Drs. John Berardi and Helen Kollias (Precision Nutrition) provide an excellent infographic on “The surprising problem with calorie counting”1. We have been trained to count calories (both “calories in” and “calories out”), but the reality is that this is indeed “fundamentally flawed”. This does not mean we disregard the concept to caloric balance. It just means that the equation “calories in = calories out” is not as simple as reading the food labels and trusting the calorie counters on our wearable devices and fitness equipment. It also means that precision and consistency matter more.
Berardi and Kollias also consider the effects of over-estimating portion sizes. (Along with this, we might also consider the undocumented foods we eat—e.g., a couple nuts here, a “few” M&Ms there, etc.) These calories add up quickly. An additional undocumented tablespoon of olive oil for cooking every day (120 kcal) add up to 43,800 kcal over a year (potentially an added 12.5 lb of body fat).
The best alternative to calorie counting in macro counting—weigh (nearly) everything. Over time, we get better at “eye-balling” portions and guessing (i.e., using hand estimates like a “palm”, “fist”, “cupped hand”, etc.) serving sized. Limiting the imprecision will ultimately lead to better consistency. Better consistency will lead to better weight management.
Measure! Now your macros and weigh your portions. Rather quickly—especially with meal-planning and a consistent diet—you will learn what is eucaloric, hypocaloric, and hypercaloric. With a little tweaking, you will maintain, lose, or gain weight according to your goals.
Exchange-based diets, e.g., Weight-Watchers, work only when the portions are accurate. Even calorie-counting requires measurement. So, be consistent. Be precise (at least most of the time). Know your body and your habits. Pay attention to your results—i.e., track progress!
(Don’t forget that “calories out” are imprecise—and subject to overestimation—too.)
Be your best today; be better tomorrow.
Carpe momento!
1https://www.precisionnutrition.com/problem-with-calorie-counting-calories-in?utm_source=facebook&utm_medium=social&utm_campaign=l1presalelist-apr2020