Calorie Counting?

DIETING IS OFTEN ASSOCIATED WITH CALORIE COUNTING to achieve weight loss. But is the fullness mindset a game-changer for dieters?

Recent studies have questioned the effectiveness of the traditional calorie counting approach, suggesting that focusing on feeling full after a meal may yield better results. 

This essay delves into the debate and explores whether prioritizing fullness over calorie counting can lead to more successful long-term weight management. 

First, a Bit of Shakespeare

As usual, I cannot avoid turning to the Bard. Here, Hamlet speaks, having accidentally killed Polonius, offering some great wordplay:

KING CLAUDIUS: Now, Hamlet, where’s Polonius?

HAMLET: At supper.

KING CLAUDIUS: At supper! Where?

HAMLET: Not where he eats, but where he is eaten: a certain convocation of politic worms are e’en at him. Your worm is your only emperor for diet: we fat all creatures else to fat us, and we fat ourselves for maggots: your fat king and your lean beggar is but variable service, two dishes, but to one table: that’s the end.

KING CLAUDIUS: Alas, alas!

HAMLET: A man may fish with the worm that hath eat of a king and cat of the fish that hath fed of that worm.

KING CLAUDIUS: What dost you mean by this?

HAMLET: Nothing but to show you how a king may progress through the guts of a beggar.

KING CLAUDIUS: Where is Polonius?

HAMLET: In heaven; send hither to see: if your messenger finds him not there, seek him i’ the other place yourself. But indeed, if you find him not within this month, you shall nose him as you go up the stairs into the lobby.

― William Shakespeare

The Limitations of Calorie Counting

Calorie counting has been a cornerstone of various diets but has limitations. While it provides a numerical framework for monitoring food intake, it fails to consider the quality and satiety of the consumed foods.

Merely focusing on calories may lead to a lack of nutritional balance and sustainability. How often have you heard that losing weight is a matter of simple math? Cut 3,500 calories, and voila, you lose a pound. But this historical strategy needs to be revised.

If you and I each consume the same number of calories, we may get very different results in weight loss. My body has a different metabolism than yours does. 

We may consume different types of food, and our gut microbiome may vary. I have put away the counting calories idea (in favor of trying, with occasional success, to improve my diet quality).

The Fullness Mindset

Feeling full after a meal is closely tied to satiety, the feeling of satisfaction, and lack of hunger. Prioritizing the fullness factor involves choosing foods high in fiber, protein, and healthy fats, which can promote satiety and reduce cravings. 

By focusing on food quality and its ability to satisfy us, dieters can avoid overeating and naturally maintain a more balanced calorie intake. Could responding to our fullness level be a better way (than calorie counting) to lose weight?

Recent Research Findings on the Fullness Mindset

A recent study revealed that the fullness-focused approach and calorie counting led to similar small losses in weight circumference after a year.

First, some background. Since 2011, United States authorities have supported the two approaches to healthier body fat composition: 

• The Centers for Disease Control and Prevention National Diabetes Prevention Program’s calorie counting (CC) approach and,
• The US Department of Agriculture’s MyPlate (adherence to federal nutrition guidelines). 

Researchers conducted a randomized controlled trial comparing the CC and MyPlate approaches from 2015 to 2017. The 261 adult participants were overweight, of low income, and were mostly Latine. 

For both the calorie counting and MyPlate approaches, community health workers conducted two home education visits, two group education sessions, and seven telephone coaching calls over six months. 

The researchers evaluated satiation and satiety and monitored waist circumference and body weight. The team assessed these measures at baseline and six and 12 months, respectively.

Calorie Counting or Early Fullness Approaches

Here are the results:

Satiation and satiety scores increased for both groups. Waist circumference dropped in both groups. MyPlate, but not calorie counting, resulted in lower systolic blood pressure at six but not at 12 months. 

Participants for both MyPlate and CC reported greater quality of life and emotional well-being, and high satisfaction with their assigned weight-loss program. 

The most acculturated participants showed the greatest decreases in waist circumference. Neither approach resulted in significant weight loss. This finding suggests that while feeling full after a meal may not be a magical solution for substantial weight reduction, it can still play a crucial role in weight management and overall well-being.

Stop Counting Calories

Dieting is not only a physical but also a psychological endeavor. Calorie counting often promotes a restrictive mindset, causing individuals to constantly focus on what they cannot have. 

On the other hand, prioritizing fullness promotes a more positive relationship with food, allowing for flexibility and enjoyment. This approach enhances long-term sustainability by reducing feelings of deprivation and promoting a healthier mindset.

Building Healthy Eating Habits

Emphasizing fullness after a meal encourages mindful eating practices, fostering greater awareness of hunger cues and portion sizes. We develop a healthier relationship with food by listening to our bodies and eating until satisfied rather than until a specific calorie count is reached. This mindset shift can lead to lasting behavioral changes and the establishment of healthier eating habits.

Nutrient Density Role

Calorie counting often overlooks the nutritional value of food. By focusing on feeling full, dieters naturally gravitate towards more nutrient-dense options, such as fruits, vegetables, and whole grains. These choices provide essential vitamins, minerals, and fiber, supporting overall health and well-being beyond weight management.

Foods High in Fiber, Protein, and Healthy Fats

Here are some specific examples of foods that are high in fiber, protein, and healthy fats, which can promote satiety:

1. Chia Seeds. Chia seeds are rich in fiber, protein, and healthy fats. They expand in your stomach, creating a feeling of fullness and helping to control your appetite.
2. Quinoa. Quinoa is a complete protein source and contains a good amount of fiber. It also provides healthy fats, including omega-3 fatty acids, contributing to satiety.
3. Avocado. Avocado is a great source of healthy fats, including monounsaturated fats. It also contains fiber and a small amount of protein. Adding avocado to meals can increase their satiety factor.
4. Lentils. Lentils are high in both fiber and protein. They are also low in fat and have a low glycemic index, which means they provide sustained energy and help keep you full for longer.
5. Almonds. Almonds have healthy fats, fiber, and protein. They are a convenient and satisfying snack that can curb hunger between meals.
6. Greek Yogurt. Greek yogurt is an excellent source of protein, which helps keep you feeling full. It also contains some healthy fats and can be paired with high-fiber fruits or nuts for satiety.
7. Oats. Oats are rich in soluble fiber, which forms a gel-like substance in the stomach, promoting feelings of fullness. They also provide a moderate amount of protein and some healthy fats.
8. Salmon. Salmon is an oily fish that contains omega-3 fatty acids, which can help regulate hunger hormones and promote satiety. It is also a good source of protein.
9. Edamame. Edamame, or young soybeans, are high in both protein and fiber. They make a satisfying and nutritious snack or add it to salads and stir-fries.
10. Flaxseeds. Flaxseeds are rich in fiber and healthy fats, particularly omega-3 fatty acids. You can grind them and add flaxseeds to smoothies, yogurt, or oatmeal for an extra satiety boost.

Remember that individual nutritional needs and preferences may vary, so it’s important to incorporate a variety of foods that suit your dietary requirements and taste preferences.

Some Final Thoughts

While calorie counting has been the go-to strategy for many dieters, recent research suggests that prioritizing fullness after a meal may offer a more sustainable and effective approach to weight management. 

The new study’s findings demonstrate that both methods resulted in modest reductions in weight circumference, highlighting the importance of considering satiety and psychological factors in addition to numerical calorie intake. 

Calorie counting can be a restrictive lifestyle and not good for mental health. I travel a lot and want to eat the local cuisine without knowing the exact calorie count. The calorie-counting approach can cause psychological stress for many, as it did for the men in a wartime study.

By shifting our focus towards feeling satisfied and making mindful food choices, we might foster healthier eating habits and achieve long-term success in the weight management journey.

Key points — The Fullness Mindset vs. Calorie Counting

Question. Comparing The US Centers for Disease Control and Prevention National Diabetes Prevention Program’s calorie counting (CC) and the Department of Agriculture’s MyPlate (adherence to federal nutrition guidelines) approaches, is one better?

Findings. Satiation and satiety scores increased for both groups. Waist circumference dropped in both groups. MyPlate, but not CC, resulted in lower systolic blood pressure at six but not at 12 months.

Meaning. By shifting our focus towards feeling satisfied and making mindful food choices, we might foster healthier eating habits and achieve long-term success in the weight management journey.

The information I provide in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

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