Understanding Calories

What we’ll cover:

• What is a calorie
• Why calories in food and drink can be misleading
• The Roczen approach to calories
• Should you calorie count?

You’ve likely heard the term "calorie” before, and for many people, you may have spent time measuring, counting and tracking your own calorie intake in search of weight loss. But what exactly is a calorie? Simply put, a calorie is a unit of energy. In the context of nutrition, it measures the amount of energy food provides to the body once digested. When we consume food, our bodies convert the calories from fats, carbohydrates, and proteins into the fuel needed for everything, from essential bodily functions to vigorous physical activity.

Despite their importance as an energy measure, it’s fair to say that there is somewhat of a movement away from counting and tracking calories on a daily basis - and this is something we advocate here at Roczen! The rationale behind this shift is based on emerging evidence and an understanding of how different foods affect our bodies and overall health.

Why calories can be misleading

Focusing solely on calorie counting can be misleading, as not all calories are equal. For example, 100 calories from sweets and 100 calories from broccoli have vastly different nutritional values; sweets provide quick energy with few nutrients, while broccoli offers essential fibre, vitamins, and minerals for health and bodily functions. Their impact on our blood sugars, energy levels and hunger are also significantly different - despite the overall calorie content being the same,

Additionally, focusing on every calorie can take away from the enjoyment of eating, leading to stress and disordered eating. It’s crucial to consider whether a dietary approach is sustainable long-term—if it’s likely you’ll abandon it, then it’s unlikely to be effective.

Geneticist Giles Yeo, an expert on obesity and diet science, argues that understanding the broader impact of foods on health, such as their effects on hormones and metabolism, is more insightful than calorie counts alone (Yeo,G, 2021). He notes that factors like the time of day, metabolic rate, and gut microbiome mean our bodies don’t process all calories the same way, making calorie counting less effective for some, depending on their unique biological makeup.

The Roczen approach to calories

Instead of calorie counting, we’re aiming for sustainable health improvements and health habits that naturally lead to a healthier intake of calories, without the need for regular tracking. In theory, the principles behind this are simple, however, we understand that it can take time to build the habits and behaviours necessary for long-term success. This is why at Roczen we have built our guidelines around a flexible approach that can allow us to find balance and enjoyment in our diet and lifestyle - arguably the most important factors when it comes to maintaining change in the long term.

Should I count calories?

Whilst we don’t encourage regular calorie counting, that doesn’t mean that it can’t be an effective method to use occasionally in order to recalibrate dietary habits and portion sizes. By tracking the calories in the food and drinks you consume, you can identify changes in your eating patterns and adjust accordingly to align with your health goals. This approach can be especially helpful if your eating habits are starting to compromise your goals. By identifying unhelpful patterns, tracking can allow you to make informed choices about portions and food types without needing to count calories daily.

Additionally, calorie counting can help you understand the energy density of foods, vital for introducing new foods into your diet, as healthy foods can still be high in calories and therefore contribute to weight gain if eaten in excess. Knowing the calories per weight of food can aid in selecting options that are both satisfying and low in calories, crucial for a balanced diet. While useful for those exploring new foods, it's essential to view calorie counting as a temporary educational tool rather than a long-term solution, focusing instead on a holistic and satisfying dietary approach.

Summary:

In conclusion, while calories are a valuable measure of energy, they do not provide a complete picture of food's impact on our health. At Roczen we focus on long-term change and advocate for a broader understanding of nutrition, where the quality and type of calories consumed are just as important as the quantity. Embracing this holistic approach can lead to more sustainable health outcomes and a more positive relationship with food and eating.

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