Do calories matter for weight loss?

Calories are very controversial in nutrition discussions. Traditionally, we’ve been told that weight loss is simple physics and we should just eat less and exercise more. Most of my patients are eating low energy diets and exercising hard, so why are they putting on weight? Do calories matter at all? Let’s look at what role they play, and what else we can do to optimise weight.

Technically, weight loss occurs when you consume fewer calories than your body burns, creating a calorie deficit. This calorie deficit causes your body to tap into its energy stores, such as fat, to meet its energy needs, leading to weight loss.

However, we are not robots and there are many more factors involved. Let’s look at quality, timing, frequency and digestion before we look at quantity.

The quality of the foods you eat is also important for weight loss. Eating nutrient-dense, whole foods that are rich in fibre, protein, and healthy fats can help keep you feeling full and satisfied while also providing your body with the nutrients it needs to function optimally.

In addition, the absorption of calories is influenced by various factors such as chewing, the state of overall digestion and whether we are rushing around while eating. Many of my clients choose to test their digestive function with a GI MAP, and this shows us so much information about their metabolism. Some clients have excess bacteria that means they extract more energy from foods than other people and crave highly processed sugary foods. By identifying and correcting these bacterial imbalances, we can reduce these cravings and support the metabolism to find it’s natural set point. Weight loss can be a helpful side effect.

When we eat every couple of hours, our digestive system doesn’t have enough time to ‘process’ the previous meal. Insulin is triggered again, and this plays a role in weight gain. Leaving a gap of 4-5 hours between eating is really effective, even when overall calorie intake is the same over the day. This is because the body needs to ‘rest and digest’ to fully break down the nutrients we are feeding it.

So while managing your calorie intake does play a role in weight loss, the quality of the foods you eat and how well your body absorbs and utilizes those calories is more relevant. Incorporating a variety of nutrient-dense, whole foods into your diet and focusing on eating slowly and mindfully can help support healthy weight loss. Knowing what foods are ideal for your body is the easiest and fastest way to optimising your health, and a personalised nutrition plan such as Metabolic Balance® is ideal for this.

Give me a call, and let’s work together to restore your health far beyond the number on the scales.