When people hear that I'm a nutritionist, they sometimes ask me about calories. Being a holistic nutritionist, however, I'm really the wrong person to ask calorie counting questions of. You can't get much less holistic than to count calories. Simply put, holistic means to look at the whole, whereas calorie counting is the height of reductionism.

The question of "what to eat?" is a complicated one, and many people take comfort in a reductionist system that simply involves adding and subtracting numbers rather than looking critically at the food that we eat. But as a result of this system, I feel we're putting up yet another barrier in the relationship we have with our food.

My main complaint about calorie counting is that it reduces our purpose for eating to nothing more than a source of energy. The truth is that our foods provide so much more than just energy. We need it to build all the different parts of our bodies - our cells need fats for their cell walls, our body processes need proteins for enzymes, neurotransmitters and muscle, our enzymes need minerals in order to function, our cells need vitamins for cell functionality and energy production - the list is massive even without getting into phytonutrients. Yet from the caloric intake perspective, food is fuel; nothing more.

Now I'm not saying you won't lose weight if you restrict your calories. I'm sure there are thousands of success stories out there. We've all seen the Jenny Craig or Weight Watchers commercials where happy people hold up the giant pants they used to fit into. But the problem, as I see it, is that our fat-obsessed culture equates weight loss with health. Let me be clear about this: weight loss is not necessarily an indication of health. If you're overweight, and you start to make healthy changes in your lifestyle, weight loss will result. But when weight loss is the goal rather than health, the methods we use to achieve that weight loss are often detrimental to health.

Here's something to consider - if you're eating natural, whole, nutrient-dense foods and eating with attention rather than wolfing, restricting your calories becomes completely unnecessary. When you eat nutrient dense foods, your body tells you to stop once it's received the nutrients it needs (if you listen to it). The reason you can over-indulge in junk food is because your body isn't telling you to stop. It hasn't taken in enough nutrients, despite the fact that you've over-indulged in total calories. This means we don't stop eating until our stomach physically can't fit anymore. It's like the concentrated potency laundry detergent - you only need to use half as much of the concentrated stuff, just like you need less of good quality nutrient dense foods. Most people don't know their own bodies sufficiency signals but only know they're full by the expansion (or over expansion) of their bellies. As long as you're eating the right foods, listening to your own body's "I'm full" signals is the best way to ensure you are eating the right amount of food. It is not adhering to a questionable number created by someone who has never even met you.

And what's more, there is growing evidence that the simplistic "energy in = energy out" model isn't as effective as some would have you believe. Calorie counting assumes a direct relationship between calorie surplus or deficit and weight gain or loss. While this relationship can be direct at the beginning of a diet, it becomes null over the long term. As the body adjusts to the restricted calories it increases it's efficiency, thereby burning fewer calories in total. This gets referred to in dieting circles as the "plateau"; the point at which people stop losing weight despite continued calorie restriction. At this point, struggling to lose weight is fighting your body's natural survival mechanisms. And I don't think that developing an antagonistic relationship with one's own body is a very healthy place to be.

As well, studies have shown that certain nutrients influence weight regardless of calorie intake, including omega 3 fats and fibre. Other recent studies have looked into the ratio of macro-nutrient (protein:carbohydrates:fats) intake according to specific metabolic typing profiles. Again, the results show significant weight loss with no change in caloric intake.

But regardless of whether or not it works, I think counting calories brings an unhealthy relationship to food. Calories, the measure of our body's energy, suddenly become the enemy. Rather than being the sacred fuel that allows us to function and live, the calorie takes on the status of a "necessary evil". Is this really the way we should be looking at food? Food is fun! We should be savoring our food, not whittling it down to nothing more than a number to be scrutinized and bargained with.

So, instead of going on calorie restricted diets for limited periods of time I recommend making a whole lifestyle changes to achieve your best possible health, and therefore your ideal weight. Don't get too caught up in the numbers - calories or pounds. Here are five simple rules that, if followed honestly, will completely eliminate the need to count calories.

1. Eat nutrient-dense whole foods and avoid processed "empty calories".
2. Listen to your body's natural fullness mechanisms. It may take some effort to reacquaint yourself with these, but make the effort. Pause at certain intervals and ask yourself "am I full? Is my body asking for more?"
3. Eat consciously, slowly and chew your food well (this will help you with #2). Try to avoid distraction while eating (or at least turn off the TV).
4. Stop eating when you are 3/4 full. Avoid the temptation to finish everything on your plate just for the sake of starving children in Africa. If you need to loosen your belt after a meal, you've eaten way too much. You should come away from a meal feeling energized, not tired and lazy.
5. Wait awhile, walk a mile. Light exercise like walking a half hour or so after eating is good for digestion. It's a great habit to get into.


The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.