Can’t We Just STOP Counting Calories?

Consider Quality Over Quantity

“Don’t I need to count calories to lose weight?”

For those living with obesity and seeking effective weight loss strategies, the typical advice often revolves around the principle of “calories in, calories out.”  The concept of achieving a calorie deficit means that your intake of food should be less than your output of energy.  While this is a very well-accepted concept in obesity management, focusing solely on the quantity of calories you consume can overlook the more important factor: the quality of the food you put in your body. Understanding why nutrition matters more than just calorie counting can help create a path toward sustainable weight loss, less stress and anxiety, a better quality of life, and better overall health and well-being.

“What’s the point of counting calories?”

The concept of the calorie being a unit of energy was never initially meant to address obesity. The idea of calorie conservation arose during the first World War when Americans were concerned with rationing foods. Because food was scarcer at that time, Americans WANTED to eat foods with more calories, because it meant they could meet their energy needs while eating less food, and thereby promoting overall food conservation.  In obesity management, counting calories has become an accepted method of reducing portions and the intake of calorie-dense foods.  Don’t get me wrong, this concept does serve a purpose as PART of a weight reduction plan, but the number of calories should not overshadow the importance of what those calories are comprised of.

“How did we get so focused on calories?”

Diet culture is notorious for either over-simplifying or over-complicating the weight loss process by only focusing on small parts of a bigger picture.  Counting calories can help manage portions, but any diet plan that focuses solely on counting calories will not be sustainable for most people.   The number of calories a person should be consuming to meet their energy needs is highly variable based upon many factors, like age, gender, activity level, body composition, and genetics among others.  So, a plan that sets the same calorie goal for everyone would be like giving everyone the same prescription eyeglasses and expecting that they would improve the vision of every person who wears them.  This would not only fail to correct their vision, but it could actually make it worse! 

We must remember that obesity is a complicated disease to treat.  If a person is only focused on counting calories, they will not only get frustrated and fatigued, but they also won’t likely be open to other data like hunger and fullness cues, energy levels, food cravings or even food sensitivities.  In order for a weight loss plan to actually work long-term, it must take the individual’s health, preferences and goals into account to help with sustained weight loss. Don’t make the mistake of believing that a one-size-fits-all plan will appropriately address your medical needs.  Each person living with obesity deserves to have a medical plan that is individual to them.  The providers at New You don’t prioritize calorie counting for most patients, and if we do provide a calorie goal for our patients, it’s based upon their individual needs.

“Aren’t all calories the same?”

This is another myth that’s persisted in diet culture – that all calories that you eat are the same. This could not be further from the truth.  A calorie is a unit of measuring the energy we get from the foods that we eat.  However, the foods we eat are not processed the same by our bodies and don’t make us feel the same way when we eat them.   Foods like lean meats and fresh produce will provide vitamins, minerals, fiber, and healthy fats that your body needs to function properly and to feel overall wellness.  Lower quality foods like processed carbs and fried foods can leave you feeling hungry and low on energy soon after eating them because they don’t meet your body’s nutritional needs.  This is what might be described as “empty calories,” since they tend to leave you feeling like your gas tank is empty! 

Different foods also affect your metabolism in different ways. For example, your body burns more calories processing protein than it does carbs and fats.  Protein not only boosts metabolism, but it leaves you feeling fuller and thereby eating less.  Highly processed foods like refined sugars and simple carbs can cause spikes and crashes in blood sugar. These fluctuations can not only make you feel bloated and tired, but this cycle can also lead to insulin resistance and increased fat storage.

“How will I know how much to eat if I’m not counting calories?”

Having an overall calorie goal is not wrong, but it should only be used as a general guide and not a strict standard that must be met. Here are a couple of strategies for maintaining portion control without having to calculate or count calories at every meal.

A nutritional concept called “Intuitive Eating” helps you interpret your body’s internal signals and experiences rather than following external rules or limits that are not individual to you.  This approach to eating focuses on paying attention to your body’s natural hunger and fullness cues, and it encourages individuals to trust and honor their body’s signals – eat when feeling hungry, and stop when feeling full. This method aims to foster a healthier attitude toward food as nutrition and fuel, reduce emotional eating, and promote long-term well-being, as opposed to short-term weight loss goals.

The Plate Method is another helpful strategy for portion control.  This concept involves dividing your plate into sections to guide food choices.  Following is an example of how to utilize the plate method:

  1. Half* of your plate should be filled with non-starchy vegetables (spinach, broccoli, carrots, zucchini, salads, etc.). Vegetables like peas and potatoes can be included as well, but since these vegetables are higher in carbohydrates, they are considered nutritionally to be starches.
  2. One-quarter* of the plate should have lean protein sources (such as chicken, fish, or lean beef). Other sources of lean protein include low fat or non-fat dairy foods like Greek yogurt or cottage cheese. There are plant-based sources of protein as well such as beans, nuts, and certain vegetables like mushrooms and broccoli.
  3. One-quarter* of the plate is reserved for complex carbohydrate foods like whole grains, fresh fruits, or starchy vegetables.  Starchy vegetables include potatoes and peas.

*These proportions can be customized to each individual based on their nutritional needs.  The Registered Dietitian at New You will customize a “plate” just for you!

Each of these methods helps you use your own visual cues and biological cues to help with portion control, support balanced nutrition, and can be effective for weight loss without the need for calorie counting.  Changing your focus also greatly reduces anxiety around counting calories and increases enjoyment of your healthy foods. It can be challenging to change old ways of doing things, because these concepts have been cemented in diet culture for decades.  The truth is that the focus on calorie counting has not improved the obesity epidemic in this country, so it’s time to focus on meeting our bodies’ individual needs rather than meeting an arbitrary calorie limitation.