WHY I NEVER FOCUS ON CALORIES WITH MY CLIENTS
One of the biggest nutrition myths that I regularly unpack during my sessions with clients is the idea that calorie intake must match calorie output in order to maintain a healthy weight.
This is not true.
Calorie counting is an inaccurate and overly simplistic way of approaching nutrition. As research into this area has progressed, it has become evident that there are many other factors which will determine how much energy can be extracted from a meal, all of these unique to the individual who is consuming the food.
This can be really confusing as so many of the public health messages we receive surrounding nutrition are still very much focused on calorie counting. I believe it’s important to feel empowered, rather than anxious, when it comes to making our own food choices, and realising there is so much more to food than its calorific content is a great place to start.
Firstly, it might be helpful to get clear on exactly what a calorie is. A calorie is a unit of energy which is equivalent to the amount of energy required to heat 1g of water by 1 degree celsius. In this sense, basing your decisions on what to eat around this unit of energy means that other factors such as the quality of the ingredients, the vitamins / minerals / nutrients included, the fibre content, how satiating they are and, of course, how they taste, are not accounted for.
Here are 3 key things to consider when looking at calories:
1. The calorific content of a meal is not a reflection of its nutritional value.
For example, the 250 kcals you may get from your morning bowl of porridge with all its lovely toppings is not the same as the equivalent value you get from a Mars bar. That’s because within the former, you’ve got fibre, protein and complex carbs from the oats, calcium and healthy fat from the milk and if you’ve topped your bowl with some fruit / nuts / seeds, you’re crowding in even more fibre, vitamins and minerals! In comparison, you’re getting very little (nutritionally speaking) aside from a short-term energy boost, from the simple carbs in the mars bar.
This is not to demonise any foods at all. It is about equipping people with the knowledge that rather than being burdened with the stress of religiously sticking to a certain number of calories which can be consumed, we can instead focus that energy into looking at what those calories are made up of, ensuring they have a good mix of carbs, healthy fats and protein.
2. The majority of our energy expenditure is used on basic bodily functions.
We each have a resting energy expenditure (REE) which is based upon how much energy our bodies need in order to stay alive, including breathing and keeping our hearts beating. Therefore, if our calorie consumption is based upon the number of calories we intend to ‘burn’ that day through exercise, this does not account for the huge proportion of energy which is required for all the other essential processes going on within our bodies. This can lead to severe energy deficit, low mood and an inability to concentrate. In order to compensate for this, our bodies often crave more sugary, short-term energy boosting foods, which can result in bingeing and consuming a lot more food than we would have if we had listened to our hunger cues, rather than ignoring them in order to fit within a certain calorie goal.
3. Two people could consume the same meal, containing the same number of calories, and extract a differing amount of energy.
The same way that our genetic makeup determines certain characteristics, so does the unique makeup of our gut microbiome. We all have a unique set of gut microbes which all have differing functions. The reason why dietary diversity is so crucial is because the wider the variety of foods we eat, the more microbes we cater for and therefore, the more optimal our gut health is.
For example, those living in a larger body have differing microbes to those living in a smaller body. This is due to the fact that some microbes are able to break down and subsequently utilise more of the energy from calories than others. Studies have shown that those who are living in a larger body have a higher proportion of high energy yield extracting microbes, whereas those who are of a healthy weight have more of the lower yield energy extracting microbes. This again highlights the need for an individualised approach, as well as a deeper empathy for those who are struggling with their weight, as it very rarely has anything to do with willpower.
A really empowering realisation is that we all have the ability to change the composition of our gut microbiomes. An increase in gut microbial diversity can be achieved by increasing diversity within the diet. Rather than always having a side of broccoli, how about adding a side of carrots or cauliflower instead? Colour is also important, not just from a gut health perspective but from a nourishment point of view. This is because different coloured plants contain different vitamins, minerals, antioxidants and polyphenols.
The take-home message here is that focusing on the quality of the foods we consume, rather than the quantity of calories they contain, is much more beneficial. Instead of restricting foods which are deemed as ‘high calorie’ eg. healthy fats like olive oil, nuts and seeds, aim to include lots of colour, texture and variety within your meals. Not only will this keep your gut microbes happy, it’s also a much more sustainable approach to eating, providing enjoyment and nourishment rather than restriction.
