icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Should You Count Calories?

22nd May 2023

22nd May 2023

By Adele Webb

Calories – a trigger word for some, this pesky unit of energy tends to build up a love/hate relationship in many of us. Looking at the back of a food packet in the supermarket to see if that particular item is within your calorie allowance will be an all too familiar situation for some. There’s no wonder why – this world is obsessed, and they are everywhere – on menus at restaurants, on pretty much any packaged food, and you can even use a calorie counter on Google to find out how many calories are in an apple – should you even count calories in fruit? We’re not sure.

On April 2022, the UK government implemented a new strategy to tackle obesity – all menus in restaurants and cafés, online menus, food delivery platforms, and food labels must present calorie information, in the hope that this will allow the nation to make more informed decisions when it comes to their food choices. Strangely, the focus is usually on the number of calories instead of the quality of the food we consume. For example, there’s scientific evidence that supports the fact that protein is good for numerous reasons, including weight loss, and we too join this with our range of protein powders like The Health Protein. But the struggle lies with the science behind calorie counting. We stand victorious behind those who want to get fitter, leaner, and toned, but does counting calories cause a health detriment, and therefore should we really be tailoring our lifestyle towards this approach? We are here to help answer this question – is it just a fad - or should we really be counting calories? 

What Are Calories?

Before we begin our calorie-counting quest, let’s start by outlining what a calorie is. For a basis, a calorie is a measure of energy, usually to measure the energy content of foods and drinks. Without this, our bodies will simply not function. However, when we consume more calories than we need, the body transforms this into fat which consequently over time will lead to weight gain (not good). Different people require different amounts of calories per day, and this is where it gets tricky. Let’s hope you are keeping up. Generally speaking, the recommended daily calorie intake is 2,000 for women and 2,500 for men. However, the amount of energy you need will also depend on certain factors like:

  • Age – for example, children and teenagers will need more energy than adults due to their metabolism
  • Lifestyle – for example, how active the individual is – do you frequently go to the gym or spend most of your working life sitting at an office desk?

Size – someone’s height and weight can affect how quickly they use energy too

These are only a few contributors, with others being hormones like thyroid hormones, some medicines which contain steroids, and certain illnesses. The whole process of calorie counting is daunting, not to mention confusing and complicated.  Now you can see why so many people struggle with it.

The Pros And Cons Of Calorie Counting

1200 calories a day – what? This may sound crazy, but to lose weight and get in better shape, some people seriously restrict their intake for a quick fix. On one hand, monitoring the number of calories you consume will make it easier for you to keep control of your own journey, allowing you to hit personal goals. But on the other, this control can go too far and subsequently can lead to a bad food relationship. Knowing whether calorie counting is the right choice for you is difficult, so let’s outline the pros and cons starting with the positive impacts.

Positives Of Counting Calories

  • Teaches portion control

As we have spoken about before, calorie counting allows you to keep control, and this also applies to the size of your meals. Once the individual learns how much they should be consuming each day, they can adjust the size of their portion accordingly – really helpful for those who overeat too! So to speak, people tend to not overeat the healthier choices like vegetables, and instead help themselves to that extra portion of porridge or rice, especially within the cold winter months. Portion control allows you to keep track of how many carbohydrates and fats you are consuming, which in return will reward your body.

  • More open to healthier alternatives

Tracking calories and keeping within your daily amount could also push you to switch that calorie-dense pasta pot with a healthier alternative with fewer calories like zucchini, or sweet potato. Healthier options tend to have fewer calories which after all is a win win situation surely?

  • Leads to more mindful eating

Calorie counting allows the individual to connect more with what they are consuming as they are taking notice of what they are eating. We know the feeling: just aimlessly shovelling food into our mouths like we are a robot, not truly thinking about where our food comes from and what is in it. Counting calories allows us to closely monitor the content of our food which includes where it was produced and even the air miles. This in return will encourage people to eat more sustainably and locally. There’s something refreshing about local produce don’t you think?

Negatives Of Counting Calories

  • Can be imprecise and untrustworthy

Interestingly, it is said that food labels on packages are not always precise, and that most food administrations have a rule that allows companies to have a 20% allowance, so when a label states that it has 200 calories, you could be actually consuming 160 or even 240 calories! If that wasn’t enough, at-home cooking is very measurement based which means you must have access to a scale or measurement jug. If you calculate your portion incorrectly, the number of calories you intake could be wrong and therefore ruin your plan. 

  • It can be boring and time-consuming

I don’t know about you but spending every waking hour analysing and calculating how many calories your body is taking in can be tiresome. We are busy people, and barely have time to put on the washing in the morning, let alone measure out how many pieces of oats we are adding to our breakfast. It’s an additional task to add to one’s day, and another component that our brain must think about. Seeing results takes time, and that is simply something most of us just don’t have.

  • It can ruin food

As human beings, we love food. Most of us get a sense of excitement out of our next meal, if that’s with trying a new dish, or going to a new restaurant – food brings us that joy in our mundane life. However, counting calories can strip us of this joy as we begin to categorise food into ‘good’ and ‘bad’ and therefore stop ourselves from eating that mid-week pizza that used to be the highlight of our week. Doesn’t everyone have pizza Thursdays? 

  • Can lead to unhealthy eating habits

Our last negative is a serious subject, and so many have fallen victim to this. Firstly, counting calories can lead to the individual focusing all their energy on lower-calorie foods instead of nutrition. So, you may be opting for low-calorie foods like certain yogurts, cereal bars, etc, but not realising that these are full of sugar and therefore not fuelling your body with the correct nutritional benefits. In the long run, this could cause serious deficiencies. It could also spark an addiction, and people can get fixated on consuming as little calories as possible which therefore leads to an eating disorder.

Healthier Alternatives To Calorie Counting

For those of you who would like to lose weight and get in better shape but don’t want to calorie count, there are some healthier alternatives instead:

  • Use smaller plates to trick your brain into thinking that you are eating more than you are
  • Eat more protein which can reduce appetite and increase the amount of fat burnt
  • Eat fewer carbs
  • Make time for more sleep and reduce stress levels
  • Skip the condiments – say bye to your beloved ketchup bottle (sorry)
  • Drink plenty of water
  • Count colours instead of calories – focus more on nutrient-rich produce
  • Eat Intuitively - Listen to your body and eat when you are hungry

Summary

Deciding whether calorie counting is worth it is not easy, and it all depends on your own mindset, lifestyle, and requirements. However, we can’t ignore the negative benefits that this craze can cause - someone’s health needs to be the priority and maintaining a healthy balanced eating regime will ensure this. We are aware that this topic and article could be triggering for some, and if you or someone you love needs help there are plenty of helplines that can be of assistance. The body needs food to survive, and maintaining a well-balanced diet is key. A happy diet equals a happy you.

Product Spotlight

Need Expert Advice?

Other Insights

Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
The Real Deal on Continuous Glucose Monitors (CGMs)
Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more