Does counting calories work? 

There are some population groups that this process/method may work for such as body builders, elite athletes and the morbidly obese, but for a majority of people this method is not sustainable or enjoyable.

There may come a time in my practice where I recommend calorie counting, but for the most part I recommend counting nutrients over calories, and here is why:

  1. Not all calories are created equal. This is a very common misconception – that a calorie from fruit is the same as a calorie in chocolate. This may be true when they’re on the plate since all “calories” have the same amount of energy. However, the calories on paper are not necessarily the calories we actually receive due to the human body being a highly complex biochemical system with elaborate processes that regulate energy balance. Furthermore, the calories in fat, protein and carbohydrates (nutrients) have a different biological influence on satiety, metabolic rate, brain activity, blood sugar and the way our body stores fat.
  2. Unhealthy food is unhealthy food, no matter how many calories it has. Calories from nutrient-dense foods versus nutritionally-poor foods (e.g. processed or refined carbs) will have different effects on the body. Healthy, nutrient-dense foods will keep hunger at bay, help maintain stable blood glucose levels, reduce cravings, and allow your brain to signal to your stomach that it’s full. Nutrient-poor foods will have the opposite effect, causing hormonal dysfunction, spiking insulin levels, increasing cravings, suppressing satiety signals and encouraging overeating.

The major risk associated with counting calories is that it does not support a healthy relationship with food. This method can create a mental obsession about food and food groups, which can result in restrictive food choices and practices. The worst possible outcome is that this may lead to the development of eating disorders such as bulimia, anorexia nervosa or orthorexia nervosa (an unhealthy obsession with eating foods that one considers healthy).

What does ‘counting nutrients’ mean? 

Counting nutrients refers to the consumption of nourishing foods that have a high nutritional value as well as being mindful and aware of the particular foods you are putting into your body and the health benefits they have. Choosing food for their quality rather than quantity is the main focus here.

The benefits of this approach is that it promotes healthy mindful eating rather than jumping on the bandwagon of the latest fad diet. As the old saying goes “knowledge is power”; I’d like to think that if people are educated about the role nutrients have in their body, the effects poor food choices have and how to embrace the right mindset, they are more likely to achieve a long lasting healthier lifestyle.

How do you put this principle into practice?

Firstly, it could pay dividends to expand your knowledge and education around what is considered a “healthy” food. Everyone has some level of knowledge, but it’s important to have a bit of understanding about macronutrients, vitamins, minerals, antioxidants, fibre and phytochemicals. Once you know what foods contain health benefits, it’s easier to include them into your daily routine.

Become familiar with the core food groups: fruit, vegetables and legumes, whole grains and other grains, lean meat, poultry, fish, eggs, tofu, nuts and seeds, and dairy. This will help you with making sure you consume a good variety of different foods that are important for good health and reduce your risk of nutrient deficiencies.

When in doubt, make sure you’re eating a “rainbow” a day. If you record all the food you eat in a day and see that it is mostly of one or two colours, then you can be rest assured that you are lacking variety. By eating a rainbow (different colours from fruit and vegetables), you are making sure your body is receiving a variety of vitamins, minerals, antioxidants and phytochemicals.

Lastly, when shopping, try to avoid the supermarket aisles as best you can. This is where most of the processed and refined foods are found. Shop mainly in the fruit and vegetable section and around the perimeter as this is where more of the wholefoods are found.