The Whole Calorie Counting Thing

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ozrock1

Joined: Feb 14
Posts: 12

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Posted: 08 Feb 2014, 11:26
I am confused by this whole calorie counting thing. Some nutritionists say don't worry so much about how many calories, but the food you eat. On the other hand, some doctors say that you are supposed to worry about the number of calories you eat.

For example, I remember a presentation by Isabel De Los Rios, certified nutritionist where she said metabolizing the same amount of calories in a candy bar is not the same as metabolizing the same amount in vegetables.

Also, I am thinking about the amount of calories in two tablespoons of Extra Virgin Olive Oil, which is somewhere over 200 cals. yet Olive Oil is a staple of the Mediterranean diet nnd people in that region have a long life span.

Is there anyone on here who has CLEAR FACTS about what I have asked? I want to lose weight, but I'm not sure if I should really worry about calories, or the food I eat.
kitty-eared-...

Joined: Oct 11
Posts: 55

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Posted: 08 Feb 2014, 11:36
It seems that in the world of weight loss there are no distinct facts outside of calorie deficits will eventually result in weight loss, and even that can be disputed. There is some truth to what you said about different foods metabolizing differently, but part of that also has to do with things outside of the calories in said food. Obviously a candy bar with 200 calories is going to affect you differently than 200 calories worth of broccoli. In my experience, it really comes down to finding something that works for you personally. I love the calorie counting because it helps me stay on track, but I know there are diet plans out there that don't involve calorie counting at all and people swear by them. Clear cut answers are hard to find because not all bodies function the same, and the methods to lose weight don't work for everyone across the board. It took a bit of experimentation with various diets for me to find something that left me feeling satisfied but let me drop weight, too. This site is really good for comparing diets on (under the actual 'diet' tab at the top of the page). Do some research and see if you can find something that resonates with you
DairyKing

Joined: Sep 11
Posts: 276

      quote  
Posted: 08 Feb 2014, 11:44
Don't 'worry' about anything. It's proven that worrying causes high cholesterol. Do everything in moderation. Obviously, if your RDI is 2000 calories a day, you are not going to have a healthy weight loss if you consume those 2000 calories in candy bars which are primarily sugars. Whether you are following Adkins, South Beach Diet, or your own eating plan, eat a balance of nutritious foods and stay close to your RDI for weight loss. And stay active, if you're not building muscle which burns more fat even when you're sleeping, you will have a very frustrating journey. It's all about the balance of good nutrition, exercise and taking in less calories than you expend. There are a lot of good articles on this site for helping maintain that balance. Hope this helps.
" Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the grey twilight that knows not victory nor defeat."
Teddy Roosevelt
Draglist

Joined: Jun 12
Posts: 922

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Posted: 08 Feb 2014, 11:53
I agree with DairyKing, but the bottom line is yes, you need to count calories. You should eat good food, too, but eating more good food than you burn will not lose you weight. I tried every fad and blah-blah-blah theory for 30 years but not until I learned how much my body was burning and then adjusted my calorie intake to a deficit did I lose 130 lbs. Everything else is interesting but a distraction. I have put some links up at diettruth.org if you are interested.
BuffyBear

Joined: Feb 11
Posts: 410

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Posted: 08 Feb 2014, 11:54
May I suggest a Book? "The Calorie Myth" by Jonathan Bailor. Calories do count, but not the way "conventional wisdom" would have you think. The only reason I count them is to help me control the amount I eat (unfortunately, I am a natural born glutton).
Eat like your life depends on it.

corifeo

Joined: Nov 13
Posts: 294

      quote  
Posted: 08 Feb 2014, 13:09
I with Draglist counting calories is the only way to lose weight effectively but counting calories is not a diet but a way to measure how much of your diet you can consume.

“I am confused by this whole calorie counting thing. Some nutritionists say don't worry so much about how many calories, but the food you eat. On the other hand, some doctors say that you are supposed to worry about the number of calories you eat.” ozrock1

These are is two different topics in one, one is the nutritionals value of the food you’re eating and the other one is Caloric value or the amount of energy the food has and you need.
I will only address one the caloric one, for losing weight you most give your body less energy than it needs creating a caloric deficit this is the only way to lose weight. This is a scientific true how you go about creating this deficit is up to you.

“For example, I remember a presentation by Isabel De Los Rios, certified nutritionist where she said metabolizing the same amount of calories in a candy bar is not the same as metabolizing the same amount in vegetables.” ozrock1

Yes this is true but it still does not change the fact that a calorie is a calories if you get more then you need you will gain weight if you have less then you need you will lose weight.

“Also, I am thinking about the amount of calories in two tablespoons of Extra Virgin Olive Oil, which is somewhere over 200 cals. yet Olive Oil is a staple of the Mediterranean diet nnd people in that region have a long life span.” ozrock1

They consume less calories every day then the average American and are also more physically active.

“Is there anyone on here who has CLEAR FACTS about what I have asked? I want to lose weight, but I'm not sure if I should really worry about calories, or the food I eat.” ozrock1

Yes of course there are many. But please don’t confuse dieting for health and dieting for weight lose they are not the same thing.

http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf

http://www.fao.org/docrep/007/y5686e/y5686e00.htm

http://rajganpath.com/2011/07/07/the-great-starvation-experiment-part-1/

http://www.balancedmk.co.uk/balancedmk/ReBalance_Hadouts_2011_files/Minnesota%20Starvation%20Study.pdf

The CALERIE Study: Design and methods of an innovative 25% caloric restriction intervention

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3185196/

NIH study finds calorie restriction does not affect survival

http://www.nia.nih.gov/newsroom/2012/08/nih-study-finds-calorie-restriction-does-not-affect-survival

High levels of energy expenditure in obese women

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1339917/

Obesity in Britain: gluttony or sloth?

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2550498/

Effectiveness of interventions to promote physical activity in children and
adolescents: systematic review of controlled trials.

http://www.sanjuancollege.edu/Documents/AlliedHealth/HHPC/Fitness%

20Education/ResearchArticles/ChildrenAndHealth/intervention_to_promote_PE.pdf
Ekelund et al. (2006). TV viewing and physical activity are independently associated with metabolic risk in children: the European

Prentice & Jebb (2007). Fast foods, energy density and obesity: a possible mechanistic link. Obesity Reviews 4, 187.

Johnson et al. (2007). A prospective analysis of dietary energy density at age 5 and 7 years and fatness at 9 years among UK children. Int J of Obesity, [epub ahead of print].

Wynne et al. (2006). Oxyntomodulin increases energy expenditure in addition to decreasing energy intake in overweight and obese humans: a randomised controlled trial. Int J Obes (Lond).

ERS data suggest that average daily calorie intake increased by 24.5 percent, or about 530 calories, between 1970 and 2000.

http://www.usda.gov/factbook/chapter2.pdf
http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5304a3.htm
http://www.statcan.gc.ca/pub/82-003-x/2009004/article/10933-eng.htm
Draglist

Joined: Jun 12
Posts: 922

      quote  
Posted: 08 Feb 2014, 13:38
Great info as always.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 09 Feb 2014, 08:38
I couldn't say anything that others haven't said already. Smile Count your calories (and your macros). Create a calorie deficit, and lose weight. Smile
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
wholefoodnut

Joined: Jul 12
Posts: 3,466

      quote  
Posted: 09 Feb 2014, 14:58
Eat nutritionally dense foods, minimally processed, lots of vegetables, watch the saturated fats you consume and use the good ones like olive, flax, and grape seed. Exercise is extremely important for your well being. Don't do a fad diet, diets don't work. Life changes work. All well said above,
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
ozrock1

Joined: Feb 14
Posts: 12

      quote  
Posted: 09 Feb 2014, 16:33
Just want to thank everyone for all of the responses and ideas. I am down 4 lbs, in the last week, so I must be doing something right.
ozrock1

Joined: Feb 14
Posts: 12

      quote  
Posted: 11 Feb 2014, 20:47
More on the calorie counting thing, this time in terms of a wake up call. I never realized how many calories you can consume without even thinking about it.

My wife and I went to an early Valentine's Day dinner at Outback Steakhouse. I only had a quarter of the Rib-eye, a few slices of bread, a small part of the Bloomin' Onion, and some Asparagus. My wife and I put almost all of out food in take home boxes before we even started to eat.

Still, when I got home, and plugged everything into the calorie counter, I ended up 1100 calories over my daily amount. Lesson learned.
Draglist

Joined: Jun 12
Posts: 922

      quote  
Posted: 11 Feb 2014, 21:08
It's crazy, Ozrock, and that's what gets you. Good job on getting on top of it. For me, eating out has had to become a rare treat, as they put SO many calories in everything. Cheers. Bill
wholefoodnut

Joined: Jul 12
Posts: 3,466

      quote  
Posted: 11 Feb 2014, 21:46
Fyi outback and many others often top their steaks with butter when they are done to add more flavor and juiciness. Surprising how many calories a piece of beef will add.
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
Ruhu

Joined: Sep 12
Posts: 553

      quote  
Posted: 12 Feb 2014, 06:06
I agree, but eat out more than I'd like, especially when traveling. Luckily, now, many restaurants have their menus & nutrition info online. I try to check before I go if I can, but am always amazed at some of the info. Also, the differences between different restaurants can be shocking too. Thanks for the great reminder!
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
gnat824

Joined: Jul 10
Posts: 1,712

      quote  
Posted: 12 Feb 2014, 10:27
My take- balance of calories (in/out) are the primary factor in gaining and losing weight, but they aren't the only one and it isn't an exact science. Not all calories are created equally (100 calories of chips vs 100 calories of vegetables) and the nutrition in what you're eating becomes more important when you're eating less. How many calories you burn is also a crapshoot, based on averages, so you'll never be able to be 100% accurate in your calculations.

I think just as important as crunching the numbers, though is the learning process that comes with counting calories. Most of us are eating more calories than we thought we were (often WAY more) and didn't realize how skewed many of our portion sizes are. Don't just blindly log calories but pay attention to how big portions should be compared to how much you were used to eating. A chicken breast, a bowl of ice cream, tortilla chips, cereal, nuts - just a few of the items where my idea of a portion was much larger than it should have been. Identify those items that are your weakness, the things that you can't keep in the house. Find SATISFYING meals that you would (and WILL) eat even if you weren't trying to lose weight. Incorporate more veggies into your diet. Losing weight is one thing, but keeping it off is another and the more you embrace the learning experience and develop healthy habits, the more successful you'll be in the long run.
- Natalie
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 12 Feb 2014, 10:57
Gnat is SO right, as are everyone else. There's a lot of great thoughts and info in this thread.

In regards to dining out - I live in a small(ish) town in Denmark. There is zero nutritional info on anything. I have simply picked my favorite dishes at the restaurants I prefer going to, and asked the owner for the info. They have generally been very nice about telling me what I'm eating. I then make a not for it, save it in my calorie counter, and use that for the future. Smile
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
ozrock1

Joined: Feb 14
Posts: 12

      quote  
Posted: 13 Feb 2014, 10:50
Once again I want to than everyone for the great ideas and help. I am new to this whole thinking about what I eat thing. I was a borderline type II diabetic who recently 'graduated' to Type II.

Needless to say, I now really need to pay attention to what I eat. The hardest part for me, is to figure out carb, protein, fat balance, and to plan meals. Does anyone know of a free resource online which will help to calculate these things, such as this website does?

I have a very busy life, so until I am able to eyeball, and get familiar with what I can eat when, the easier the tools I can use, the better.
liv001

Joined: Oct 09
Posts: 676

      quote  
Posted: 13 Feb 2014, 11:14
Were you not recommended a low carb diet for your diabetes?
ozrock1

Joined: Feb 14
Posts: 12

      quote  
Posted: 13 Feb 2014, 12:18
I go to the VA. The doc just gave me Metformin and didn't say anything else, besides lose some weight in 4 months. I figure, there has to be a better way; as in as you mentioned Liv001, less carbs, eat more veggies, more healthy meals, etc.

I bought a couple of Diabetic cookbooks and am going to start with that. My biggest thing is trying to figure out besides calories, is the keeping track of carbs.

Like I wrote in the previous post, I am very busy, so the easier the better for me to get started.
liv001

Joined: Oct 09
Posts: 676

      quote  
Posted: 13 Feb 2014, 12:24
I would check into low carb diets and diabetes if I were you.

Busy is good but health must be the most important part. If you do not have health I think you cannot be busy.

So what is it that would make it easier for you? A planned menu?



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