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Calorie Counters Beware! You May Be Eating More Than You Think.
by Shin Ohtake on Thursday, February 18, 2010 • 29 Comments
If you’ve been diligently counting calories in hopes of cutting down your caloric intake so you can lose weight…you may be in for a rude awakening! Apparently all is not what it seems as indicated on the labels of packaged or canned foods.
According to a new study published in the Journal of the American Dietetic Association, prepared foods may contain an average of 8% more calories than what’s stated on their package labels and restaurant meals may contain a whopping 18% more calories than they claim.
And as far as the FDA is concerned, it’s completely fine.
So let’s say you’re on a 1200 calories per day diet. 8% is only about 100 calories a day. But add that up and you’re looking an additional 3000 calories a month and 36000 calories a year. Remember, there’s 3500 calories in 1 lb of fat. At an extra 36000 calories per year…that’s about 10 extra pounds of fat!
If you can’t trust the information on the label, what are you supposed to do?
The federal government is super stringent when it comes to regulating the net weight of packaged foods…I mean think about the added cost of shipping! But when it comes to regulating the total calories in the package…they could careless. In fact, the inaccuracy of the calories may be far worse than the study suggests.
And if you’re on a calorie restricted diet, you might as well forget about restaurants. When it comes to regulating calorie claims in restaurants, the FDA has no hand in it. Each state is responsible for their own work. Well, you can just imagine the results of that situation. Let’s just say that 20% is probably on the low side of inaccuracy.
That being said, majority of people that eat out aren’t overly concerned about caloric intake, so the lack of regulation isn’t a surprise. And if you’re really trying to watch what you eat, you’ll either have to avoid going to restaurants or make sure that everything you order is plain, raw or broiled with sauce or dressing on the side. It’s the cooking oils and sauces that really bump up the calories.
Lack of accurate calorie information in restaurant foods is forgivable, but inaccuracy in packaged food is definitely not. And I don’t mean just for dieters…it’s the principle of the matter. If you’re going to have labels on packages, you want it to be factual so you know what it is that your buying.
However, truth be told, if you’re reading the labels and checking for total calories…you’re going down the all too commonly failed path of yo-yo dieters.
Calorie counting is not the way to lose weight.
I know what you’re thinking…it’s ultimately calories in vs. calories out right? Actually…NO. And before you start getting all worked up about it, let me explain.
Not all calories are created equal. The fact is, science is still uncovering new information on how your body truly metabolizes all the calories. Research is finding that the affect food has on your body is much more powerful than ever imagined.
Food isn’t just calories…it’s much more than that. Foods actually communicate with your cells and controls the vast network of biochemical processes that’s responsible for your metabolism.
Bottom line is…you need to be more concerned about what you eat more than how much you eat.
The secret to losing weight is to eat the foods that your body was meant to eat, not what the food industry pushes you to eat. This means eliminating all processed, refined and genetically altered foods - which is great, since it completely eliminates the hassles of having to read any labels…ever again!
Does this mean absolutely no processed foods, no fast foods, no junk foods…at all?
I always say, everything in moderation…but ask yourself this question every time you have a junk food craving. If you owned an Aston Martin, could you ever imagine putting into your beloved car, anything less than the best mechanical fluids there is to put into it? Would you ever contemplate putting in regular gas and regular engine oil?
I didn’t think so. So why would you treat your body any differently?
Anyway, to makes things a little easier…I’ve listed the worst types of foods that you should immediately and permanently avoid:
- White flour products: breads, white rice, pasta, baked goods (pastries, muffins, cookies etc.)
- All refined sugars (List of different names)
- High fructose corn syrup / corn syrup
- sucrose
- glucose
- maltose
- dextrose
- lactose
- fructose
- fruit concentrate
- honey
- maple syrup
- natural cane sugar
- brown sugar
- dehydrated cane juice,
- turbinado sugar etc.
- All genetically modified foods (GMO) ie. soy lecithin (an active ingredient in chocolate bars), corn starch, canola oil
- All Polyunsaturated oils: soybean oil, corn oil, safflower oil, cottonseed oil and vegetable oil (This means, anything fried - donuts, fries, fried chicken, chicken wings, meatballs etc.)
- Hydrogenated oils (trans fat - ie. hydrogenate soybean oil) - Anything that’s got preservatives in it, which is pretty much all packaged foods like crackers, biscuits, chips, even most cereals
So here’s the deal…you don’t need to know any of the above mentioned items if you stick to eating unrefined natural whole foods. It’s quite simple really, and it gets even simpler. When you’re grocery shopping, you don’t have to go up and down aisles looking for products anymore. Avoid the inner aisles all together and just stick to the outer areas, where all the natural whole foods are located.
If you’re unsure about what to buy and eat, here’s a quick break down.
All whole foods can be broken down into three simple (macronutrients) categories: Protein, Carbohydrates and Fats. The best way to eat is to try and have a little from each category.
This usually means some (lean) protein, a decent amount of carbs (complex - fruits and veggies) and some (healthy) fats. The ratio of macronutrients will vary according to each individual and although there are plenty of diets and nutritional experts out there, that claim a certain ratio is better than others, it’s really not the case.
The truth is everyone is different and so each one of us has a ratio that works best for us, and that’s something that you’ll have to figure out yourself.
Just keep in mind to include some foods from each category every time you eat and make sure that the foods are all unrefined whole foods.
To help you out a little, here’s an abbreviated list of recommended foods categorized by macronutrients:
- Lean protein: fish (wild salmon, tilapia, halibut, mackerel), shellfish (shrimps, scallops, clams, mussels), poultry** (free range chicken and turkey), red meat** (grass fed beef) ** all poultry and meat should be free of hormones and antibiotics
- Fruits: All type and varieties. (Try and purchase organic when possible to minimize herbicides and pesticides exposure on the produce)
- Vegetables: All types and varieties. (Limit your intake of starchy veggies such as peas, parsnip, corn, sweet potatoes, pumpkin, turnips)
- Unrefined Whole Grains: brown rice, wild rice, quinoa, millet (Be careful with gluten, since many people are allergic to it. If you’re gluten sensitive, stick to gluten free whole grains)
- Beans: black beans, kidney beans, lentil beans, navy beans, pinto beans, (organic) soy beans (Make sure all beans are cooked thoroughly to neutralize all harmful anti-nutrients)
- Nuts and seeds: Almonds, walnuts, Brazilian nuts, hazelnuts, pecan, cashew (It’s best if you can get raw nuts. It’s recommended that raw nuts be soaked for 24 hrs first and then dried to neutralize all harmful anti-nutrients)
- Fats and oils: Olive oil (extra virgin), coconut oil (extra virgin), grapeseed oil, almond oil, flaxseed oil, walnut oil (**A good dietary supplements are EFA’s ie. fish oils)
Stick to eating balanced meals and snacks comprised of unrefined natural whole foods and you’ll never have to worry about counting calories ever again!
Eat for your health, not for your weight, and amazingly your body will respond by naturally sloughing off stubborn unwanted fat.
Are you skeptical of not having to count calories?
Do you believe that diet is still all about calories in vs. calories out?
What’s your take on eating unrefined natural whole foods and not having to ever worry about caloric intake?
I’d love to hear what you think. Please leave your thoughts below.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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29 Comments
Posted by ashika pillay on 02/18 at 12:41 PM
i am 49.5kg,32years old female. height 1.5m.body fat is 32 because my waist is 74cm. how much of cardio and weight training should i do daily.i have cellulite and my cholesterol is 5.1 please help because even the sureslim diet didnot even work.i lost 2.5kg in 3months and my weight plateaued. please help
Posted by Margaret Lacourciere on 02/18 at 12:51 PM
My concern is portion control. I have to count calories in order to make sure I am not eating to much of a good thing. I am sure that when I sit at my desk and have a handful of almonds (usually 30-40) that these 350 are not good for me. Can you eat healthy food and count their calories to maintain a healthy weight?
Posted by Sarah on 02/18 at 01:01 PM
While I definitely agree with you that we should be eating GOOD calories and fat and avoiding refined and processed foods, I am still not quite understanding the calories in vs. calories out part. If we eat too many good calories and fat won’t that result in weight gain? I mean if you eat a bunch of nuts for a snack, even though they are good for you, they are still high in calories and fat and eating too much will be counter productive to your weight loss efforts, right? So doesn’t it still all come down to burning more calories than you consume in order to achieve weight loss?
Posted by donna griffis on 02/18 at 01:16 PM
I am 56 and weigh 216lbs. I have tried diets and exercise, but with little or no results. This year I started substituting the Atkins shake for mid-morning and afternoon snacks, as I am diabetic and need something to keep my blood sugar stable. I measure all my breakfast foods and for supper I try to eat smaller portions. I recently inherited a bowflex, weight bench, and an eliptycal. I have no instructions on what kind or how much exercise is required on each one. I was turned down by my insurance company for the lap band procedure. So now I feel stuck. I would like to be at my optimal weight, so I can look and feel better. I have 5 active grandchildren and would love to be able to play and keep up with them. Could you please help? Thanks
Posted by George on 02/18 at 01:50 PM
Dear Shin,
I have to state here ,that all the information you are giving us,nutricional or exersises, is the most true,simple,direct and effective as it can ever be.
I want to personally thank you and wish you success and good health.
Keep up the good work,people know what i mean.
Keep on motivating us,we need it.
Also for you people out there, only one thing: take responsibility for your actions and your life.
Thank you all,keep on fighting..!
Posted by kim on 02/18 at 01:56 PM
what about using stevia or truvia as a sweetner?
Posted by felicia on 02/18 at 02:19 PM
I, exercise daily for 60- 74 minutes doing sit ups scrunches leg presses weights and or treadmill or elyptical I,know I, am putting out more than I, am taking in I, never burn less than 2000 calories a day And I. only take in 1900 maximum I,do not know if I, gained some weight or if I gained muscle from the weights my pants still fit they are slightly tighter. But I, am getting obsessed with calorie counting and really want to stop counting I, really need to find balance I, have lost a significant amount of weight and I, fear gaining it back Can I gain from exercising too much??
Posted by felicia on 02/18 at 02:23 PM
I, forgot to say I, also use splenda is this bad I, feel anxious and agitated a lot is this caused by the use of splenda??
Posted by Tami on 02/18 at 05:18 PM
Loved the article, believe it, was raised this way but of course living it is more difficult. I love my oatmeal with a little brown sugar. What about Agave for a sweetner. Anyway, the article has encouraged me to focus on those wonderful whole foods. Thanks
Posted by Bob on 02/18 at 05:31 PM
I don’t believe it. I believe what my body tells me. And, after I have worked out hard for two or three days and eaten perfectly, I will be tired, sore, and a bit depressed until I eat something that is supposed to be “bad”. This is usually a root beer float, or chocolate chip cookies, or apple pie. Fat, sugar, salt, white flour.
I will be able to work out again usually within a couple hours, but certainly by the next day. But if I stick to the “good” diet, I will require two or three days to recover.
I have asked other diet experts on the internet about this, and they have agreed with me. One said he has the same reaction and does the same thing I do. However, no one has ever been able to explain this to me.
Simply put, if my body is flooded with all the “good and necessary” nutrients from eating so well, why does eating the “bad” nutrients improve mood, reduce pain, and speed recovery?
Posted by 1fitgirl on 02/18 at 07:42 PM
Shin,
I do direct people to the Fitday website to count calories at first, because their diets are so VERY out of control. They think they are eating healthy, but they have tons of hidden calories from fats and too many carbs from refined sugar and starches…. but ultimately, i want everyone to keep moving their diets to a more simpler and simpler foods, like WHOLE FOODS. It is a process. Thank you for the encouragement, and we all will think differently while grocery shopping. All the other smaller things like dairy or no dairy, stevia or Xylitol, and the thing that we all battle with is: how much of these catagories to eat! Scary for people who are super out of control with their weight. So what I say is: FEAR NOT - take the advice and start simplifying your diet! And don’t fear the unknown, your body will tell you what you need as you move along the exercise and clean eating way of life!
Aloha Nui Loa Shin!
Victoria
Posted by Nick T on 02/18 at 09:15 PM
Great article Shin. I just wanted to point out that I agree with what Sarah stated above: if your working out regularly but eating 4000 calories a day of good stuff…. chances are you will gain unwanted weight/fat. I think a critical piece of information you might have emphasized in your article is while calorie tracking is not a sustainable long-term strategy for those struggling to lose or keep the weight off, eating the right foods PLUS portion control most definitely is. Also I wanted to agree with 1fitgirl comments about starting out with a calorie tracker to gauge your habits (most people are shocked, I sure was), then eventually you will gain an intuitive knack for potion size and control. Recently I read the Coper Clinic’s Solution to the Diet Revolution, which complements your article quite nicely with it’s focus on proper balance of wholesome/natural P-C-F combinations and portion control. Essentially it uses the 3/4 rule: 1/4 protein, 3/4 plant food, and out of that 3/4 plant food 1/4 should be a complex carb/starch. Really easy to understand and follow and I highly recommend to anybody looking for a simple, flexible, realistic and life-long change in eating habits. Sorry for the long post, new to the site and just happens to be a timely article for me. Thanks.
Posted by Sarah McM. on 02/18 at 09:38 PM
There are interesting responses to this article! I agree 100% with the mantra: simplify simplify simplify our foods - fast foods and packaged processed foods are not even really foods. I have discovered that Eating for My Blood Type - has been very helpful in weight loss and feeling my best (strongest). It may not be the complete picture but it can help steer a person in the right direction. (google: Peter D’Adamo if interested) If you eat what your particular ancestors thrived on and stay away from all the other processed foods, it will help a lot. And you really don’t have to count calories.
Posted by Denise Marriner on 02/19 at 12:22 AM
Hi Shin
Simple solution. Don’t eat anything that is packaged, canned, or frozen. Stick to fresh and then you know what you are eating.
Regards
Denise
Queensland, Australia
Posted by John harrison on 02/19 at 02:47 AM
Great advice,but sounds as boring as shit,maybe it would be an idea to put a few receipes together with photos. Thanks for the tip though.
Posted by Nadine MacCallum on 02/19 at 11:53 AM
i agree with this article and would like to add that protein is very important in your daily calorie intake. if you add small portions of protein throughout the day, you feel fuller longer. calories from veggies, fruit, and grains don’t keep you satisisfied on their own. canada food guide has really good options and portion sizes.
Nadine
Sherwood Park,Alberta
Posted by Goran on 02/19 at 05:51 PM
Ok, everything that is stated above is good, and is tru. But ppl mainly forget one other significant part of being fit… Exercise, exercise… and then exercise. You can lower your calorie intake, but in few weeks max your body will adapt, and you won’t be getting that much results. You will end up in slowing down your metabolism and, let’s face it, it’s not something you wanna do. So, yes, watch your calorie intake, and what you eat… But never forget that you must do some kind of workout to keep your metabolism up and running. Otherwise, it’s really no good, since you will force your body to adapt to new, lower, calorie intake, and you will end up just with slower metabolism… and slower results.
Posted by gweipo on 02/20 at 06:33 AM
I’m currently following Dr. Fuhrman’s fasting book for a water fast to work on my hip inflammation, and then I will go to his “Eat to live” his sound advice is to not look at calories but to look at nutrient density - which is what you’re recommending really. The only difference is that he strongly recommends a vegan diet, or at the most animal protein only every 2nd day, and only the size of a deck of cards.
I followed his method for a year and was in very good shape and health. Then all sorts of things intervened and I lost track. Now time to get back on the wagon.
Posted by Ally Case on 02/21 at 08:31 AM
Dear Shin
I find your info really interesting, but here’s one for you. Im very active, but since reaching my forties have gained a stone from nowhere and it is so stubborn. I can still fit into my clothes etc, but am so depressed at this weight gain. Could you give me any tips on how to get rid of this unwanted weight. I do suffer with a sweet tooth, but try to limit this to once a week. Any details would be helpful.
Kind regards
Ally
Posted by Shin Ohtake on 02/22 at 10:33 AM
Hi faithalice,
Developmentally, humans start to lose the need for dairy after nursing and by the time we are adults, we have no need for dairy. In fact, a large population of people around the world lose the necessary enzymes to break down lactose to completely metabolize it.
Some argue though, that people of Northern European descent never lose the enzymes and that dairy is an integral part of their diet. I haven’t read any conclusive studies on it, so I’m not sure about that.
Personally, I’m not a fan of dairy. I think every adult can get all their necessary nutrients without having to consume dairy.
BTW, calcium found in dairy product is a complete industry propaganda. You can get plenty of calcium from other sources of food.
If you do decide to drink or consume dairy products though, stick to organic. And you’ll also want to look into raw milk as well… since pasteurization process kills all of the vital enzymes.
Posted by Shin Ohtake on 02/23 at 03:42 PM
Sarah,
I think portion control is definitely a good thing. I’m just not a fan of doing anything that can’t be sustained and counting calories is too time consuming and when using real whole foods…it’s very hard to get an accurate calorie count. But portion control is completely doable and easy to do. If you’re dividing up portions on a regular plate half should be from veggies and fruits a quarter from protein and another from healthy fats…or something to that effect.
Posted by Shin Ohtake on 02/23 at 03:44 PM
Sorry, I mixed up the names! I meant to address Margaret! My bad!
Posted by Shin Ohtake on 02/23 at 04:39 PM
Sarah,
I understand your logic, but the point was that not all foods are created equal. Of course you can have too many of a good thing, but if you’re eating a well balanced meal with enough veggies and fruits, I think you’ll find that it’s next to impossible to eat that many calories. That’s the great thing about veggies and fruits, is that you can eat alot, get full without fulfilling calories!
Donna,
I know that it’s overwhelming and intimidating to start when you don’t know what to do. But an easy place to begin is by doing interval training. Warm up for about 5 minutes and then try doing 10 - 15 minutes of 1 minute at a moderate pace followed by 1 minute of easy pace. Follow that up with an easy 5minute cool down. Try it out. Combine that with a simple eating plan composed of well balanced meals made of real whole foods. Eliminate all processed foods and refined sugars. Hope that helps a little.
Kim,
Stevia according to recent studies do no have any negative side effects, other than that fact the it’s still a sweetener. As for truvia, there aren’t any third party studies done as of yet. All of the studies done have been funded by Cargill the company that makes it and obviously the results are that it’s safe. So as for now we don’t know enough about truvia. I think you’re best bet is to eliminate all sweeteners if possible.
Felicia,
That’s one of the reasons why calorie counting is not successful in the long term. It’s not healthy to get obsessed by it. Healthy eating should be simple and enjoyable. Eliminate all processed foods, refined sugars and replace it with all real whole foods. Increase your vegetable and fruit content and eat a well balanced meal as often as possible. You may also be interested in seeing if you have any food allergies, since that can also cause you to gain weight…even if you think you’re eating healthy. Common foods to eliminate to begin with are all nuts, dairy and grains. This means lean protein, fruits, veggies and healthy fats (olive oil, avocado) only to begin with and see how you do before you start to incorporate foods back into your diet. Just a suggestion.
Tami,
A little agave should be fine…although if you’re combining it with oatmeal, brown sugar is fine as well, since the fiber content slows down the sugar absorption anyway.
Bob,
Sorry I can’t agree with you…since I or any of my colleagues have ever experience it. How is you pre and post workout nutrition? Maybe your body needs more calories? I don’t know what the answer is in your case, but physiologically eating unhealthy foods to help you recover better and enhance your mood after a few days of working out hard doesn’t add up. It seems like you’re just enhancing an unhealthy cycle to me. I would suggest going to see a registered dietician to get some real answers.
Ally,
Good question! There are many possible causes…I can’t say for sure since I don’t know your daily activity and lifestyle. Even if you’re active you can get insulin insensitive depending on what you eat and how you exercise. The two best way to get your insulin sensitivity back is by eliminating all processed foods, refined sugars and replace with whole foods and introduce high intensity exercises into your fitness regimen. If you’ve never done high intensity exercises before, make sure to start out at your own pace and slowly work your up.
Posted by Gina Andrecolich-Montesano on 02/24 at 03:00 PM
I agree whole heartedly…my only concern is grocery stores with access to all the foods you have mentioned…and of course the price. I know it will be cheaper in the long run on medical bills, but try telling a client who is already paying you to make miracles happen to spend $2 on an organic apple.
Posted by Max on 02/28 at 08:08 PM
People have lived for over 195,000 years without the need for all this calorie counting, nutrition and dietetic melodrama! If you’re hungry… then eat! If you’re not hungry then don’t eat! I mean how blooping hard can it be? It seems people out there require an instruction manual to tell them how to eat—gee whiz people; wake up and get with the programme! WHat next… an instruction manual telling people how to breathe correctly… wait don’t tell me… some jack a55 “guru expert” has already created it right? LOSERS! Don’t be a loser-bea winner and listen to your own body rather to the jacka55 “guru expets”! 
Posted by Max on 02/28 at 08:16 PM
Lactose is NOT a refined sugar - it is a milk sugar that occurs naturally - furthermore it DOES NOT increase insulin rapidly like glucose - it has a LOW GI.
Furthermore, FRUCTOSE does NOT increase insulin rapidly either and is NOT refined; it is naturally occuring. The human body’s cells do not use frutcose directly (only a few types of cells can such as sperm cells). The LIVER has to process fructose instead so it can be broken down. Fructose in FRUIT is OK in moderation, because the skin of the fruit is high in fibre and increases digestion time. Fruit juices are BAD - they WILL make you a fat butt rolley polley dude.
L8R.
Posted by Sanet Beukes on 03/05 at 05:20 PM
I have been doing some reading about some of the different tipes of diets. The low-GI, low-fat diet seems to be the most suitable if you want to include the whole family in a more healthy lifestyle. My family is not overweight, but I think a change to a low-fat and low-GI diet can do us all good. I have been changing our diet for a week or so, and we all benefit from the new diet. We all have more energy, and my son of 11years are concentrating for longer periods of time in school and after school doing his homework. A few years ago, he was tested positive for ADD. The doctor advised me to look at his diet. If I were to change his diet to the low-GI tipe of eating, his concentration will increase. I then started to change his diet, but he was a very fussy eater at that stage, so after a while I stopped. I wish that I had pull throught, for his benefit and for the rest of the family.
Posted by anuradha on 03/11 at 11:47 AM
dear shin
iam 6o kg of 25 yr old.want to decrease my weight and become slim…..please tell me the food which is better for daily like breakfast ,lunch.and dinner….am taking daily bread as for my brekfast…....shal i stop it…....
thanks,
anuradha
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Posted by faithalice on 02/18 at 12:27 PM
I agree with the above but where do you stand on dairy? I here so much conflicting information, is it good or bad or just again everything in moderation. Should you have butter over margarine due to being hydrogenated or should you avoid butter or both all together. I was advised some saturated fat is good for and it’s the trans fats you need to avoid. Is all dairy bad for you including cottage cheese? Should we be only getting our calcium intake from vegetables and cereals.
Help!