Calorie counting flawed?????

Myth 2: Calorie counts are always accurate


By law, most products are allowed a 20 percent variance when it comes to the accuracy of the calories stated per serving on their nutrition labels. In other words, as much as a 20 percent margin of error is acceptable. So, if an energy bar states 250 calories, it could actually contain 300. Just another reason not to get too hung up on exact numbers.

I saw this on the "Early Show" this morning, while I am not endorsing or bashing it, I still found it interesting and wanted to share. "Four Biggest Myths About Calories"
Myth 1: A calorie is a calorie is a calorie
In the past few years, we've learned a lot more about how our bodies react to identical calorie levels from different foods, and a new Harvard study is further proof.
Another recent study found that saturated fats, like those found in butter, whole milk, and fatty meats, may override the body's natural satiety mechanism (which enables you to feel full), whereas unsaturated fats, from plant sources like olive oil, avocado, and nuts, may enhance satiety, even when the calorie levels don't differ.
A key study from Wake Forest University found that, even at the exact same calorie and fat levels, monkeys fed trans-fats gained four times more weight and 30 percent more belly fat compared to those given meals made with natural, plant-based fats.
And a recent Penn State study found that, over a 12-week period, dieters who consumed whole grains rather than refined grains lost more belly fat, despite the diets otherwise being identical.

It's already scientifically proven that saturated fats do tell the brain your full. In fact most people on low fat diets never feel full. Most studies are an opinion and nothing more. Had to laugh at this supposed fact.

Myth 2: Calorie counts are always accurate
By law, most products are allowed a 20 percent variance when it comes to the accuracy of the calories stated per serving on their nutrition labels. In other words, as much as a 20 percent margin of error is acceptable. So, if an energy bar states 250 calories, it could actually contain 300. Just another reason not to get too hung up on exact numbers.

This is 100% true.

Myth 3: Counting calories is the key to weight control
A recent study from the University of California, San Francisco found that it can actually backfire.
The researchers randomly assigned 121 women to one of four diets:
Group one tracked their calories, keeping them to 1,200 a day.
Group two ate normally, but recorded the number of calories they consumed.
Group three ate 1,200 calories a day, but did not have to record them, and
Group four ate normally, without any calorie-tracking.
At the beginning and end of the three-week study, the researchers measured each woman's cortisol and stress levels. When calories were restricted, cortisol levels rose. In addition, calorie-counting (even without cutting) made the women feel more stressed out.
Cortisol is a hormone that revs up appetite, spikes cravings for fatty and sugary foods, and leads to weight gain, particularly belly fat, and we've all been there when it comes to stress eating.
This study supports the theory that there are physiological as well as psychological side effects to calorie constraint and counting.

Calorie counting is a tool to lose weight. It's great for learning the costs of certain foods and roughly how much food we need. It's extremely important for those who eat junk/processed foods. If you eat natural its not as big a deal. Proceed food is a big fat bomb.

Myth 4: Cutting 3,500 calories equals one pound of weight loss
The formula of cutting 500 calories a day to lose a pound a week has been touted for decades, but it doesn't always work.
In addition to the unwanted side-effects under Myth 3 (raging hunger hormones and stress), if, by subtracting 500 from your current calorie intake you wind up eating less than it takes to support your ideal weight, you could wind up losing muscle mass and slowing down your metabolism, which in turn can make it harder to continue losing weight and easier to gain it back.
I never advise my clients to eat less than it takes to support their weight goal and activity levels. Sometimes that means cutting less than they think they should (e.g. not going on a 1,200 calorie diet), but it's actually more effective, because the right type of weight is lost (fat, not lean tissue and fluid).

Bottom line

Rather than getting bogged down with numbers, focus on:
Quality: fresh food, or food as close to its natural state as possible, as opposed to highly-processed.
Balance: Your body needs a combination of "good" carbs, lean protein and healthy fats to function optimally; cutting any of them too low or inflating any too high can throw the body out of balance.
Timing: Your body is like an engine that's always turned on. That's why eating breakfast and evenly spacing meals best supports metabolism and mood. Even if the calories are identical, going all day without eating and then eating a large meal at night, compared to eating the same number of calories spread throughout the day, will have a different impact on your body.

Good advice but please don't suggest that animal ie saturated fats are unhealthy. Animal fat and butter have incredible health benefits when eaten sensibly.

OP thank you for posting this.

It IS in fact all about the numbers. You have to count calories. You have to count every single calorie that goes into your body to not only lose weight but to MAINTAIN steady weight loss and not plateau. It's a must.

Ever wonder why people start to lose weight on these boards, and then stop? Their weight loss comes to a screeching halt and they plateau. I see atleast 4-5 threads per day on this.

Counting calories matters. Macros matters. Getting enough sleep matters. Water intake matters.

The type of food does NOT matter. Eating 5-6 meals a day every 3 hours does NOT matter. Eating late at night does NOT matter.

The article says that it's not calorie counting that matters, it's eating natural foods/organic foods. Well the problem is you can eat all the natural foods you want, and eat all kinds of fruits and veggies...but if you go over your TDEE then you will gain weight.

There is no one perfect way for everyone. The problem with obsessing about every calorie in and every calorie out is that at some point you have to live a life! Counting in the beginning has taught me more about the protions I should have and what are every once in a while indulgence and what is a good choice based on how much I can have. when I fall back a bit, as I have now, I start hard core counting again to reset the system and get back on track. I just really feel like you have to learn to eat well to LIVE well. I can not go for the next 40, 50, 60 years obsessing about every calorie.

Meal timing is irrelevant for weight loss.

Not true.

If you knew anything about Insulin and how it affects weight gain/loss you would understand that maintaining stable levels of blood sugar make sure your body doesn't store fat.

Thus eating meals every 2.5-4 hours is important.

Nope. Incorrect. Read some studies by the National Institutes of Health. Or to make it easier, go to http://www.leangains.com.

Also you can read Alan Aragon and Martin Berkhan's blogs as well.