Do calories or food choices matter more in losing weight?

laroyla · September 2018

I am starting my journey to lose weight and I want some help getting started. My first cuts will be to stop eating fast food, no more sugary drinks, less processed food and counting my calories. This being said I will have cheat days where I can still enjoy the food I used to eat, just not every day or every week. I am wondering if it is more important to count the calories or still watch the food I am eating. For example, will I still lose weight if I eat mac & cheese, french toast, baked potatoes, garlic bread etc.? If I am using portion control and staying within my limits of daily calorie intake. With that being said, I still plan on incorporating healthier foods and more fruits + veggies.
Any insight/thoughts/personal experience would be appreciated.

amusedmonkey · September 2018

Yes, weight loss is more about calories than anything else. Being able to achieve a caloric deficit consistently is more about food choices. I eat potatoes several times a week, sometimes more than once a day. Potatoes are wonderful because they fill me up. I eat cheese several times a week, too, because it tastes good. I eat bread every single day. I don't consider myself cheating when I eat these things because I'm within calories and my food choices make dieting easier for me.

For weight loss, the number one priority is to keep your calories consistently lower than what your body burns. Anything you do beyond that with food choices is done to make dieting easier, reduce hunger, achieve good nutrition...etc. It's important to find a way of eating you find pleasant and sustainable because it makes being in a caloric deficit easier. If eating the things you mentioned makes dieting easier for you and helps you be within calories more often than not, then you're doing it right. I still wouldn't call it cheating, though.

Keep in mind that some of these things you mentioned are high in calories, so if you're not precise with them, you may end up eating more than you think. I personally use a food scale for everything in order to be able to eat everything without worrying.

estherdragonbat · September 2018

Calories are king for weight loss. You will find that, with fewer calories, you learn that certain foods/macros are more filling than others. That varies from person to person.

As long as you can keep within your calories, you can eat what you want (just not always when you want or as much as you want).

Personally? I've dropped 107 lbs without cutting out any foods in theory. In practice, I've cut way back on bakery treats, try to limit my desserts to 200 calories or fewer per serving, and stopped ordering certain foods in restaurants. The place near me where they bring out a single serving of pasta in an overflowing salad bowl? Yeah, I know that one bowl might put me over my daily calories; I'll order the personal pizza or something easier to ballpark like lasagne or stuffed manicoti. And stuff I can't keep out of I don't buy (or buy a small 'fun' size).

kommodevaran · September 2018

To lose weight, you just have to eat less (fewer calories than you burn). You (the universal you) don't have to count calories, just eat less of them. Some people have to count calories in order to ensure a calorie deficit, others can do it by simply reducing portion sizes and cut way back on the most calorie dense foods while they increase their intake of fruit, veg, lean meat, whole grains. So it depends on you.

Personally, if I were to lose weight now, I would just stick to three meals per day, simple but tasty meals, cooking as much as practically prssible (and fun) from scratch, leave treats for special occasions, and not count a single calorie. Because this is what I do to maintain my weight. But I don't think I could have managed this without having counted calories during weightloss and a bit into maintenance, so I am not against counting calories - it taught me how to eat, to trust that I had enough (but not too much) and to trust myself. I have a history of food pushing growing up, and food sneaking/semi-binging interspersed with strict dieting. But I have never had any body image issues beyond perceiving myself "fat" when I was just a little chubby and being in denial as I approached obesity for real.

So I think what it boils down to, is what your issues with food are, and your personality, and your schedule, and when it comes to whether to count calories or not - how you approach it.

Stockholm_Andy · September 2018

Calories.

The choice of food may help, or hinder, your ability to hit your calorie goal but its the number of calories that matter.

Stockholm_Andy · September 2018

kommodevaran wrote: »

To lose weight, you just have to eat less (fewer calories than you burn). You (the universal you) don't have to count calories, just eat less of them. Some people have to count calories in order to ensure a calorie deficit, others can do it by simply reducing portion sizes and cut way back on the most calorie dense foods while they increase their intake of fruit, veg, lean meat, whole grains. So it depends on you.

Personally, if I were to lose weight now, I would just stick to three meals per day, simple but tasty meals, cooking as much as practically prssible (and fun) from scratch, leave treats for special occasions, and not count a single calorie. Because this is what I do to maintain my weight. But I don't think I could have managed this without having counted calories during weightloss and a bit into maintenance, so I am not against counting calories - it taught me how to eat, to trust that I had enough (but not too much) and to trust myself. I have a history of food pushing growing up, and food sneaking/semi-binging interspersed with strict dieting. But I have never had any body image issues beyond perceiving myself "fat" when I was just a little chubby and being in denial as I approached obesity for real.

So I think what it boils down to, is what your issues with food are, and your personality, and your schedule, and when it comes to whether to count calories or not - how you approach it.

That's one of the best posts I've read on this forum for a very long time.

You should save that text and reuse it for similar questions when they come up. Realistic, simple and valuable advice.

Evelyn_Gorfram · September 2018

laroyla wrote: »

I am starting my journey to lose weight and I want some help getting started. My first cuts will be to stop eating fast food, no more sugary drinks, less processed food and counting my calories. This being said I will have cheat days where I can still enjoy the food I used to eat, just not every day or every week. I am wondering if it is more important to count the calories or still watch the food I am eating. For example, will I still lose weight if I eat mac & cheese, french toast, baked potatoes, garlic bread etc.? If I am using portion control and staying within my limits of daily calorie intake. With that being said, I still plan on incorporating healthier foods and more fruits + veggies.
Any insight/thoughts/personal experience would be appreciated.

The way I see it:
- You will lose weight if you eat fewer calories than you use up, but you may not become any healthier in other ways.
- You will be healthier if you eat healthier foods, but you may not lose any weight.

And yes, you absolutely can lose weight and become healthier; and still occasionally eat mac & cheese, etc.; by using portion control and staying within your limits of daily calorie intake. It is not easy, but it certainly can be done. In fact, my personal opinion is that you very much should incorporate your favorite high-calorie foods into your weight loss plan, to help prevent cravings and binges, and to help you maintain your weight loss once you've achieved it.

psychod787 · September 2018

Calories are king yes, but food choices may help you hit your goals. Lean meats, veggies, most fruit, tend to be less energy dense. High fat, high sugar, hyperpalitable foods tend to be energy dense. We tend to over eat on hyperpalitable energy dense food. They tend to lack protein and fiber. Protein fills most people up, carbs can be satisfying, fats alow digestion. Carbs are not the devil, fat is not evil. I use this example. A serving of Oreos has about 210 cals. High sugar and fat. Basically no fiber or protein. Nothing wrong with Oreos btw, before I get woo's for food fear mongering. They weigh what maybe 90 grams max? Look at sweet potatoes or chicken breast. 25 cals an oz for raw chicken breast, 180hram sweet potato 130 cals? What's going to fill you up. Just my 2 cents. Btw Oreos soooooo good

estherdragonbat · September 2018

psychod787 wrote: »

Calories are king yes, but food choices may help you hit your goals. Lean meats, veggies, most fruit, tend to be less energy dense. High fat, high sugar, hyperpalitable foods tend to be energy dense. We tend to over eat on hyperpalitable energy dense food. They tend to lack protein and fiber. Protein fills most people up, carbs can be satisfying, fats alow digestion. Carbs are not the devil, fat is not evil. I use this example. A serving of Oreos has about 210 cals. High sugar and fat. Basically no fiber or protein. Nothing wrong with Oreos btw, before I get woo's for food fear mongering. They weigh what maybe 90 grams max? Look at sweet potatoes or chicken breast. 25 cals an oz for raw chicken breast, 180hram sweet potato 130 cals? What's going to fill you up. Just my 2 cents. Btw Oreos soooooo good

In Canada a 2-cookie serving of Oreos is only 110. Just saying.

psychod787 · September 2018

estherdragonbat wrote: »

psychod787 wrote: »

Calories are king yes, but food choices may help you hit your goals. Lean meats, veggies, most fruit, tend to be less energy dense. High fat, high sugar, hyperpalitable foods tend to be energy dense. We tend to over eat on hyperpalitable energy dense food. They tend to lack protein and fiber. Protein fills most people up, carbs can be satisfying, fats alow digestion. Carbs are not the devil, fat is not evil. I use this example. A serving of Oreos has about 210 cals. High sugar and fat. Basically no fiber or protein. Nothing wrong with Oreos btw, before I get woo's for food fear mongering. They weigh what maybe 90 grams max? Look at sweet potatoes or chicken breast. 25 cals an oz for raw chicken breast, 180hram sweet potato 130 cals? What's going to fill you up. Just my 2 cents. Btw Oreos soooooo good

In Canada a 2-cookie serving of Oreos is only 110. Just saying.

I'm moving to Canada! Aye? Lol

VUA21 · September 2018

Calories are king.

No matter how healthy a diet is, if you consistently eat over your maintenance calories, you will gain weight.

That being said. While calories dictate weight, people should aim to eat a mostly healthy diet, treats in moderation are perfectly fine, for optimal health as well.

Also, many "treats" tend to be very high in calories, so having a lot of treats may leave you feeling very hungry as the total volume being eaten would be low.

1BlueAurora · September 2018

Well, I went from 173 to 140 pounds in about 5 to 6 months (I should have lost more slowly, though - I think a half pound to 1 pound a week instead of losing 2 per week is a much better choice). For me, I ate scrambled eggs (74 calories each) for the protein energy, apples with cheese, veggies and fruits. And a treat almost every day. Just log in a cookie at the beginning of your day and eat it if you still can stay within your calorie goal. It does matter what you eat to the extent that you will feel better. When I ate potato chips instead of half an avocado, I felt a little lethargic or just didn't enjoy all the salt. So don't deprive yourself of all the things you enjoy, make it fun every day and you'll have an easier time of it.

Evelyn_Gorfram · September 2018

estherdragonbat wrote: »

psychod787 wrote: »

Calories are king yes, but food choices may help you hit your goals. Lean meats, veggies, most fruit, tend to be less energy dense. High fat, high sugar, hyperpalitable foods tend to be energy dense. We tend to over eat on hyperpalitable energy dense food. They tend to lack protein and fiber. Protein fills most people up, carbs can be satisfying, fats alow digestion. Carbs are not the devil, fat is not evil. I use this example. A serving of Oreos has about 210 cals. High sugar and fat. Basically no fiber or protein. Nothing wrong with Oreos btw, before I get woo's for food fear mongering. They weigh what maybe 90 grams max? Look at sweet potatoes or chicken breast. 25 cals an oz for raw chicken breast, 180hram sweet potato 130 cals? What's going to fill you up. Just my 2 cents. Btw Oreos soooooo good

In Canada a 2-cookie serving of Oreos is only 110. Just saying.

I'm a makin' a run for the border, right now!

Scottgriesser · September 2018

Has been covered in previous responses so I'll just give my anecdotal opinion.

Lost over 60 lbs (290-230) while drinking beer, eating wings, having bbq's at the pool, taking shots, drunk eating entire pizzas on "cheat days". These cheat days are almost entirely earned by doing heavy cardio that day if not banked throughout the week.

Rest of the week is far more calorie controlled, but the the foods are still whatever I want as long as they are in budget.

TLDR: You can eat and drink whatever you want and still lose weight if you are consuming at a deficit. "Healthy" foods contribute to your improved health, not your lower weight.

tcunbeliever · September 2018

What is going to work best is whatever you can continue long-term. If you find it more sustainable to cut out foods entirely rather than to limit portion sizes of those foods, then that will be what works best for you. If you find it more sustainable to enjoy the same foods you love all the time and limit the portion sizes so they fit your calorie goals, then that will be what works best for you. It doesn't matter what method you use if you are going to hate it and quit in a short period of time.

kgirlhart · September 2018

For weight loss calories are the most important. Food choices will help you to stay satisfied which will help with adherence. I never cut out sugars or fast food or processed foods, etc because that just wouldn't work with my life. I don't like the idea of cheat days or meals because for me if a way of eating isn't something I can stick to long term then eventually I will go back to "enjoying the foods I used to eat" and that is when people regain weight. I eat the foods I enjoy in portion sizes that fit my calorie goal.

HoneyBadger302 · September 2018

Calories are definitely king - I got fat while eating very "healthy." Problem was, my activity took a serious dive, and my appetite didn't, and I kept eating the same amount of food without the burn I had previously had. Took several years, but in the end I got fat.

Unless my activity goes up to match my appetite, finding alternative means of staying below what I need to maintain is required (such as counting calories).

Millicent3015 · September 2018

I keep an eye on my saturated fat, carb and sugar intake, and my portion sizes, and I have a scoop or two of ice cream pretty much every week. It usually fits into my calories. My food choices do matter to me, but what matters more is my attitude to food. if I'm telling myself I can't have what I want, I won't be able to choose to eat healthier because I will just spend my days craving the stuff I'm restricting and end up gorging on them, undoing all my good work. A balanced diet includes the calorie dense things you like, just in moderation. And if those things are within your calorie totals, there's no reason to avoid them.

quinnheaven703 · September 2018

For me, I am mindful of what I am eating, but more so about calories. For example, I don't track macros of what I am eating, but I am mindful of trying to balance fat, protein, and carbs. I track calories to lose.

Do calories or food choices matter more in losing weight?

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