The moment of truth. I'm quite excited about this. 711 00:42:27,920 --> 00:42:31,640 Are you nervous, Steve? I'm not nervous, I'm totally confident. LAUGHTER 712 00:42:31,640 --> 00:42:33,280 Totally confident! 713 00:42:33,280 --> 00:42:37,920 So now I'll have the same forkful of the low-calorie version, 714 00:42:37,920 --> 00:42:40,760 354 calories per portion. 715 00:42:46,960 --> 00:42:48,960 That is really good. 716 00:42:48,960 --> 00:42:51,760 That is really, really good. 717 00:42:51,760 --> 00:42:54,280 The only really noticeable difference 718 00:42:54,280 --> 00:42:57,040 is it's not as salty. Yeah. Yep. 719 00:42:57,040 --> 00:42:58,840 And that's the thing you can taste. 720 00:42:58,840 --> 00:43:01,400 Let's just try a bit of the mash. Let's try a bit of the mash. 721 00:43:01,400 --> 00:43:05,880 That is a really... Honestly, a really satisfying meal. 722 00:43:08,040 --> 00:43:12,480 Steve has stripped a surprising 200 calories out of the luxury meal. 723 00:43:14,480 --> 00:43:17,840 Now, he's done it by substituting some of the ingredients, 724 00:43:17,840 --> 00:43:20,440 losing potatoes and cutting out butter. 725 00:43:21,680 --> 00:43:24,680 But I really want to see if we can go one step further, 726 00:43:24,680 --> 00:43:27,240 find a way we can really cheat the system, 727 00:43:27,240 --> 00:43:31,160 cut the calories without giving up any of our guilty pleasures. 728 00:43:31,160 --> 00:43:33,080 And we all have them. 729 00:43:34,040 --> 00:43:35,800 Chocolate. THEY LAUGH 730 00:43:35,800 --> 00:43:37,320 Chocolate. Chocolate and bacon. 731 00:43:37,320 --> 00:43:39,400 Sweets, that's what I do wrong. 732 00:43:39,400 --> 00:43:42,120 Yes, it's... Chocolates. Chocolates, yeah. 733 00:43:42,120 --> 00:43:43,520 That's where your calories are. 734 00:43:43,520 --> 00:43:46,080 All the things I buy and I shouldn't buy, 735 00:43:46,080 --> 00:43:49,520 wrapped normally in shiny paper, and taste delicious. 736 00:43:49,520 --> 00:43:52,840 Sweets, oil...and red meat. 737 00:43:52,840 --> 00:43:55,520 Pastries, creams and things like that, and chocolates. Yeah. 738 00:43:55,520 --> 00:43:58,880 Erm...but I wouldn't cut them out. Yeah, I wouldn't either, but... 739 00:43:58,880 --> 00:44:01,160 Feed the soul. You know, yeah. THEY LAUGH 740 00:44:01,160 --> 00:44:03,880 You shouldn't have to give up anything, cos you know... 741 00:44:03,880 --> 00:44:06,600 Anyway, we're just on the way for a Cornish pasty, aren't we? 742 00:44:06,600 --> 00:44:08,000 Yeah, let's go get a pie. Yeah. 743 00:44:11,960 --> 00:44:14,440 I don't want to give up any of that stuff either, 744 00:44:14,440 --> 00:44:17,720 so I've enlisted the help of nutritionist Amanda Ursell. 745 00:44:18,800 --> 00:44:22,120 We're taking over a Glasgow restaurant for the afternoon. 746 00:44:23,440 --> 00:44:26,280 And we're going to attempt what seems impossible - 747 00:44:26,280 --> 00:44:30,040 to strip a load of calories out of their luxurious Sunday lunch 748 00:44:30,040 --> 00:44:32,400 without changing a single ingredient. 749 00:44:33,840 --> 00:44:36,800 Out front, we've got two tables of volunteers 750 00:44:36,800 --> 00:44:38,880 who don't know what we're up to. 751 00:44:38,880 --> 00:44:41,200 One will be served up the standard fare, 752 00:44:41,200 --> 00:44:44,000 the other will have our low-calorie version. 753 00:44:44,000 --> 00:44:46,520 And we're hoping they won't notice. 754 00:44:47,960 --> 00:44:50,320 So you're all hungry? Yeah, we're all starving. Yes. 755 00:44:50,320 --> 00:44:53,280 Are you really? Yeah. You don't have any idea what we're doing, do you? 756 00:44:53,280 --> 00:44:55,720 We don't. No, and I'm not going to tell you. 757 00:44:58,040 --> 00:45:00,280 Back in the kitchen is chef Chris. 758 00:45:01,800 --> 00:45:04,160 He's cooking three hearty courses - 759 00:45:04,160 --> 00:45:08,560 soup, steak and chips and a full-cream dessert. 760 00:45:09,560 --> 00:45:11,400 The way Chris normally cooks it, 761 00:45:11,400 --> 00:45:14,800 the calorie count is a whopping 1,800, 762 00:45:14,800 --> 00:45:17,800 pretty much our entire daily allowance. 763 00:45:17,800 --> 00:45:21,160 But we've got five kitchen secrets to cut those calories, 764 00:45:21,160 --> 00:45:24,320 and Amanda to keep an eye on the numbers. 765 00:45:24,320 --> 00:45:25,800 Can we do this? Yeah, we can. 766 00:45:25,800 --> 00:45:28,520 There are some really clever little tricks you can do here, 767 00:45:28,520 --> 00:45:30,800 but also at home, and that's the important thing, 768 00:45:30,800 --> 00:45:33,480 whereby you can actually reduce the calories in your meal 769 00:45:33,480 --> 00:45:36,320 without reducing the amount of food you're eating, 770 00:45:36,320 --> 00:45:40,400 and, hopefully, make you feel fuller for longer afterwards. 771 00:45:40,400 --> 00:45:45,240 So for starters it's chicken soup and our first kitchen secret. 772 00:45:45,240 --> 00:45:47,200 We're not going to take anything out, 773 00:45:47,200 --> 00:45:50,880 we're going to put something in - more liquid. 774 00:45:50,880 --> 00:45:52,840 This won't reduce the calories, 775 00:45:52,840 --> 00:45:57,600 but it should make the diners feel more full so they eat less later on. 776 00:45:57,600 --> 00:45:59,880 So they're going to feel full for longer 777 00:45:59,880 --> 00:46:02,160 and they're going to need fewer chips. 778 00:46:02,160 --> 00:46:05,000 So soup is a great way of filling up, 779 00:46:05,000 --> 00:46:07,720 feeling full for a long time and not having too many calories. 780 00:46:08,760 --> 00:46:13,600 Next, the main course - time to start stripping out calories. 781 00:46:15,680 --> 00:46:19,640 So we want to make low-calorie steak and chips. OK. 782 00:46:19,640 --> 00:46:21,360 Do you think that can be done? 783 00:46:21,360 --> 00:46:24,680 Would you know how to do that? Erm...no. LAUGHTER 784 00:46:24,680 --> 00:46:27,680 I like fat, I like butter, I like salt, 785 00:46:27,680 --> 00:46:30,040 so erm...this'll be a challenge. 786 00:46:31,760 --> 00:46:34,120 I love this. You can reduce your calories 787 00:46:34,120 --> 00:46:35,880 by just eating celery all day, 788 00:46:35,880 --> 00:46:38,520 but I don't want to eat celery, I want to eat steak and chips. 789 00:46:38,520 --> 00:46:40,840 And what's so good is we're going to show you 790 00:46:40,840 --> 00:46:43,080 how to reduce the calories in steak and chips 791 00:46:43,080 --> 00:46:45,240 without changing any of the ingredients. 792 00:46:45,240 --> 00:46:46,920 I just love it. 793 00:46:46,920 --> 00:46:49,480 This is my kind of health messaging. 794 00:46:51,000 --> 00:46:52,360 First, the chips. 795 00:46:53,720 --> 00:46:57,600 I'm amazed to find the calories can be doubled just by the cooking oil. 796 00:46:59,280 --> 00:47:01,680 So here's our second kitchen secret. 797 00:47:01,680 --> 00:47:04,760 Give the basket an almighty shake and bash. 798 00:47:05,720 --> 00:47:08,480 So you can see the calories falling off those chips 799 00:47:08,480 --> 00:47:10,120 back into the deep fat fryer. 800 00:47:10,120 --> 00:47:11,400 That is awesome. OK. 801 00:47:12,520 --> 00:47:15,280 'Our third secret is really more of a cheat. 802 00:47:15,280 --> 00:47:17,640 'There's evidence that the bigger the portion, 803 00:47:17,640 --> 00:47:20,320 'the more we're tempted to eat.' 804 00:47:20,320 --> 00:47:22,920 So because these guys have had a big bowl of soup, 805 00:47:22,920 --> 00:47:24,400 they don't need all these chips, 806 00:47:24,400 --> 00:47:28,000 so one of the big ways of reducing calories is portion control. 807 00:47:28,000 --> 00:47:30,200 I'm taking three chips off each plate. 808 00:47:32,160 --> 00:47:34,360 Still looks like a big helping, 809 00:47:34,360 --> 00:47:37,240 they're still going to be full, promise. 810 00:47:37,240 --> 00:47:40,000 'Now, this is where it gets really interesting. 811 00:47:40,000 --> 00:47:41,160 'The steak. 812 00:47:41,160 --> 00:47:45,400 'When you start to cook it, its colour and texture begin to change, 813 00:47:45,400 --> 00:47:47,800 'but beyond what the naked eye can see 814 00:47:47,800 --> 00:47:50,800 'there's something far more important going on. 815 00:47:50,800 --> 00:47:54,240 'Here, I've got some pictures of cooked steak 816 00:47:54,240 --> 00:47:57,800 'magnified 400 times by a powerful microscope. 817 00:47:57,800 --> 00:48:00,520 'This is how it looks when it's cooked for just a short time 818 00:48:00,520 --> 00:48:01,760 'and served rare. 819 00:48:01,760 --> 00:48:04,800 'A pretty solid mass. Our gut has to work really hard 820 00:48:04,800 --> 00:48:08,920 'to break this down, and we don't absorb as many calories.' 821 00:48:08,920 --> 00:48:12,800 You can sort of see that's...that's all very tightly bound together 822 00:48:12,800 --> 00:48:15,720 by all this connective tissue, it's hard to digest. 823 00:48:18,000 --> 00:48:22,160 'But look what happens when you cook the steak for longer.' 824 00:48:22,160 --> 00:48:25,720 Wow. It's really obviously broken up into these fibres. 825 00:48:26,880 --> 00:48:30,400 'Cooking has started the process of breaking the meat down, 826 00:48:30,400 --> 00:48:34,560 'so in our gut it's likely we use up fewer calories to digest it. 827 00:48:36,560 --> 00:48:38,800 'So here's our fourth kitchen secret. 828 00:48:38,800 --> 00:48:41,840 'To cut the calories you actually absorb from steak, 829 00:48:41,840 --> 00:48:44,720 'don't cook it well done, cook it rare.' 830 00:48:44,720 --> 00:48:48,440 So, one of the things we're hoping is that if our low-calorie table 831 00:48:48,440 --> 00:48:52,000 has the rare steak it will actually take more calories to burn it. 832 00:48:52,000 --> 00:48:54,240 OK. So use calories by eating. 833 00:48:54,240 --> 00:48:57,960 It's nice, though, isn't it? It's really clear. Yeah, really neat. 834 00:48:57,960 --> 00:49:00,720 'Out at the tables, how are our meals going down?' 835 00:49:02,720 --> 00:49:05,640 Lovely. I normally eat medium-rare, but that is gorgeous. 836 00:49:05,640 --> 00:49:07,320 Yeah, I like that. 837 00:49:07,320 --> 00:49:08,800 It's absolutely beautiful. 838 00:49:08,800 --> 00:49:10,520 Just look at that, clean plates. 839 00:49:10,520 --> 00:49:13,360 If they'd licked those boards they couldn't be any cleaner. 840 00:49:13,360 --> 00:49:16,200 And one of our tables on the lower-fat, lower-cal tables 841 00:49:16,200 --> 00:49:17,960 has actually left two chips, 842 00:49:17,960 --> 00:49:20,840 so we're clearly not leaving people unsatisfied. 843 00:49:22,640 --> 00:49:25,280 'Now for the biggest challenge yet. 844 00:49:25,280 --> 00:49:28,920 'This is cranachan, a traditional Scottish dessert - 845 00:49:28,920 --> 00:49:33,080 'oats, honey, whisky and masses of double cream. 846 00:49:33,080 --> 00:49:36,640 '700 calories of pure indulgence.' 847 00:49:36,640 --> 00:49:40,080 A challenging pudding... To make healthier. 848 00:49:40,080 --> 00:49:43,080 ..to make healthier without changing any ingredients. 849 00:49:45,200 --> 00:49:47,480 'But to lop off an impressive 100 calories 850 00:49:47,480 --> 00:49:50,440 'we have a fifth and final kitchen secret. 851 00:49:50,440 --> 00:49:52,200 'Thin air.' 852 00:49:53,920 --> 00:49:57,640 So what we're going to use is this siphon, or cream whipper, 853 00:49:57,640 --> 00:50:00,000 and this injects... There's a gas canister here, 854 00:50:00,000 --> 00:50:03,760 and it injects gas into the cream and you get much more volume, 855 00:50:03,760 --> 00:50:07,360 much more gas whipped into it than whipping it by hand. 856 00:50:07,360 --> 00:50:09,640 So people will just simply be eating less, 857 00:50:09,640 --> 00:50:13,640 but the portion should look just as big, that's the thing. 858 00:50:13,640 --> 00:50:14,800 One, two, three. 859 00:50:16,920 --> 00:50:20,080 Oh, you can really see mine is a lot less dense actually. 860 00:50:22,320 --> 00:50:24,080 How much? Like that? Perfect. 861 00:50:24,080 --> 00:50:25,720 Great. OK. 862 00:50:25,720 --> 00:50:27,360 Although yours looks nicer. 863 00:50:36,200 --> 00:50:38,280 'So, time to add it all up. 864 00:50:39,720 --> 00:50:42,360 'With our five kitchen secrets - 865 00:50:42,360 --> 00:50:44,600 'the fuller-for-longer soup, 866 00:50:44,600 --> 00:50:47,080 'the shake-and-bash chips, 867 00:50:47,080 --> 00:50:49,760 'the reduced portion size, 868 00:50:49,760 --> 00:50:51,400 'the rare steak... 869 00:50:52,600 --> 00:50:54,480 '..and the aerated cream dessert - 870 00:50:54,480 --> 00:50:56,880 how many calories have we managed to save? 871 00:50:58,280 --> 00:51:00,360 'Well, that is spectacular. 872 00:51:00,360 --> 00:51:02,680 'Without changing a single ingredient, 873 00:51:02,680 --> 00:51:05,200 'Amanda's calculated that we've managed to strip out 874 00:51:05,200 --> 00:51:08,960 'a whopping 360 calories from the meal. 875 00:51:10,840 --> 00:51:13,600 'That's more calories than there were in the entire 876 00:51:13,600 --> 00:51:16,720 'bangers and mash ready meal I tasted in the supermarket kitchen. 877 00:51:16,720 --> 00:51:19,360 'I didn't think we'd manage half as much.' 878 00:51:20,640 --> 00:51:22,880 We're just doing clever little things that overall 879 00:51:22,880 --> 00:51:25,280 and over time could have a big impact on your weight. 880 00:51:26,600 --> 00:51:29,080 There you go... George, you have finished. I have. 881 00:51:29,080 --> 00:51:31,760 So what do you think, are you all feeling full, satisfied? 882 00:51:31,760 --> 00:51:33,360 Very good, fantastic! Yeah. 883 00:51:33,360 --> 00:51:35,240 You're not feeling like we fed you 884 00:51:35,240 --> 00:51:37,600 low-calorie nonsense? No. No, not at all. 885 00:51:37,600 --> 00:51:39,480 I mean, I left two chips. 886 00:51:39,480 --> 00:51:41,920 Say again? I left two chips. 887 00:51:41,920 --> 00:51:44,840 Someone left two chips, yeah, I was really impressed with that. 888 00:51:44,840 --> 00:51:47,920 I was. I really... I'd had... Yeah. 889 00:51:47,920 --> 00:51:50,360 So the key thing is, the number of calories 890 00:51:50,360 --> 00:51:53,080 we saved you over the course of the meal compared to that table 891 00:51:53,080 --> 00:51:55,920 was 360 calories, OK? Wow. 892 00:51:55,920 --> 00:52:00,320 So that's either another big portion of chips or three glasses of wine. 893 00:52:00,320 --> 00:52:02,360 Wow! Three glasses of wine. 894 00:52:02,360 --> 00:52:04,880 THEY ALL TALK AND LAUGH 895 00:52:04,880 --> 00:52:07,520 The point is not now that you are all going to drink 896 00:52:07,520 --> 00:52:09,080 three glasses of wine! 897 00:52:09,080 --> 00:52:12,200 No. Oh, but I'll be cooking with that... 898 00:52:12,200 --> 00:52:15,560 'Hmm, I'm not sure that's quite the right message. 899 00:52:15,560 --> 00:52:18,240 'Oh, well, it's Sunday lunch.' 900 00:52:18,240 --> 00:52:19,480 Cheers! 901 00:52:22,040 --> 00:52:25,160 Over the course of this programme I've found out how far 902 00:52:25,160 --> 00:52:27,560 we can trust the calorie numbers on the packets. 903 00:52:27,560 --> 00:52:30,880 I've discovered the best way to burn the calories I eat. 904 00:52:33,400 --> 00:52:35,240 And I've learned a few secrets 905 00:52:35,240 --> 00:52:38,200 about how to cut the calories in my favourite foods. 906 00:52:41,080 --> 00:52:44,480 Now it's time for me to put all this knowledge to the test. 907 00:52:48,200 --> 00:52:51,040 Starting with breakfast, for one day, I want to see 908 00:52:51,040 --> 00:52:54,760 whether I can get my calorie count more or less right on my own. 909 00:52:57,680 --> 00:53:01,520 Right, so for the next 24 hours I'm going to try and exactly match 910 00:53:01,520 --> 00:53:03,520 my calories out with my calories in, 911 00:53:03,520 --> 00:53:06,280 but I'm not going to obsessively count them, 912 00:53:06,280 --> 00:53:08,960 I'm just going to try and be calorie-aware. 913 00:53:08,960 --> 00:53:11,240 So first up, my breakfast. 914 00:53:11,240 --> 00:53:13,480 Now I've got my normal bowl of Cornflakes, 915 00:53:13,480 --> 00:53:15,720 but to the flakes I've added bran, 916 00:53:15,720 --> 00:53:18,240 so that's very fibrous, quite indigestible, it'll keep me 917 00:53:18,240 --> 00:53:19,600 feeling fuller for longer. 918 00:53:19,600 --> 00:53:21,080 It's good in other ways as well. 919 00:53:21,080 --> 00:53:22,200 I've also got two eggs. 920 00:53:22,200 --> 00:53:25,000 Eggs are quite low-calorie, they're relatively low-fat 921 00:53:25,000 --> 00:53:27,880 but they're high in protein, so what that means is the protein is 922 00:53:27,880 --> 00:53:30,200 very good at keeping you full for a long time. 923 00:53:30,200 --> 00:53:32,080 So I'm hoping that this breakfast 924 00:53:32,080 --> 00:53:34,560 will keep me feeling full until lunchtime. 925 00:53:34,560 --> 00:53:37,080 I shouldn't need a mid-morning treat. 926 00:53:37,080 --> 00:53:40,520 I'm just going to see if by thinking about it and being calorie-aware 927 00:53:40,520 --> 00:53:44,280 I can get those two numbers, calories in versus calories out, 928 00:53:44,280 --> 00:53:45,880 to match up. 929 00:53:49,680 --> 00:53:52,600 The production team are counting the calories in my food 930 00:53:52,600 --> 00:53:54,920 and I'm monitoring how many I use. 931 00:53:56,640 --> 00:53:59,280 First, a 30-minute bike to work. 932 00:54:04,120 --> 00:54:06,320 Then four flights of stairs, no lifts. 933 00:54:09,040 --> 00:54:11,080 Working in the lab, standing and walking, 934 00:54:11,080 --> 00:54:13,760 no sitting at all if I can help it. 935 00:54:16,200 --> 00:54:18,600 Another walk to get some food. 936 00:54:18,600 --> 00:54:21,280 That's 950 calories I've burned this morning. 937 00:54:24,920 --> 00:54:26,320 OK, now, lunch. 938 00:54:35,720 --> 00:54:38,080 This is not a low-calorie lunch, you know. 939 00:54:38,080 --> 00:54:41,840 The lasagne is quite indulgent, it's not a low-fat lasagne. 940 00:54:41,840 --> 00:54:44,280 I've got a load of veg but, 941 00:54:44,280 --> 00:54:46,680 because I'm having the lasagne, I can't waste calories 942 00:54:46,680 --> 00:54:49,200 on a soft drink full of sugar that won't fill me up, 943 00:54:49,200 --> 00:54:51,000 so I'm going to have water. 944 00:54:55,160 --> 00:54:57,520 More work. Getting a bit hungry now. 945 00:55:02,200 --> 00:55:05,240 It's late afternoon. To be honest, my resolve's weakening. 946 00:55:05,240 --> 00:55:07,040 I'm just not giving up my snack. 947 00:55:14,800 --> 00:55:16,400 I'm on the go all the time. 948 00:55:17,760 --> 00:55:19,400 I've been really active. 949 00:55:19,400 --> 00:55:22,520 So far, that's 2,400 calories burned. 950 00:55:26,920 --> 00:55:28,240 Cheers, mate. 951 00:55:28,240 --> 00:55:31,320 A pub meal after work can't do any harm, can it? 952 00:55:31,320 --> 00:55:32,360 Thank you, mate. 953 00:55:35,760 --> 00:55:37,080 Erm... 954 00:55:41,200 --> 00:55:42,400 Lovely. 955 00:55:47,760 --> 00:55:50,360 That was good. I... I'm not sure I should've had the beer 956 00:55:50,360 --> 00:55:54,000 AND the fudge cake but... I think I'm about right. 957 00:55:54,000 --> 00:55:55,560 We'll see. Right. 958 00:55:58,000 --> 00:55:59,680 No more food today, 959 00:55:59,680 --> 00:56:02,840 but I'm still burning calories while I'm asleep 960 00:56:02,840 --> 00:56:07,440 and by next morning I've burned 3,300 calories in 24 hours. 961 00:56:12,400 --> 00:56:17,200 Now, the team have been working out - thank you - how much I ate. 962 00:56:17,200 --> 00:56:19,040 Phew, big dinner. 963 00:56:19,040 --> 00:56:21,680 1,813 calories for dinner. 964 00:56:21,680 --> 00:56:25,280 Perhaps I could've guessed that. So my total is 3,400, 965 00:56:25,280 --> 00:56:30,480 so I've eaten 100 calories more than I've burned. 966 00:56:30,480 --> 00:56:33,040 I can believe that. It's a lot, though, isn't it? 967 00:56:33,040 --> 00:56:34,680 A lot more than you might expect. 968 00:56:34,680 --> 00:56:36,800 But the key thing is the balance, 969 00:56:36,800 --> 00:56:39,000 and that is the truth about calories - 970 00:56:39,000 --> 00:56:43,200 that if you eat more than you burn you will gain weight. 971 00:56:43,200 --> 00:56:46,000 But that doesn't mean you have to obsess about every one 972 00:56:46,000 --> 00:56:48,360 that goes in your mouth and every one that you burn. 973 00:56:48,360 --> 00:56:52,400 By being conscious of them and by making these little changes, 974 00:56:52,400 --> 00:56:54,720 lots of little changes to your lifestyle, 975 00:56:54,720 --> 00:56:57,680 you can tip the balance in the right direction. 976 00:56:57,680 --> 00:57:00,000 And in my case it looks like I'm going to have to work 977 00:57:00,000 --> 00:57:01,840 a little bit harder. 978 00:57:01,840 --> 00:57:03,120 Callipers. 979 00:57:03,120 --> 00:57:05,560 Next time, the truth about fat. 980 00:57:05,560 --> 00:57:08,680 We'll reveal the good, the bad and the downright ugly. 981 00:57:08,680 --> 00:57:12,080 Oh, my God! I just find that really awful. 982 00:57:12,080 --> 00:57:14,880 And why it might actually be good for us after all.