In today’s diet-obsessed culture, the term “low calorie” is often equated with being healthier for no reason other than that we have been taught to eat as little as possible in order to have the smallest body that we can. However, this simplistic (and honestly, dangerous) view on food can be misleading and counterproductive, especially when considered from the principles of intuitive eating. Intuitive eating, a philosophy that promotes a healthy relationship with food, emphasizes listening to your body’s natural hunger and fullness signals rather than adhering to external rules about what and how much to eat. Let’s talk about why “low calorie” does not mean healthier and how calorie counting can prevent you from achieving the relationship with food and your body that you actually want.

The Pitfalls of “Low Calorie” Foods (and Why Low Calorie is Not Healthier)

• Nutrient Density vs. Caloric Content: Low-calorie foods are not always nutrient-dense. Many low-calorie options lack essential nutrients like vitamins, minerals, healthy fats, or fiber. For instance, trading rice in a burrito bowl for cauliflower rice may decrease the calorie count, but it also decreases the fiber content of the bowl greatly. Fiber is incredibly important for cardiovascular health, blood sugar support, gut health, and more. Rice contains a type of fiber called resistant starch which contributes to your health in a number of ways including feeding your healthy gut bacteria (which support just about every system in your body) and, ironically, supports your metabolism! In contrast, yes, a handful of nuts might be higher in calories than a few 100-calorie-pack crackers, but nuts are packed with protein, healthy fats, and essential nutrients that your body needs to function properly and the nuts will keep you fuller longer.

• Satisfaction and Satiety: Foods that are low in calories often do not satisfy hunger appropriately, leading to overeating, binge eating, or ruminating about food later on. Intuitive eating encourages choosing foods that not only nourish your body but also satisfy your hunger and taste preferences. Feeling satisfied, both physically and emotionally, is a key component of a healthy relationship with food, and it helps prevent binge eating or constant grazing.

Here’s an example of this in action:

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The Deprivation-Binge Cycle: Labeling foods as “good” or “bad” based on their calorie content can lead to a cycle of deprivation and bing eating.

When you deprive yourself of foods you enjoy because they are high in calories, you are more likely to crave them intensely and overeat when you finally give in. This cycle can be detrimental to both your physical and mental health.

How Low Calorie Eating and Calorie Counting Impedes Food Freedom

• Disconnects You from Your Body’s Signals: Calorie counting involves focusing on external numbers rather than your body’s internal cues of hunger and fullness. This can lead to a disconnection from your body’s natural signals, making it difficult to recognize when you are truly hungry or full. Intuitive eating encourages you to trust your body and eat in response to its signals rather than following a predetermined calorie limit.

• Increases Stress and Anxiety: Keeping track of every calorie can be stressful and time-consuming. This constant monitoring can increase anxiety around food and eating, which is counterproductive to achieving a peaceful and enjoyable relationship with food. Intuitive eating, on the other hand, promotes a more relaxed and mindful approach to eating, reducing stress and anxiety.

• Promotes a Restrictive Mindset: Calorie counting often leads to a restrictive mindset, where you feel guilty or ashamed for eating certain foods. This can damage your relationship with food and your self-esteem. Intuitive eating encourages you to view all foods as morally neutral and to enjoy them without guilt, fostering a more positive and healthy relationship with food.

Want to learn more about calories and how they are more complex than we may believe? Listen to this great podcast episode by Maintenance Phase!

Low Calorie Does Not Mean Healthier: Embracing Intuitive Eating for Sustainable Health

Intuitive eating is about tuning into your body’s needs and trusting its wisdom. It involves respecting your hunger, honoring your fullness, and allowing yourself to enjoy food without guilt or restriction. By focusing on how foods make you feel rather than their calorie content, you can cultivate a healthier and more sustainable relationship with food.

Here are some practical steps to embrace intuitive eating (for a more in depth guide for how to get started with intuitive eating, click here!)

1. Reject the Diet Mentality: Let go of the idea that there are “good” and “bad” foods based on their calorie content.
2. Honor Your Hunger: Eat when you are hungry, and don’t wait until you are ravenous.
3. Make Peace with Food: Allow yourself to eat all types of food without guilt or anxiety.
4. Respect Your Fullness: Pay attention to your body’s signals that you have had enough to eat.
5. Find Joy in Eating: Choose foods that you enjoy and that make you feel good physically and emotionally.

Do all of these sound more easily said than done (or maybe even downright horrifying)? I get it. Moving away from calorie counting can feel very scary, but that’s only because it’s all you’ve known up until now! Working with an intuitive eating expert is a great way to get the support you need as you venture into the unknown of the anti-diet world. Trust me, it is SO SO good here ☺️