Is Counting Calories Neccessary On A Whole Food Plant Based Diet?
One reason that diets often fail or never get attempted in the first place is that most people don’t like the grueling task of counting every calorie that goes into their mouth. To that end, many diet programs out there have tried to make the task a little more fun. Weight Watchers, for example, have you counting points. Noom uses a three-color system that divides foods up based on calories and how filling they are. But even with these supposedly fun twists, the novelty soon wears off, and then you soon fall off the wagon.
Well, do I have news for you. With the WFPB lifestyle, tracking what you eat is a thing of the past. For most of you, it just won’t be necessary. Now, let me make something clear. That doesn’t mean that you can completely ignore the calorie content of what you eat, but there’s no painstaking calorie counting or food journaling necessary.
Eating at a Calorie Deficit,
One of the most basic concepts of weight loss states that to lose weight, you must be eating at a calorie deficit. What this means, according to clevelandclinic.org, is that daily, you must be burning more calories than you’re taking in. Now how many calories you should be taking in will differ from person to person based on factors such as activity level, metabolism, weight, age and gender. The minimum general recommendation from Cleveland Clinic is 1200 calories a day. Any less, according to the clinic, and you may have a hard time getting all the required nutrients your body needs. For safe weight loss you should you be aiming to eat at a 500 calorie deficit. This will allow you to lose roughly 1 pound a week. It’s not the fastest rate of weight loss in the world, but it’s the safest and most sustainable way to do it.
Calorie Density
So, how do you make sure you’re eating at a calorie deficit without counting calories? You just follow the concepts of the Calorie Density approach.
Calorie Density, according to an article found on Healthline.com entitled, “Calorie Density — How to Lose Weight Eating More Food,” is defined as “a measure of the calorie content of food relative to its weight or volume.” It is also referred to as energy density, according to the article’s author, Rudy Mawer, M.S.c, CISSN.
The low-density foods contain the smallest number of calories per pound and the high-density foods contain the most. If a food has under 300 calories per pound you can easily eat large portions of these foods and still lose weight, says Jeff Novick M.S., RD in an article he wrote for Forksoverknives.com. He went on to say that foods with
between 300 and 800 calories per pound can still be eaten somewhat freely and, depending on your metabolism and general activity level, you may still lose weight or at least maintain your current weight. Any foods that have a calorie density above 800 should be greatly limited or avoided altogether.
Now here’s where the really good part comes in. When eating a WFPB diet, you’ll be eating mainly whole vegetables, fruit, starchy vegetables — like potatoes, corn and squash, whole grains and legumes. Guess where these foods fall on the calorie density scale? They are all 600 calories per pound or less. This means that as long as you fill your plate with lots of the above-mentioned foods and eat those foods from the other categories sparingly you won’t have to count a single calorie. You’ll get full on very few calories and keep your calorie intake at the aforementioned deficit without much effort at all.
You should get yourself a calorie density chart. They’re easy to find. I’ve seen several decent ones on the web. Print one out and keep it handy so you can refer to it anytime you are not sure where a food you’re considering eating falls on the calorie density scale. I’ll put a link to one at the end of this post.
Extra tips
There are a few other guidelines that you may want to keep in mind, according to Novick:
- Don’t drink your calories. Sugary beverages like fruit juice and sodas and even smoothies are high in calorie density and they won’t fill you up. Stick to water, sparkling water and unsweetened coffee and teas, and save your calories for more filling choices.
- Eat just until satiated. Stop eating just before you feel full. It takes a few minutes for the brain to register that you’ve had enough and send you the signal that you’re full. It’s when we wait for the signal to hit before we stop eating that leads us to overeat. Also, don’t eat so little that you’re going to get hungry a few minutes later. Being hungry all the time is one surefire way to sabotage your weight loss efforts. As for snacks, check the particular program guidelines for the diet plan you’re following. Philosophies where snacks are concerned tend to vary.
- Use the high-density foods in very limited amounts if at all. These foods can be used as accents to your main dishes. For example, add an ounce of nuts and seeds to a bowl of oatmeal or a couple of slices of avocado to the top of a Mexican-themed plate.
Now that I’ve covered the basics, I do have to mention to you one important caveat. Everyone’s body is different. What works for one doesn’t necessarily work for everyone else. For most, following the principles of calorie density will be enough. For others, you may find you’re having a more difficult time getting the weight off. If this is the case, you may need to track your macros (carbohydrates, protein, fats, fiber and water). there’s a very handy app called Cronometer that can help you do this easily. If worse comes to worse, It may help to seek out a trainer, a nutritionist or even have a conversation with your doctor.
Conclusion
Losing weight has been a challenge to most who attempt it. Finding the right plan and the right tools can give you that edge that you’ve been looking for. One of the best tools out there is the concept of calorie density. Not only does it rid you of the need to count every calorie that you consume, but It also pushes you towards eating a cleaner diet and boosts your nutrient intake. Just focus on eating from the low-density end of the scale, keep on track with your chosen program and you’ll be on your way to the whole new you that you’ve been dreaming about for years.
Calorie Density Chart
https://www.rootedsantabarbara.org/pdf/ACLM-Calorie-Density.pdf
To follow my journey follow me here at wholefoodplantbest.medium.com and on www.pinterest.com/wholefoodplantbest.
Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.