Stop Counting Calories - Mind Quality Over Quantity

Do you count calories and tend to limit foods deemed “too high in calories”? In many cases, I discourage this. Let me explain why I say stop counting calories. Sure, in some situations, counting calories might be helpful and even necessary.

Though I tend to dissuade from this for one main reason. When counting calories, people often focus too much on the quantity of calories and disregard what’s more important, the quality of calories.

For good gut-health and brain-health, we need a good variety of nutrient-dense food staples. If you focus too much on counting calories, maybe you are neglecting some key nutrients you need for your health goals.

Moreover, you may be feeling unsatisfied after meals if you’re limiting calories and not choosing the right foods to properly fuel yourself. Ultimately, for too many, this leads to more frustration rather than success.

Some of my usual nutrient-dense food staples after a recent grocery store haul.

All calories are not equal!

Let me clarify what I mean by “stop counting calories”. And technically, the above statement is not exactly true. In some ways, all calories are equal. In other ways, all calories are not equal.

Please note, counting calories can be helpful for some who need to follow a more specific diet plan. Such as those trying to lose weight or gain weight and have not been able to do so at initial attempts with a modified diet.

Too many calories from any source can contribute to weight gain and prevent weight loss. Though for most of us, a balance of food groups is arguably much more important.

First of all, let’s define exactly what a calorie is. In simple terms, a calorie is a standard unit of measurement for energy provided from foods. In simple chemistry terms, a calorie is a calorie, whether from potatoes, olive oil, or ground beef.

However, in more nuanced and complex biochemistry regards, the way in which the body processes calories from a tablespoon of sugar is completely different from how it processes calories from a tablespoon of beans, lentils, or a slice of whole grain bread.

Why does the quality of calories matter so much?

Well, to start, eating a diet low in nutrients – such as the “standard American diet” – is likely to result in deficient intakes of key nutrients. Critical vitamins and minerals that we need to help us feel well and promote mental well-being.

In fact, some nutrients are so important that deficiencies can lead to psychotic-related symptoms. But I’ll leave that topic for another post. Also, as I discuss in further detail throughout Foods for Thought, a nutrient-depleted diet is more likely to contribute to symptoms of depression and/or anxiety, for some.

Secondly, we need adequate micronutrients (vitamins & minerals) to access the energy from the foods we eat, to help us stay focused and get through the day while feeling the best we can. Sure, calories from any foods containing carbohydrates, fats, or proteins can provide energy.

However, we also need a steady supply of B-vitamins, vitamin C, magnesium, potassium, and zinc, just to name a few. And we need essential fatty acids. All of these critical nutrients regard the quality of calories. In general, highly processed food products tend to lack these key nutrients.

Eat the rainbow! Go for a variety of different color fruits and vegetables.

Why should I stop counting calories?

In simple terms, it’s the pattern that matters! My suggestion to stop counting calories assumes you’re looking to lose weight and are not already eating a balanced diet. And, you’re already counting calories.

In this case, let’s reconsider what’s most important for your success and path to accomplishing health goals. Focus more on balance. Focus on a healthy eating pattern. It is easier to accomplish, more realistic, and practical.

Hence, I rarely educate people on how to follow a specific diet. Rather, I tend to talk over and over again about the important concepts of balance and moderation.

How does all this connect to mental health?

Well, this circles back to the importance of a well-balanced diet for overall brain health and mental well-being. Also, how a nutrient-depleted (and low-calorie) diet may contribute to underlying symptoms of depression and anxiety. Or, potentially even contribute to symptoms of more troubling mental health disorders such as bipolar disorder or schizophrenia.

However, I won’t dive into all of the science on these links in this post as these are some of the links I explore further in Foods for Thought. And will likely explore these links in more detail in future blog posts.

So, if balance is what matters most, does this mean I can still “have my cookies, and eat them too”?

Ten years ago, in Arizona State University kitchen learning (and tasting) *applied food principles.*

With few exceptions, for most of us, it’s perfectly fine to occasionally have a high-calorie, sweet and tempting treat. Or, occasionally indulge in “junk food”. The frequency in which you eat such foods is the important thing.

The hard part, for many of us, is practicing moderation and limiting such foods to just that. For some, it might be better to “swear off” or “never buy again” cookies, french fries, or donuts. However, many of us (myself included) probably won’t do so well with deprivation of some of these indulgences.

Confession: I sometimes have a weakness for each of the above mentioned indulgent foods, or as some might call them “junk foods”. Especially after all that we experienced in 2020, sometimes opting for these foods might reflect emotional eating more than anything.

However, rather than focus too much on counting calories and restricting such high-calorie, indulgent foods, let’s focus on more of the healthy food staples, first and foremost.

If this ‘calorie-focused hyper-tracker mode’ sounds like you, then maybe you should stop counting calories. But only stopping the count to allow better focus on including more of the nutrient-dense staples that you’re lacking.

Instead of Counting Calories, Rethink Your Plate

One model to look at that can help is the Ultimate Volumetrics Diet by Barbara Rolls, Ph.D. This can be really helpful for some trying to lose weight and who struggle with hunger levels and eating too many high-calorie foods.

Basically, this book teaches you to focus more on caloric-density rather than calorie counting. This can help you better understand the difference of how 100 calories from one particular food is so much more nourishing and satisfying than 100 calories from a different type of food.

What do I mean by quality over quantity?

Eat plenty of fruits and vegetables every day
Choose more whole grains and less refined grains
Eat a variety of lean- and plant-based proteins
Eat various sources of essential fats
Limit or avoid fried foods and foods with added sugars
Drink plenty of water and/or other non-sweetened fluids

Sure, the above points might seem a little vague. But notice these are also common points you’ll see among various models of other general healthful diets.

I cover several of these different models of healthful eating in Foods for Thought. Though, some of these include Mediterranean Diet, DASH eating plan, and Harvard’s Healthy Eating Plate, just to name a few.