I have been saying this for a long time. Clean eating beats calories counting every time.
In an article published in the New York Times called, The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds, it says: "A new study, published Tuesday in JAMA , may turn that advice on its head. It found that people who cut back on added sugar, refined grains, and highly processed foods while concentrating on eating plenty of vegetables and whole foods — without worrying about counting calories or limiting portion sizes — lost significant amounts of weight over the course of a year."
Yes, weight loss is dependent on energy in and energy out, but calorie counting just calorie counting is not reliable for four reasons:
- Calorie burn estimates are not accurate
- Every person burns calories in their own unique way
- What and how much you eat will influence calories burned
- Your weight history will determine how many calories you burn.
My advice is this. If you are looking to change your body composition, don't just jump right into a "macro-plan" or follow a calorie counting plan. Just start eating clean. Commit to 30 days. Eat whole foods, cut out refined sugars, drink lots of water, and eat vegetables at every meal. See how your body responds.
I'm still a fan of tracking your food. Using the myfitnesspal app gives you another level of accountability. It's good to have to input everything you eat when you're trying to eat clean.
Go to my ProCoach Online Nutrition coaching site and download the Kitchen Rescue Pak. It will help you with how to use portions, create healthy meals, and make super shakes.