Why Counting Calories Doesn’t Work (and What Does Instead)
Calorie math promises control. Bodies negotiate. The gap between the two is where most diets go to die.
Counting calories seems scientific. A number in, a number out, a result. But the lived body is messier. Labels can be off by meaningful margins. Different foods with the same calories digest and satiate differently. Processing changes how many calories we absorb. And strict restriction often kicks off compensatory hunger that shows up days later, long after the spreadsheet crowns you victorious.
None of this means attention is useless. It means we need a better target: patterns you can keep. Consider an approach that borrows from athletes and seasoned dietitians.
Eat by pattern
Base most meals on protein, produce, and a quality carb. Think grilled tofu with chimichurri, a heap of roasted broccoli, and farro. Or eggs and greens on toast with beans on the side. Add fat for flavor and staying power—olive oil, avocado, tahini, nuts. Portion guides help without micromanaging: half produce, a quarter protein, a quarter carbs is a workable template for many.
Keep a loose rhythm
Three meals and a snack, or four smaller meals—the specifics matter less than stability. A predictable cadence smooths energy and appetite, so you’re not white-knuckling decisions at 5 p.m.
Track inputs, not outcomes
You control behaviors: planning meals, packing a lunch, turning off screens at 10, taking a walk after dinner. Weight will wander for reasons beyond your day-to-day. If you need feedback, log inputs and notes on energy, mood, and sleep. These markers are more actionable than a scale alone.
Adjust by feel
Two to three hours after a meal, check in. Still satisfied? Great. Hungry early? Add protein or fiber next time. Sluggish? Lighten fat or portion. This is not “intuitive eating” in the abstract; it’s practical iteration.
Mind the system
Sleep debt, stress, certain medications, hormones, and social context pull harder on appetite than arithmetic. A well-timed nap may do more for your choices than another spreadsheet.
Make indulgence deliberate
Rigid rules set up rebellion. Define flexible bounds—dessert a few nights a week, drinks on weekends—and enjoy them fully. Paradoxically, permission stabilizes intake better than constant negotiation.
