Lose Weight Counting Calories Or Carbs
Carbs or calorie count for weight loss: Rujuta Diwekar and Nmami Agarwal believe that neither count calories nor count carbs are an effective way to lose weight. According to them, you must focus on practicing portion control and eating in moderation at all times.
Which number is a better indicator for weight loss- calories or carbs? Calories in and calories out is a simple way to decide how much you should eat. For weight loss, the number of calories you take in must be lesser than the number of calories you burn in a day. When it comes to carbs, you need to count the number of net carbs, which is obtained by subtracting fibre from total carbs per serving. Now to say which one of these is better, we would say neither.
Nutritionists like Rujuta Diwekar and Nmami Agarwal believe that neither count calories nor count carbs are an effective way to lose weight. According to them, you must focus on practicing portion control and eating in moderation at all times.
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For weight loss, Diwekar advocates eating local, seasonal and cultural, in time-tested proportions. Your diet should include a variety of fresh fruits and vegetables that are in season, pulses, lentils and legumes, nuts and seeds. Also what is important is to eat good fats like ghee, coconut oil, groundnut oil, mustard oil, etc, to provide your body with essential fatty acids. All of this, when combined with regular exercise (including both cardio and weight training) can help you lose weight effectively and sustainably.
We speak to nutritionist Nmami Agarwal, about which of the two approaches are better for weight loss, calorie counting or carb counting. She says, While counting calories does help in managing your weight because you take care of the whole algorithm of calories in versus calories out.But the shortcoming with only counting calories is that you are just focusing on the number of calories, and not on the nutrients.
One can also count carbs for losing weight, however, the problem with this approach would be that it focuses on just one macronutrient. Along with carbs, the other two macros: proteins and fats, also need to be tracked. Carbohydrate counting is usually a scientific approach used for diabetic patients, under the supervision of an exper. It helps in regulating insulin doses, Agarwal informs.
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Thus, when it comes to losing weight, the best approach is to be mindful of your proportions and keep a note of where your calories are coming from in terms of nutrient profile.
For both approaches, eating complex carbs that come from whole grains, proteins from lean meat or pulses and legumes, and fats from healthy sources like nuts, seeds, eggs and ghee, are the best choices, says Agarwal.
She further recommends that one should avoid refraining any major food groups for the purpose of weight loss. All three macros need to be consumed in a balanced and correct proportions for achieving weight loss that is sustainable in nature.
Calorie Counting: Friend Or Foe In Your Weight Loss Journey?
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. does not claim responsibility for this information.
Latest NewsIndia NewsWorld NewsLive Train statusPNR StatusEducation NewsBusiness NewsSports NewsMP Chhattisgarh NewsRajasthan NewsBRICS SummitGaming Laptop Under 50000PrintersAditya L1 Mission LiveIndia vs Pakistan LiveThis mantra is commonly associated with weight loss. However, the question remains, is sticking with a calorie restriction-based approach the best method for weight loss?
Our body utilizes the energy we obtain from food to power all of the essential processes necessary for survival, from muscle contraction to the synaptic activity needed in order for you to read this article.
If I Consume 1,200 Calories But My Carbs Are Higher, Will I Still Lose Weight?
From a scientific perspective, a calorie is defined as the amount of heat needed to increase the temperature of one gram of water by one degree Celsius.
From a nutrition point of view, a calorie, such as that we see listed on nutrition facts labels, is actually a kilocalorie, or kcal. However, nutritionwise, a calorie and kilocalorie are interchangeable and equal 4.18 kJ of energy.
Food manufacturers add an estimate of calories per serving on nutrition fact labels per the Nutrition Labeling and Education Act of 1990 (NLEA). This governing body requires that the calorie estimate be calculated from food components using the Atwater system.
How To Lose Weight Without Counting Calories
The Atwater system employs the 4-9-4 method, which stands for energy values of proteins, carbohydrates, and fats. The energy value of protein is 4 kCal per gram
Moreover, your body might not actually absorb all the calories you consume. Your gut bacteria, the method of cooking, the digestibility of a particular product, and other factors influence how many calories you will eventually extract from your meal.
Calorie tracking is often associated with intentional caloric restriction when dieting and wanting to create an energy deficit. There are both benefits and drawbacks to consider in regard to calorie tracking. Let’s begin by diving into the main pros for keeping track of your calorie intake.
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A randomized placebo-controlled clinical trial assigned participants to a 1500 to 1800 calorie diet for men and a 1200 to 1500 calorie diet for women.
At a 12-month follow-up analysis, the individuals had a statistically significant weight-loss rate (−8.0 kg in the time and calorie restriction group; −6.3 kg in the daily calorie restriction group).
According to some studies, counting calories, especially when shared on social networking sites, can significantly increase self-efficacy and accountability when trying to improve overall health.
Should You Count Calories Or Carbs To Lose Weight?
Even when simply using a calorie tracking app, many people experience motivational feedback and helpful social networking to create community and supportive communication.
Caloric restriction is associated not only with weight loss and a decrease in fat mass but also with a delay in age-related decline in functioning.
Alorie tracking can be a good choice for an individual looking to learn about the nutritional contents of the foods they like to eat. Counting calories brings awareness to appropriate serving sizes and macronutrient content. This can aid in weight loss in the future.
Which Is More Important When Trying To Lose Weight: Counting Calories Or Counting Carbs?
A primary concern for calorie tracking is the increased risk of eating disorders or disordered eating. Constantly keeping track of calorie intake can create an unhealthy relationship with food. In fact, a recent study showed that for 73% of the participants, using calorie counter apps contributed to their eating disorder.
Calorie-tracking applications can trigger, continue, or worsen eating disorder symptoms. This includes increased concern about eating, a greater extent of dietary restriction, binge eating, and more. Tracking caloric intake compulsively may negatively impact emotional health, which can lead to feelings of shame and guilt around eating.
Studies link calorie counting and self-weighing with increased eating disorder severity in college students. Conversely, calorie counting was also correlated to decreased intuitive eating, which is listening to the body’s natural hunger and fullness cues to dictate when to eat, what to eat, and how much to eat.
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It is not recommended to count or track calories if you have a history of eating disorders or disordered eating. Instead, speak with a registered dietitian about your health and weight goals.
While we have established that counting calories can help you effectively lose or maintain weight, many studies show this may be short-lived once calorie tracking stops.
When an individual loses weight, biological mechanisms in the body can resist that weight loss. These mechanisms include decreased metabolism and increased caloric intake. Therefore, simply reducing calories typically only has a short-term influence.
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Over the long term, yo-yo dieting or crash dieting can actually make weight loss even more difficult due to changes in metabolism.
Another main disadvantage of counting calories is focusing on the caloric value rather than the quality of the food, regarding density, satiety, and digestion.
For example, a candy bar may have fewer calories than a hearty green salad. Still, the salad’s nutritional value is much higher and would likely be more filling and satisfying to eat. So for that reason, it’s important to look at the nutrient density of the food, not just the energy or calorie density.
Calorie Vs. Carb Counting: Which Method's Best?
For long-term and sustainable weight loss or weight maintenance, consider the quality of the food instead of purely focusing on caloric value.
For instance, consuming foods high in added sugar, such as sugar-sweetened beverages, desserts, and breakfast cereals, can contribute to weight gain and obesity. Compare this to consuming fruits high in natural sugar, which contributes to decreased weight gain.
However, this method is self-reported by the user, and unless the individual has a nutrition education background, there is a potential for under-reporting. Consequently, it is often difficult to accurately represent energy intake when the data is self-reported.
Calories Or Carbs: What's Better For Weight Loss?
If you are at the beginning of your weight-loss story, you may benefit from calorie tracking as it helps you learn more about your food, labels, and the nutritional value of your meals. Additionally, tracking calories while you are on a calorie deficit may discipline some people and help them maintain their diet.
Calorie tracking also works great for organized people as a way of documenting their efforts and progress and also identifying what modifications they need to make to reach weekly goals.
Still, those who can’t stick to the habit and feel anxious about listing everything
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