Counting Calories

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.