A Calorie is a Calorie When Considering Weight Loss

What’s more important for weight loss—the number of calories or the source of those calories? Are all calories created equal? If you are ready to start the process of losing weight, what should your diet look like? Let’s explore these questions—you might be surprised by the answers.

First, the calorie debate. In spite of the continued efforts of many here today-gone tomorrow diets to villanize one or more of the three main nutrients (carbohydrate, protein, fat), more research has accumulated over the years supporting the idea that calories are king when it comes to losing weight. 

A 2009 study published in the New England Journal of Medicine compared the effect of varying proportions of carbohydrate, protein, and fat on weight loss. It was found that over the first six months, participants lost an average of 12 pounds and decreased their waist size by about 2 inches, no matter which diet they followed. At 12 months, most participants (regardless of diet composition) began to regain some weight, and at 2 years, sustained weight loss was similar across the board, further eroding the belief that any one nutrient speeds up weight loss.

Moreover, the researchers were able to infer that for weight loss, the macronutrient breakdown of calories you take in matters only with respect to helping you stay with the eating plan. Most eating plans that are low in calories and unhealthy saturated fats and rich in whole grains, fruits, and vegetables can be a decent choice for weight loss. The study also noted that the more counseling sessions participants attended, the more weight was lost and the less regained. This continues to support the notion that behavioral, psychological, and social factors are often far more important for weight loss than the perfect mix of nutrients. 

Since 1993, more than 5,000 women and men have joined the National Weight Control Registry—an exclusive group including only people who have lost more than 30 pounds and kept it off for at least a year. One piece of information we have learned from examining these participants’ behaviors is that successful weight losers adopt a common focus on daily calories consumed and exercise. Put simply: they learn, over time, how to balance energy in and energy out, and remain conscious of this delicate state of equilibrium for the rest of their lives. Unfortunately, National Weight Control Registry members are in the minority since most people who try to lose weight do not follow the proven strategy of eating fewer calories (consistently!) and exercising daily.

So how do you figure out how many calories you should consume to bring about weight loss?

One of the most reliable and simplest ways to do this would be to consult with a registered dietitian who can provide you with an accurate calculation based on your age, weight, gender, and physical activity level. This calorie level will provide fewer calories than you typically consume, but it does not have to be a difficult plan to stick to. Many of my clients realize that they can actually eat a larger quantity of food once they become aware of caloric content. It can be as simple as forgoing one extra item per day, swapping different food choices, or trimming portion sizes. All of the calorie savings add up—and eventually translate into pounds lost.

Understanding your body’s caloric requirements will help guide your food choices tremendously; however, you must remember that in terms of healthy overall eating, all calories are not created equal.  There are better (whole grains) and worse (refined grain items like white bread) carbohydrate choices, good fats and bad, and optimal sources of protein.  But for weight loss, it does not matter if your entire day’s calories came from steak, bowls of pasta, or just chocolate. At the end of the day, it is the number of calories you have consumed in relation to those you have burned that makes all the difference. And finally, the personal strategy you employ to achieve your weight loss goals should resemble a manner of eating that you are willing to and can sustain for the rest of your life.