Calorie counting is often promoted as a way to lose weight and maintain a healthy weight, but according to Professor Tim Spector, an expert in nutrition, this approach is “complete nonsense.” Professor Spector argues that while some people may see short-term weight loss by limiting their calorie intake, almost all people “bounce back” to their original weight or even gain more weight. He also points out that it can be difficult to accurately count calories due to variations in portion sizes and inaccuracies on food packaging.
So, if calorie counting isn’t effective, what should we be focusing on instead? Professor Spector suggests that people should pay attention to the quality of their food. He recommends following a mainly plant-based diet and eating quality whole foods made from “original ingredients,” as well as avoiding ultra-processed foods that contain added salt, sugar, fat, and other chemical additives. Studies have shown that those who eat a diet high in junk food consume an average of 300 extra calories per day compared to those who consume little processed food.
In addition to following a healthy diet, Professor Spector suggests practicing time-restricted eating and aiming to eat 30 different plants per week. Time-restricted eating involves eating all meals within a window of ten hours and fasting for 14 hours, which can help to reduce snacking and improve gut health. Consuming a diverse range of plants can also improve gut health and provide a wide range of nutrients.
So why do people continue to rely on calorie counting as a weight loss strategy if it isn’t effective? Professor Spector believes that the focus on calories is a “giant camouflage” that distracts from the quality of food. He argues that the food industry wants people to focus on calories, fat content, and sugar so that they don’t have to think about the quality of the food. By focusing on these factors, the food industry can keep profits high and continue to add synthetic ingredients to their products, even if these ingredients are harmful to our gut microbes.
Instead of obsessing over calories, Professor Spector advises people to think about food in terms of quality and how it affects the body. He urges people to stop counting calories and instead focus on eating whole, minimally processed foods, avoiding ultra-processed foods, practicing time-restricted eating, and consuming 30 different plants per week. By adopting these habits, people can improve their overall health and potentially reach their healthiest weight without relying on calorie counting.
Frequently Ask Questions:
Should I count calories or just eat healthy?
It is generally recommended to focus on eating healthy rather than counting calories. This means choosing whole, minimally processed foods such as fruits, vegetables, whole grains, and lean proteins, and limiting your intake of processed and high-calorie foods. Focusing on the quality of your diet can help you to maintain a healthy weight and provide your body with the nutrients it needs to function properly.
Is calorie counting effective?
There is conflicting evidence on the effectiveness of calorie counting as a weight loss strategy. While some research suggests that calorie restriction can lead to short-term weight loss, other studies have found that calorie counting may not be an effective long-term weight loss strategy. Additionally, calorie counting can be time-consuming and may not always be accurate, especially when eating out or consuming packaged foods with potentially misleading serving sizes or calorie information.
