Calorie counting is a topic that often sparks much controversy and debate, so today I thought i’d share my thoughts on this! For me, its always about looking at the context in which any nutritional intervention is being applied.
So lets start by looking at situations where calorie counting is routinely used and can be very useful, for example, in the clinical care setting.
The Clinical Setting
Acute Care Wards & Outpatients:
From a clinical viewpoint, calories are a very important part of the dietetic care process in terms of clinical assessment, intervention, treatment plans and monitoring in both the acute care hospital wards and outpatients clinics.
For example, if a patient is acutely unwell, unable to eat or drink, or has experienced clinically significant weight loss over a set period of time, it can be extremely useful to calculate their basal metabolic rate, estimated nutritional requirements and overall daily energy needs.
This can then be used to assess any shortfalls in energy intake, macro and micro nutrients. In some cases, an oral nutritional supplement may be prescribed, or patients may be prescribed artificial nutrition support via tube feed if deemed necessary.
This is just one example of many situations in the clinical setting where calorie counting is an extremely useful tool in being able to assess, plan and monitor the effectiveness of a dietary intervention.
But what about in the community setting? Is calorie counting useful if you are trying to lose weight?
The Community Setting
Weight Loss Interventions:
The calorie counting based approach, basing meals on carbohydrates and low fat dietary advice has remained pretty much mainstream for decades, although many professionals have shifted away from this.
The calorie counting based approach does work for some – I actually write a lot about calories on this website – but its worth recognising that calorie counting does not work for everyone. For some people, counting calories can actually be a trigger for developing some level of disordered eating.
For some people, calorie counting and accidentally exceeding a perceived daily calorie allowance, in some circumstances, can be enough to trigger feelings of intense frustration and an all or nothing response, which can lead to rebound binge eating and feelings of intense anxiety, shame, depression and feelings of failure.
So what are my feelings on calorie counting and weight loss?
From my background and experience in clinical nutrition and weight management, I firmly believe in education and awareness.
Having sound knowledge and understanding of the adaptable, flexible portion sizes and nutritional composition of foods and how this relates to hunger, appetite, hormones and healthy, sustainable weight loss.
An awareness and appreciation of the energy density (calories) and composition of foods can be very useful as a weight loss tool.
However, as a fundamental part of my practise, I always counsel my clients on how to use these tools constructively whilst also avoiding the many pitfalls, behaviours and triggers of the dieting world that can lead to disordered eating and a poor, dysfunctional relationship with food.
I have a lot more to say about calories, the energy content of foods and drinks, digestion and absorption and many other aspects of the weight loss process, but its such a vast subject that I shall cover that in separate blog posts.
So for now … In a nutshell:
I believe in having a good ‘awareness’ of foods – having a sound understanding of foods and how this relates to all aspects of the weight loss process.
However, for many people, particularly emotional eaters, embarking on strict calorie counting or restrictive dietary patterns and exercise based approaches can sometimes trigger disordered eating which can keep people stuck in a very unhealthy and unhappy relationship with food.
Sustainable and healthy weight loss is best achieved through understanding nutrition and developing a much more peaceful, healthier, and happier relationship with food.