Brenda Khan
Counting calories is not always a reliable way to lose weight. It can be difficult to know exactly how many calories you're eating, especially when it comes to whole foods that don't come in labelled boxes. The 'calories in, calories out' theory also doesn't work if the calories eaten are from the wrong foods. Instead, it's recommended to focus on choosing foods that reduce hunger, help keep you satisfied, and make it easier to achieve and maintain a healthy weight. This includes minimally-processed foods that contain high-quality protein, natural fats, and nutrient-dense fibrous carbs.
| Characteristics | Values |
|---|---|
| Counting calories is not easy | It's not easy to determine calorie intake by eyeing or memorising food intake |
| Counting calories is not always accurate | The amount of calories is not as easily known as the amount of carbohydrates |
| Counting calories is not necessary | Research shows that isocaloric diets result in similar amounts of weight loss, whether they are a different proportion of fat, carbohydrates and protein |
| Counting calories may not be healthy | It's important to eat good quality calories – those rich in protein, fat and fibre |
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What You'll Learn
- Counting calories is difficult because it's not easy to determine calorie intake by eyeing or memorising food intake
- Counting calories may not work if the calories eaten are from the wrong foods
- Counting macros is not necessary to take a micro approach to nutrition
- Counting calories and restricting carbs may not be the best way to lose weight
- Counting carbs can help you eat good quality calories
Counting calories is difficult because it's not easy to determine calorie intake by eyeing or memorising food intake
Additionally, research shows that isocaloric diets—those with the same number of calories but different proportions of fat, carbohydrates, and protein—result in similar amounts of weight loss. This suggests that the number of calories is less important than the quality of those calories and where they come from.
Counting calories can also be time-consuming and tedious, requiring careful tracking and measurement of all food intake. It can be challenging to maintain accuracy, especially when eating out or cooking from scratch.
Furthermore, focusing solely on calorie counting can distract from other important aspects of a healthy diet. It's essential to choose foods that reduce hunger, help keep you satisfied, and make it easier to achieve and maintain a healthy weight. This includes minimally processed foods with high-quality protein, natural fats, and nutrient-dense fibrous carbs, especially above-ground vegetables.
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Counting calories may not work if the calories eaten are from the wrong foods
On the other hand, counting carbohydrates can make food choices easier. For example, dieters who count carbohydrates will often memorise certain portions to make their food choices easier. Some foods, such as non-starchy vegetables, are so low in carbohydrates that some people may not count them.
Research shows that isocaloric diets, meaning the exact same amount of calories, result in similar amounts of weight loss, whether they are a different proportion of fat, carbohydrates and protein. There is no research to show that one is specifically better than another if calories are held constant.
A low-carb programme like Defeat Diabetes helps provide the tools you need to make eating good-quality calories – those rich in protein, fat and fibre – a cinch.
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Counting macros is not necessary to take a micro approach to nutrition
Counting calories is not an easy task, especially when it comes to whole foods that don't come in labelled boxes. It can be difficult to know exactly how many calories you're consuming, and what your body will do with those calories. It's also hard to determine calorie intake by simply eyeing or memorising food intake.
Instead, it's more important to focus on choosing foods that reduce hunger, help keep you satisfied, and make it easier to achieve and maintain a healthy weight. Opt for minimally-processed foods that contain high-quality protein, natural fats, and nutrient-dense fibrous carbs, especially above-ground vegetables.
Research shows that isocaloric diets—those with the exact same amount of calories—result in similar amounts of weight loss, regardless of whether they have different proportions of fat, carbohydrates, and protein. There is no evidence to suggest that one is specifically better than another if calories are held constant.
Therefore, it's not necessary to take such a micro approach to nutrition by counting macros. Instead, focus on choosing high-quality foods and practising portion control.
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Counting calories and restricting carbs may not be the best way to lose weight
Instead of focusing on calorie counting, it may be more beneficial to prioritise choosing foods that reduce hunger, help keep you satisfied, and make it easier to achieve and maintain a healthy weight. This includes minimally processed foods that contain high-quality protein, natural fats, and nutrient-dense fibrous carbs, especially above-ground vegetables.
Similarly, when it comes to carbohydrates, it is not necessary to take a micro approach to nutrition by counting macros. Research shows that isocaloric diets—meaning the exact same amount of calories—result in similar amounts of weight loss, regardless of the proportion of fat, carbohydrates, and protein.
Therefore, rather than solely focusing on calorie and carb counting, it may be more effective to prioritise the quality of your calories and choose foods that support your weight loss goals.
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Counting carbs can help you eat good quality calories
Counting carbs can also help with portion control, as dieters often memorise certain portions to make their food choices easier. For example, foods such as non-starchy vegetables (like lettuce or spinach) are so low in carbohydrates that some people may not count them.
Additionally, research shows that isocaloric diets—meaning the exact same amount of calories—result in similar amounts of weight loss, regardless of the proportion of fat, carbohydrates, and protein. This suggests that it's not necessary to take a micro approach to nutrition by counting calories. Instead, focusing on eating good quality calories by counting carbs can be a more effective strategy for weight loss and maintaining a healthy weight.
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Frequently asked questions
Counting calories can be difficult as it's not easy to determine calorie intake by eyeing or memorising food intake.
Counting carbs can help with portion control, as you can memorise certain portions to make food choices easier.
A low-carb diet can help you eat good quality calories, which are rich in protein, fat and fibre.
Research shows that isocaloric diets result in similar amounts of weight loss, whether they are a different proportion of fat, carbohydrates and protein. There is no evidence to suggest that one is better than the other if calories are held constant.
