The BIG Calorie Counting Debate

OK so, this is a big topic but today I'm going to keep it short and sharp. Calorie Counting is a topic that causes a LOT of controversy in the health and fitness industry and it's definitely a conversation that gets trainers and their clients all riled up!Some professionals, like Michelle Bridges, sing the praises of a low calorie diet, whereas others, such as NYC celeb trainer David Kirsch poo-poo the idea, standing by the mantra that healthy eating isn’t a numbers game and natural nourishment should be the focus, rather than diet snacks.I tend to agree with the Kirsch’s of the world, mostly because I’ve seen so many healthy girls with fantastic body images go on a calorie counting program and suddenly become obsessed with food and their bodies, which is a really tough downward spiral to get out of!I’m also a big believer in understanding the science behind nutrition and creating awareness around the foods that nourish us on an individual level – what works for me won’t always work for you BUT regardless of what foods make our unique bodies smile, my belief is always that choosing the right ingredients, understanding how foods interact with our bodies and sitting down to eat mindfully trumps calorie counting, any ol' day.Another reason eating for health beats eating by numbers is that if you go too low (and what ‘too low’ means is different for everyone, no matter what you hear!), you’ll likely put your body into starvation mode, meaning that clever bod of yours will start storing as many of the calories you’re putting in as it can as fat. This is because the message your brain’s sending it is, “the food supply is dwindling, we need to store all we can in case there’s no more nourishment coming!”.This is all well and good while you’re still on your ‘diet’ (ever noticed the first 3 letters of this word spell DIE by the way? That's what your body thinks is happening, by starvation!) but as soon as you increase your intake by as little as an extra hundred calories or so a day (that’s less than one measly TimTam!), you’ll put all that weight back on (and more) quick-smart. Helloooo Yo-Yo effect!My best advice for anyone trying to take control of their health and body shape long-term is to invest in a good quality food education via an online course, a great personal trainer, a good naturopath/nutritionist, or a health coach and start to really get a good grasp on how different foods fuel your body.BUT if you’re hell bent on going low-cal for awhile, there are certainly ways you can do so without all the negative side effects, such as your bod going into survival mode, hormonal and mood disturbances, digestive issues etc.

Here are my top tips for what to eat if you’re a calorie counting addict:

• Be aware that not all calories are created equal – 100 calories of white rice crackers is certainly not going to do anything near as much for your body composition or overall health as 100 calories of good quality fat, lean protein, or colourful veggies!
• Make sure you DO eat a small amount of good fats with every meal and snack. This will ensure your body doesn’t go into survival mode, as fat tells your body “the food supply is good” and encourages a healthy metabolism, rather than slowing that baby down to hold on to calories in case of famine. Choose organic, grass-fed and free range meats, eggs, avocado, nuts, good quality cold-pressed oils and oily fish.
• Don’t drop calories too quickly! If you go from eating 2,000 calories one day to 1,000 the next, your body’s going to get a bit of a shock. Remember that body fat is a survival mechanism, so if you shift it too quickly, your bod will only want to put it back on. Slow, consistent fat loss is best and therefore, gradually decreasing calories is a much better idea than reaching straight for the lemon detox packet!
• Make sure you are still eating a variety of good quality wholefoods. Just choose lighter calorie and denser fibre options like veggies, fresh fruit, beans and legumes, lean proteins, etc.
• Take a good quality fish or krill oil supplement to encourage weight loss, boost vitamin uptake and provide essential Omegas.
• Eat every 2-5 hours (depending on your individual metabolism), eating when you’re slightly hungry but not starving, to avoid that uncontrollable feeling of ravenous hunger, which can lead to overeating.
• Concentrate more on portion size than calories where you can. Nope, you shouldn't eat 5 tubs of yoghurt just because it has less calories than 2 pieces of bread. Eat mindfully, with no distractions (yes friendly TV, I'm talking about you!) and stop when you're content, not 'full'.

 At the end of the day, one of the easiest and most effective ways to lean out is to kick sugar to the curb for awhile, cut down on wheat and heavy dairy products and just focus on eating good quality wholefoods, packed with nutrients and easily digested by your body. If what's on your plate once had eyes or grew in the ground/on a tree, it’s a food tailor-made to be used in all the right ways by the human body. Enjoy your post-winter health kick peeps!