Just recently I was googling the calories in one apple. I don’t necessarily care, but since apples are in season, I’m eating them voraciously (and using them to make my favorite apple pie and apple crumble recipes). I’m always amazed at how much a single apple can make you feel so full, so I decided to check out its nutritional value to satisfy my curiosity. Google’s top results ranged from 95 calories to 104 calories to 116 calories per fruit. After scouring more than 10 articles that differ in terms of nutritional indicators, I gave up on getting a solid answer.
For years, I strongly believed that weight loss and overall health was simply a matter of eating fewer calories than expending them. With last night’s internet search in mind, I realized it’s not that simple.
This story is part of 12 days of tipsto help you get the most out of your technology, home, and health during the holiday season.
Calorie counting has been considered an effective method to quantitatively measure nutrition. MyFitnessPal and Noom We built our brand around knowing exactly how many calories are in a Starbucks Grande Vanilla Latte (250) or a banana for breakfast (105). Its stated purpose is to help users lose weight or change their body shape by maintaining a calorie deficit. . But is calorie counting really an effective habit?
As with many trends that emerge in the health and wellness field, we need to critically evaluate both the promised benefits and potential risks. Self-proclaimed health experts on social media sites like Instagram and TikTok say (with a tone that suggests “duh”) that weight loss is just about calories in and calories out. Depending on where you look, research can either refute or confirm the validity of calorie counting. We spoke to experts to find out the truth. David Gaviriais a doctoral student in the Department of Nutrition at the University of North Carolina at Chapel Hill.
What is calorie counting?
A calorie describes the nutritional value of a particular food or drink, but in its simplest form, a calorie is a unit of energy. A calorie is a unit of measurement used to express how much energy is exerted (calories expended) or expended in a day. They are needed to keep us alive and our organs functioning. Calories give your body the fuel to function and move, whether it’s breathing, sprinting a mile, or digesting food.
Indeed, to lose weight, you need to burn more calories than you consume, and this can be achieved by changing your eating habits and increasing your exercise. For many people trying to lose weight, self-monitoring their daily calories burned and consumed is an effective way to stay within their calorie target to reach their health and weight goals.
Gaviria said that counting calories actually became popular as a result of dietary culture. Some people, like athletes, may need to rely on calorie counting to make sure they’re expending enough energy to carry out a rigorous training schedule, but it’s primarily used to monitor their weight status. It was for manipulation.
“Counting calories actually doesn’t come naturally,” Gaviria says. “We eat food, not calories, and sure, our bodies convert food into calories that we use for daily functions, but in reality it’s not what people essentially use to maintain a diet or It’s just a quantitative method, a number, that helps you maintain your weight.”
The calorie count can change depending on the size of the produce, making it difficult to track calories accurately.
What are the potential dangers of calorie counting?
Tracking your daily calories can be a tool for weight loss and making sure you’re properly fueling your body, but it’s not the right habit for everyone. For some, it is thought to contribute to: eating disorder and disordered eating habits.
This is not about counting calories. can’t do it It’s convenient, but it depends on the individual. This includes your health history and your emotional relationship with food and your body. There can be dangers when counting calories, so it’s important to be aware of the potential dangers and warning signs to look out for.
Accuracy is almost impossible
Tracking your calorie intake accurately is notoriously difficult. First, it’s difficult to know the calories in the food you’re eating. Although there are several online directories of food calorie counts, it is still not easy to obtain accurate numbers. For example, if you’re looking at the calories in a half cup of rice, the number depends on whether the rice is cooked or uncooked. Fruits and vegetables are even more difficult. If a banana has 105 calories, how big is it?There are many sizes, so each one has different calories.
“Basically, you need to know exactly how many calories in the food you’re eating, but that’s difficult to do without extra care by weighing and measuring. ,” Gaviria said. “It takes a lot of brain power to think, ‘Okay, if I have to eat this meal, and I only have 500 calories left, what kind of meal should I make?'” You’re going to need space.” Will it be 500 calories? ”
Accurately tracking calories requires careful weighing and measurement.
In addition to guessing the calories in a certain portion and planning your daily meals to a certain number of calories, it can also be a pain to remember to track all your calories.
Many people forget to keep track of the oil or butter they use to sauté, the seasonings they add to their sandwiches, or the dressing they add to their salads. If you’re eating on the go, it’s easy to skip tracking your entire meal. Even simple omissions can add up to 500 to 700 uncounted calories.
The relationship between eating disorders and compulsive chasing
Many people safely use calorie counting, but this habit is associated with: Leads to dietary restrictions beyond what is healthy or encourage disordered eating habits. Calorie tracking is definitely not recommended for people with a history of eating disorders or weight or physical disorders, as it can worsen symptoms and foster a negative relationship with food.
a study A survey conducted in 2017 revealed that of 105 people diagnosed with an eating disorder, 75% used an app (MyFitnessPal) to count calories, and 73% said the app was linked to eating disorder symptoms. They answered that they felt that this was a contributing factor to the Although not all calorie tracker users will experience unhealthy side effects, be aware that calorie trackers can lead to restrictive and unbalanced diets or be associated with increased intake of calorie trackers. There is research that suggests this. Eating disorder pathology.
“Some people believe that research on calorie tracking shows that it can put people at risk for eating disorders and compulsive tracking, but I believe that research shows that this is not the case. Some people are,” Gaviria said. “I think it comes down to the individual and their own circumstances. People need to take time with themselves and realize whether it’s a good process for them or not. And if they start it, “When do you realize that’s not appropriate?” It’s a good process for them.”
Experiencing feelings of guilt, shame, and anxiety are signs that calorie tracking is becoming harmful.
When should you stop counting calories?
Perhaps at some point you may try calorie counting, either out of curiosity or to lose weight. As Gaviria mentioned, if you decide to use calorie tracking on a regular basis, it’s important to know when to stop.
If you are experiencing feelings of guilt, shame, or anxiety, this is a sign that calorie tracking is becoming harmful and should be stopped immediately. If you find yourself thinking about food frequently or worrying throughout the day about future food choices and how to incorporate them into your calorie allocation, you should consider quitting. If you feel like you have to track calories while cooking or eating, it could be a sign that you’re compulsively tracking calories.
Gaviria said the biggest indicator you need to stop tracking is whether the calorie window is the first thing that comes to mind when you’re invited to eat.
“If you start denying yourself social situations that you used to enjoy going out because the calories don’t add up, that’s a really big sign that you need to rethink what you’re doing,” says Gaviria. says.
Symptoms can be physical as well as psychological. If you suddenly lose your appetite or don’t feel hungry during the day, Gaviria explains that it could be a sign that you’re not listening to your body. Lack of energy, sleep disturbances, fatigue and cessation of menstrual cycles are the main signs of cessation. Sometimes it’s easier to notice the physical signs before you’re aware of what’s going on mentally.
When tracking calories and other health metrics, it’s important to maintain a healthy relationship with both food and exercise.
Is there really a safe way to count calories?
Many people find counting calories to be an effective way to maintain a calorie deficit and lose weight. CNET has already Expert guide on how to safely count calories However, it is important to remember that weight and body shape are not the only indicators of health status. in fact, Many other metrics that are more important to overall health Access to health care and mental health is more important than weight, including genetics.
If you choose calorie tracking, you would be wise to understand that it is not the final solution. It takes time and patience for changes to occur in your body. If you’re tracking safely, you’ll still eat the foods you like, even if it means going over the calories, and you won’t feel embarrassed. Instead of denying yourself be careful what you eat.
“There are healthy ways to do it,” Gaviria says. “But I think the moral of the story is to track calories in moderation and enjoy the things in life that are important to you instead of avoiding them because of calories.”
Remember, health doesn’t have to be complicated. A healthy, nutritious diet includes fruits and vegetables, whole grains, lean protein Drink water, get physical activity, reduce stress, and get plenty of sunlight. These fundamental changes will help you feel healthier and you’ll begin to notice changes overall.
