The Truth about Counting Calories
By Tom Venuto, NSCA-CPT, CSCS, GHF’s
Fat Loss Expert
Do calories matter or do you simply need to eat certain
foods and that will guarantee you’ll lose weight? Should you count calories
or can you just count “portions?” Is it necessary to keep a food diary?
Is it unrealistic to count calories for the rest of your life or is
that just part of the price you pay for a better body? You’re about
to learn the answers to these questions and discover a simple secret
for keeping track of your food intake without having to crunch numbers
every day or become a "food fanatic."
In many popular diet books, “Calories don’t count” is a
frequently repeated theme. Other popular programs, such as Bill Phillip's
"Body For Life," allude to the importance of energy intake
versus energy output, but recommend that you count “portions” rather
than calories…
Phillips wrote,
"There aren't many people who can keep track of their
calorie intake for an extended period of time. As an alternative, I
recommend counting 'portions.' A portion of food is roughly equal to
the size of your clenched fist or the palm of your hand. Each portion
of protein or carbohydrate typically contains between 100 and 150 calories.
For example, one chicken breast is approximately one portion of protein,
and one medium-sized baked potato is approximately one portion of carbohydrate."
Phillips makes a good point that trying to count every
single calorie - in the literal sense - can drive you crazy and is probably
not realistic as a lifestyle for the long term.
It's one thing to count portions instead of calories -
that is at least acknowledging the importance of portion control. However,
it's another altogether to deny that calories matter. Is it necessary
to count every calorie to lose weight? No. But it IS necessary to eat
fewer calories then you burn. Whether you count calories and eat less
than you burn, or you don’t count calories and eat less than you burn,
the end result is the same. Personally, I’d rather know exactly what
I’m eating rather than take chances by guessing.
I believe that it's very important to develop an understanding
of and a respect for the law of calorie balance (and portion control).
I also believe that it's an important part of nutrition education to
learn how many calories are in the foods you eat on a regular basis
- including (and perhaps, especially) how many calories are in the foods
you eat when you dine at restaurants.
Yes, calories do count! Any diet program that tells you,
"calories don't count" or you can "eat all you want and
still lose weight" is a diet you should avoid. The truth is, that
line is a bunch of baloney designed to make a diet program sound easier
to follow (anything that sounds like work - such as counting calories
or eating less - tends to scare away potential customers!)
The law of calorie balance is an unbreakable law of physics:
Energy in versus energy out dictates whether you will gain, lose or
maintain your weight. Period.
To maintain your weight, you must consume the same number
of calories you burn. To gain weight (muscle), you must consume more
calories than you burn. To lose weight, you must consume fewer calories
than you burn.
If you eat more calories than your body can utilize, you're
going to gain fat, period. If you only count portions and haven't the
slightest clue how many calories you're taking in, it's a lot more likely
that you'll eat more than you realize. (Or you might take in fewer calories
than you should and trigger the dreaded "starvation mode"
which causes your metabolism to shut down).
So how do you balance practicality and realistic expectations
with a nutrition program that gets results? Here's a solution that’s
a happy medium between strict calorie counting and just guessing:
Create a menu using an EXCEL spreadsheet or your favorite
nutrition software. Crunch all the numbers including calories, protein,
carbs and fats. Once you have your daily menu, stick it on your refrigerator
(and/or in your daily planner) and you now have an eating "goal"
for the day, including a caloric target.
That is my definition of "counting calories"
-- creating a menu plan you can use as a daily guide, not necessarily
writing down every morsel of food you eat for the rest of your life.
If you’re really ambitious, keeping a nutrition journal for at least
4-12 weeks is a great idea and an incredible learning experience, but
all you really need to get started is one good menu. If you get bored
eating the same thing every day, you can create multiple menus, or just
exchange foods using your one menu as a template.
Using this method, you really only have to count calories
once when you create your menus. After you've got a knack for calories
from this initial discipline of menu planning, then you can estimate
portions in the future and get a pretty good (and educated) ballpark
figure.
For more information on calories (including how calculate
exactly how many you should eat based on your age, activity and personal
goals, and for even more practical, proven fat loss techniques that
strip off body fat fast, check out my ebook, Burn The Fat, Feed The
Muscle at www.burnthefat.com.
This article was provided by GHF.
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