“Don’t you know counting calories doesn’t work?”
“Your body doesn’t run on calories – it runs on food quality.”
“Oh, you count calories? So you’re doing Weight Watchers?”
“It isn’t all about calories, don’t you know?”
–
Oh boy, if I had £1 for every time I’d had one of the above said to me, I’d have enough money to fund the R&D for a zero carb version of Haagen Dazs praline and cream.
As it is though, instead of getting myself a nice little pay packet, and some insanely macro-friendly ice cream, I just get grief hearing the same phrases over and over again.
The above phrase is incredibly in vogue at the moment.
There’s even a book out there called “F*ck Calories.”
And what with the low-carbers, Paleo-ers and clean eaters, claiming that food quality is the real driver to body composition, arguing that calories aren’t created equally, and that due to mislabelling on food packaging, counting calories is redundant, we really are fighting a losing battle.
So in this article, we’ll delve into exactly why calories do count, and why you should give a crap about them.
The first argument you often get against calorie counting is that a calorie is not always a calorie.
A calorie is ALWAYS a calorie.
It can’t metamorphosize into a turnip, a tortoise or a tennis ball.
It will always be the amount of energy needed to raise the temperature of one gram of water by one degree Celsius.
As for the argument of all calories being created equally, this isn’t quite so much the case, as the thermic effect (TEF – the energy absorbed/ used by your body in the digestion of certain foods) does change depending on what macronutrients you’re consuming.
–
Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, fat contains 9 calories per gram, and alcohol contains 7 calories per gram.
However, when you factor in thermogenesis, we see that the TEF of protein is 25-30%, carbohydrates is 6-8%, fat is 2-3% and alcohol is around 20%. (1,2 )
So, theoretically, you actually take in around –
2.8-3 calories per gram of protein
3.7 calories per gram of carbohydrate
8.8 calories per gram of fat
5.6 calories per gram of alcohol
A 2,500-calorie diet comprised of say 40% protein, 40% carbohydrate and 20% fat would NOT have the same effect on body composition as one that was 10% protein, 45% fat and 45% carb.
So we can say that not all calories are created equally, but that doesn’t mean they’re redundant, or that we needn’t count them either.
While calories aren’t the only thing that matter, they are the foundation of body composition.
To put it simply, you CANNOT lose fat in a calorie surplus, no matter how “clean” you eat.
Don’t believe me?
See my journey from fat, clean-eating, organic-consuming, full paleo-er, to ice-cream enjoying, calorie-counting, 6-pack flexible dieter –
How Clean Eating Made Me Fat, But Ice Cream and Subway Got Me Lean
The best way to illustrate calorie balance and weight loss is with a diagram –
Simple?
It is.
Consume fewer calories than you burn and you’ll lose weight.
Consume more than you burn and you’ll gain weight.
Consume the same, and your weight will stay pretty much the same.
That’s it.
If I had another £1 for every time I heard this ^^, not only would I have that macro-free Haagen Dazs by now, I’d have made calorie-free popcorn, Reese’s cups and found a way to make Dominoes Texas BBQ pizza high-protein and high-fibre!
Here’s the cold, hard truth that people who say the above need to know ……..
YOU DO.
It might be hard to come to terms with, but if you think you’re not eating too many calories, yet you aren’t losing fat, then you’re wrong.
I’ll get stick for that, but check this out –
A study from the “New England Journal of Medicine” found that obese subjects under-reported their calorie intake by an average of 47% and over-estimated their energy expenditure by 51%.
What does this mean?
Well, let’s call it 50% for each.
– If said person thought they were consuming 2,000 calories per day, then they were actually eating 3,000.
– If they thought they were burning 500, they were actually burning around 340.
Over the course of a week, that would mean they were consuming 7,000 calories above what they thought, and burning 1,120 fewer.
That’s a discrepancy of 8,820, or enough to gain just over 2 ½ pounds of fat.
Scary stuff.
Once again, I’ll direct you to my “How Clean Eating Made Me Fat” article.
4,000 calories of “healthy food” is still 4,000 calories.
It doesn’t matter if those calories come from grass-fed beef, wild salmon, cashew nuts and organic papayas, you can still get into a calorie surplus, and gain fat.
People often struggle with this concept, but once you remember that your body sees calories, macronutrients and micronutrients, not whatever obscure rules certain folk use to describe food “quality” then it’s fairly simple to see how fat gain and a calorie surplus can occur on a “healthy diet.”
Cutting crap from your diet and eating “clean” is all well and good, but what do you do when you reach a plateau.
I’ll admit, I don’t think the average person with several stone to shift, eating the average Western diet of processed crap, high-calorie junk, and loads of booze and sugar-filled drinks particularly needs to count calories.
By eating more nutrient-dense foods, and getting rid of some of the not-so-healthful items, by default they’ll fall into a calorie deficit.
But at some point, everyone plateaus on a fat loss plan.
At this point, something needs to change to keep your progress going.
That “change” isn’t a switch in food sources that’s needed – 100 calories from chicken has the same effect as 100 calories from beef, 100 calories from white rice has the same effect as 100 calories from potato – and so on.
What’s needed is a reinstatement of the calorie deficit.
And to do this requires a cut in calorie intake.
If you’re tracking and monitoring your calories, this is easy – you simply reduce your daily intake by say 50-150 per day (depending on how much you’re eating currently, your weight, activity levels, how long you’ve been dieting for, and so on.) This reduction will usually come in the form of carbohydrate and fat.
What do you do if you’re not tracking though?
The only sure-fire way to get your calories lower is t switch out some obviously higher-calorie foods for lower ones.
This usually results in our clean eater cutting out most or all of their starchy carbs in favour of just green veggies.
Or they completely ditch their healthy fats.
Sure, this may result in a drop in calorie intake, but it also makes dieting a miserable experience, and it’s still incredibly hard to monitor the exact number of calories you’re cutting.
Can we tell precisely how many calories are in every single individual serving of pretzels, crisps or ice cream?
Will one rump steak be slightly different in fat content to another in the same pack?
Are restaurant calorie guides accurate?
– No, yes, and almost certainly not.
But counting calories is the best option we have.
Otherwise you’re just pissing in the wind.
There may be some guesswork involved, but guesswork is okay.
Let’s take the steak as an example –
You may open up a packet containing a couple of nice, juicy rump steaks.
The information on the packaging and on MyFitnessPal might say that each 8oz steak contains 16 grams of fat, 63 grams of protein and 396 calories.
In actuality, steak number one may contain 14 grams of fat and 65 grams of protein (386 calories.)
Steak number two could be a bit fattier at 17 grams of fat and 62 grams of protein (401 calories.)
It doesn’t really matter – on average, you’re still getting an average of 393.5 calories from the steaks. And as much as I say “calories count” – that 2.5 calorie difference from the data listed won’t make or break your physique.
………………….
The same goes for eating out.
You might go to a restaurant, use their menu information to determine that your pizza has 850 calories, when in actual fact, it contains 920. However, by the law of averages, next time you go out for food, the actual calorie content of your chosen dish could well be lower than listed.
It’s swings and roundabouts, and balances out in the end.
Of course you can.
Provided you don’t have the desire to get very lean.
And provided you CAN eat mindfully.
The trouble is, most people can’t.
I often conduct food recall analysis questionnaires with clients.
We sit down, and discuss their nutrition over the past few days. I’ll start off with a basic question of “what did you eat the last 2 days?”
The client will give me a rough outline of their meals, as well as maybe the odd snack here and there.
Further questions from me, and we typically unearth a few things they’ve forgotten – the biscuit they had mid-afternoon, half a doughnut that was shared with a colleague, or the leftover Greek yoghurt they polished off while cooking dinner.
People tend to forget liquid calories too – particularly those form sugary coffees.
All of a sudden, you discover that what appeared to be a solid diet of 3 meals and a snack or two, coming in at 2,000 calories is actually 3 meals, a couple of snacks, a few extras here and there, plus 3 daily doses of liquid calories, and is actually around 2,600.
Joe public is very quick to justify “treats” as just a one-off, and while you certainly can include anything in your diet without the need to feel guilty for eating “bad” foods, the one-offs usually happen a lot more regularly than we let ourselves remember.
So if you can genuinely eat every single meal and snack mindfully, not pick randomly as you cook meals, sit at your desk or stand waiting for the kettle to boil, and take into account your liquid calories, then just being calorie-conscious works.
But I seriously doubt many people out there can do this successfully.
The idea of this article was certainly not to say all foods are created equal, or encourage you to eat a nutrient-deficient diet just because it puts you in a calorie deficit.
It can be done (check this out – http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/ )
But that would be far from optimal.
Rather, what you need to do is at least be aware of your calorie intake, and preferably track it.
Worried that sounds like just too much hard work?
Fear not, flexible dieting and calorie/macro counting are pretty damn simple – http://www.healthylivingheavylifting.com/the-idiots-guide-to-flexible-dieting/
As a “newbie” to dieting, you needn’t count or track down to the last gram of broccoli or sliver of low-fat cheese that goes on your plate and in your mouth, but I do highly recommend keeping a food diary for a week or two, then putting everything into http://www.myfitnesspal.com/ to see what your numbers are, and adjusting based on progress.
For those striving for ultimate leanness, a cover model body, or even to step on stage though, calorie counting isn’t just preferable, it’s crucial.
The bottom line is –
Want to know EXACTLY how to make calorie counting easy, and guarantee weight loss in less than 2 minutes per day?
Then check out ‘The Foolproof No-Fail Guide to Flexible Fat Loss’
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Utter nonsense. Saying a calorie is a calorie is like saying sex is just sex.
What else can a calorie be if it’s not a calorie then Steven?
So if you feed a trainee 3000 calories of chocolates vs 3000 calories a day of vegetables, lean protein and minimals fats, they would have the same body composition after say a year ? Please !
sex is just sex, just like a calorie is a calorie and a pound is a pound….
Wow ! Really ? So everything in your world is equivalent ?
Dude, did you even read the article.
A calorie is ALWAYS a calorie, but I clearly stated (and referenced from the journal of nutrition) that calories from different macronutrients have different effects on body composition and play different roles within the body.
I’m not too sure –
a) how that’s wrong
b) how I could be clearer?
Great reply Amanda =D
I Think steven got served then
Great article! I am a firm believer that fitness and dieting should not consume your life. If you want to see amazing results, you must love what you are doing! Intermittent fasting (I know it wasn’t in the article) has allowed me to eat HUGE meals and stay very lean. I enjoy eating my ice cream
the term “clean eating” really bothers me. Keep up the great work!
Again, it is totally absurd. Keep spending your time counting and messuring food and I will just keep out training your ass:-)
Amanda, I would find a new partner
Hi Mike,
The same stuff said again clearly. The problem is people don’t read these articles properly. Eat less than you need and you loose weight, doesn’t matter where it comes from. Simple. You may end up with a different body shape depending on what you eat but ultimately less in means body weight loss. Want a lean muscular body eat protein., less fats and minor carbs , Simple. Want energy to create more muscle, eat more protein and carbs. Simple. I find it difficult why clients can’t understand this and the simple fact that eating less equals weight loss.
Very useful information & really helped me get a handle on flexible dieting – myths & reasons for why people think they should be losing weight when they are not. Thankyou for taking the time to write this.
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