Many people have tried it, and some swear by it, while others feel it can be a bit too restrictive or even stressful.
I am, of course, talking about calorie counting.
So, what’s the deal? By the end of today’s episode, you should have a clearer idea of the benefits and downsides of tracking calories, as well as some practical insights to help you decide if it’s worth a try for your lifestyle.
What is Calorie Counting?
I’ve had clients who have had completely opposite views when it comes to calorie tracking. Some absolutely love it, want to do it every day, and feel so much better for it.
Others hate it. I had one in particular who worried it might trigger obsessive behaviours with their food. Some people cite it as harmful.
So clearly there are different opinions on it, and that goes for professional opinions too.
Now calorie counting is a method used to keep track of how many calories you eat daily. It involves recording the calories in all the foods and drinks you consume, usually with the help of a smartphone app or sometimes just a diary. Heck, I’ve had clients scan in a scrap of paper with their diet on. Not super helpful but there we go.
While it’s often associated with weight loss, that’s not its only purpose.
Potential benefits of counting calories
So what are the potential benefits of calorie counting?
Knowing your calorie intake can be helpful even if you’re not trying to lose or gain weight. It can give you a clear picture of your eating habits and help you make adjustments that better align with your health goals.
Tracking also provides an opportunity to look at your diet more holistically, ensuring that you’re balancing important nutrients like carbohydrates, protein, and fats.
One of the best things about tracking calories is that it can encourage you to be more aware of what you’re eating.
When you know you’re keeping tabs, you might be more inclined to make healthier choices, focus on portion sizes, or try new foods to improve your diet.
When is Calorie Counting Helpful?
There are certain situations where calorie tracking can be especially useful. Let’s break down a few of them:
Weight Management
For anyone looking to lose weight, calorie counting can be a valuable tool. While it’s definitely possible to lose weight without tracking calories, the process can be more manageable with some guidance.
Tracking your intake provides a framework, so you’re not guessing – and it helps ensure you’re achieving your goals safely.
Without a system, you might eat either too much or too little, which can make the whole process frustrating.
Calorie tracking gives you an objective way to check your intake, making it easier to stay within a safe calorie range and avoid extremes.
A good rule of thumb is to aim for gradual weight loss, around 0.5-1 kg per week, and calorie counting can help keep you on target for that. This is the goal I always recommend with Hurry The Food Up.
Building Dietary Awareness
There’s something really eye-opening that happens when you start tracking your calories.
After a few days, people often start to notice patterns they hadn’t realised were there. Common insights are things like:
“I’m not getting enough protein each day.”
“I barely eat any fruits or vegetables.”
“I didn’t realise how much processed food I was eating.”
By tracking your meals, you can get a better understanding of what you’re putting in your body and make adjustments as needed.
Often, it’s about bringing awareness to habits that you didn’t even know you had. This can lead to healthier choices overall – sometimes, just knowing where you’re at makes a huge difference in making improvements.
While it’s easy to get caught up in the latest health trends or supplements, remember that your everyday diet has the biggest impact on your long-term health.
Calorie counting can be an effective way to bring attention to your food choices and start creating healthier habits.
And this could even be if you just track your food intake for a week or two, which is a common timeframe I use for clients that I work with.
The Downsides of Calorie Counting
It’s not all sunshine and rainbows, though. There are a few downsides to tracking calories that are worth considering:
Obsessiveness
One of the biggest risks of calorie counting is becoming overly fixated on it. If you get too focused on hitting exact numbers every day, it can lead to stress and anxiety around food choices.
This can make it hard to enjoy a meal or snack without feeling guilty, and you might find yourself constantly thinking about your next meal or feeling like you’ve failed if you go slightly over or under your target.
This isn’t the case by the way, because it’s way more important to think of your long-term dietary adherence rather than daily intake.
There’s also the possibility of becoming dependent on tracking apps, to the point where you feel like you can’t make food choices without them.
While tracking can be helpful, it’s also important to keep a relaxed approach and remember that occasional flexibility is okay.
The goal is to have a balanced diet and enjoy the process, not to become rigid and obsessive.
This is why I tend to suggest short-term tracking to establish portion sizes and routine, and then move away from tracking.
Ignoring Your Body’s Natural Signals
Another potential drawback is that calorie counting can sometimes cause people to ignore their natural hunger and fullness signals.
When you’re so focused on the numbers, you may end up eating according to the app rather than listening to your body.
For instance, you might feel full but decide to eat more because you have calories left to consume, or you might feel hungry but avoid eating because you’ve reached your calorie limit.
Ideally, you want to develop a healthy relationship with food where you’re in tune with your body’s needs.
Calorie counting can be a useful tool, but it’s also essential to stay connected with how you feel physically and adjust as needed.
So I also prompt my clients to monitor hunger and fullness, as well as mood. How does this tie into their food cues? Are there any patterns to spot?
Inaccuracies in Calorie Counts
It’s worth mentioning that calorie tracking isn’t always perfectly accurate. Even if you log every food meticulously, there’s still a chance that the calorie information might be off.
Nutritional labels and app databases can vary, and sometimes the numbers aren’t exact – they can be up to 20% off!
So while tracking is a useful way to get a general idea of your intake, it’s good to remember that the numbers are just estimates.
You don’t need to get hung up on exact figures; instead, focus on consistency and making healthier choices overall.
This is why it’s also important to monitor those hunger and fullness cues, because if you’re in tune with your body then that’s going to be more accurate.
Is Calorie Counting Right for You?
So, should you give calorie tracking a try?
That depends on your personal goals and preferences. Some people find it very empowering and enjoy the sense of control and awareness it provides.
Others find it a bit too restrictive and prefer a more intuitive approach to eating.
I like to think of it like managing your finances. Just as you might track your expenses to make sure you’re not overspending, tracking calories can help prevent mishaps within your diet.
When you first start, tracking more regularly can be a helpful way to build good habits. Once you’re familiar with portion sizes and typical food choices, you can dial back and check in periodically to stay on track.
If you feel like your eating habits are out of sync, a short period of calorie tracking can be a great way to reassess and realign your diet with your goals.
In my opinion, it’s not something you have to do forever. The main aim is to learn from the process and then gradually build the confidence to make food choices without constant tracking.
When used in a balanced way, calorie counting can be a helpful tool, much like tracking your steps or heart rate. It’s just one more piece of information to guide your choices.
My recommendation? Try it for a week or two, get familiar with your daily intake, and then decide if it’s a habit you want to continue or revisit as needed.
So, if you’re curious, give it a go – you might be surprised at what you learn. And if it’snot for you, that’s perfectly fine too! Nutrition is so personal, and the best approach is the one that feels right for you.
So I hope you found this episode interesting and gave you some helpful info about… If you did find it useful then please give the podcast a quick review on whatever platform you’re listening on.
It helps the podcast to spread to more like minded people like you, and it’ll only take a moment. Thanks so much, and we’ll speak soon.
This Easy Marinated Tofu is prepared quickly and marinates overnight. It has big flavor and can be enjoyed in many different ways. Pack it as a high-protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and have it on hand all week.
I’ve been questioning my protein intake these days, and I really don’t think I’ve been getting enough. One of my goals this year is to focus more on eating a healthy, balanced diet with lots of protein. This Easy Marinated Tofu Recipe is one of the ways I’ve achieved that goal lately. I like to make a big batch on Sunday to have a protein-packed snack that I can enjoy all week.
Why You’ll Love This Easy Marinated Tofu Recipe
It’s easy to make – The marinade only takes about 5 minutes to mix up, and once the tofu is added, you can eat it immediately or let it sit in the refrigerator overnight. No cooking is involved once the tofu is marinated; you can just eat it right out of the bowl.
It’s packed with flavor – The marinade for this tofu recipe is packed with lots of flavorful ingredients, including fresh garlic and ginger, chili paste, tamari, and sesame oil.
It’s great for snacking – I originally developed this recipe to be enjoyed as a healthy, protein-packed snack. You can snack on it throughout the day or add it to your noodles, rice, or veggies for extra protein.
Why Your Body Will Love This Protein-Packed Snack
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Weight Loss – Tofu is high in protein and low in calories, which means that it fills you up and keeps you feeling satiated for a long time without adding unnecessary calories. Tofu is able to keep you fuller for a longer period of time because it requires a lot of energy for your body to break it down, which can help with weight management.
Marinated Tofu Recipe Ingredients
Tofu – This recipe calls for either super-firm or extra-firm tofu. I strictly use the super-firm tofu from Trader Joe’s because I enjoy the texture, and it doesn’t require additional pressing. If you can’t find super-firm, you can use extra-firm and press as much liquid out as possible before slicing.
Green Onion – Thinly sliced green onions add a nice color and freshness to the marinade. You can also add chopped cilantro if you like.
Sesame Seeds – Toasted sesame seeds add a nice crunch and pop of flavor. They also help complement the toasted sesame oil in the marinade.
Tamari – Tamari or soy sauce can be used in this recipe. I like to use the low-sodium version.
Vinegar – I like rice wine vinegar, but white distilled vinegar can also be used.
Chili Paste – I like to use Lee Kum Kee chili garlic paste, but any chili garlic paste can be used, such as sambal oelek, sriracha, or even chili crisp.
Garlic & Ginger – I like adding fresh garlic and ginger to the marinade. They both add so much flavor. Dried garlic and ginger can also be used if you don’t have fresh versions handy. I recommend about 1/4 – 1/2 teaspoon of each.
Miso Paste – I used light yellow miso paste for this recipe because it tastes pretty mellow. Any color of miso paste can be used, though.
Maple Syrup – I like using pure maple syrup as a sweetener in many recipes, especially sauces. You can also use honey or granulated sugar as a replacement.
How To Make Easy Marinated Tofu
To a medium-sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions, and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite-sized pieces and add them to the bowl with the marinade. Mix tofu with marinade until all pieces are completely covered.
You can enjoy the tofu immediately, but it’s most flavorful if you let it sit in the refrigerator for at least 24 hours. I recommend giving the tofu a mix or shake at least once or twice during the marinade process to ensure all the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature, but it’s fine to reheat it, too. Enjoy it for a protein-packed snack, or add it to rice, noodles, or veggies. Store it in the refrigerator for up to 5 days.
Recipe Frequently Asked Questions
This recipe is already vegan.
Make this recipe gluten-free by using a gluten-free tamari or soy sauce.
How long does the tofu need to marinate? I suggest at least overnight to allow the flavors to develop more. It can also be eaten immediately after making it if you prefer.
How should this marinated tofu be enjoyed? I created this recipe thinking this tofu would be eaten cold or at room temperature, more as a healthy snack than an entire meal. It can definitely be heated in a frying pan or in the oven if you prefer.
How long does this tofu last? If stored in an air-tight container or in the refrigerator, this marinated tofu should last about 5 days.
Is this tofu spicy? You can make this recipe as spicy as you want. You can add less chili garlic paste if you prefer a mild flavor, or if you like spice, feel free to add extra chili paste.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
This Easy Marinated Tofu is prepared quickly and then left to marinate overnight. It has big flavor and can be enjoyed in so many different ways. Pack it as a high protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and you can have it on hand all week long.
Ingredients
1 (16 oz) block super firm, or extra firm tofu
1/4 cup low sodium tamari, or soy sauce
2 teaspoons chili garlic sauce
1 teaspoon light miso paste
1 teaspoon rice wine vinegar
1 teaspoon freshly grated ginger
1 teaspoon freshly grated garlic, or finely chopped
1/2 teaspoon pure maple syrup
1/2 teaspoons toasted sesame oil
2 teaspoons toasted sesame seeds
2 tablespoons thinly sliced green onions
1 pinch salt
Instructions
To a medium sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite sized pieces and add them to the bowl with the marinade. Mix tofu with marinade, until all pieces are completely covered.
You can enjoy the tofu right away, but it is most flavorful if you let it sit, in the refrigerator, for at least 24 hours. I reccomend giving the tofu a mix, or shake, at least once or twice during the marinade process to make sure all of the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature. I can be heated if you like though. It can be eaten as a protein packed snack, or you can add it to rice, noodles or veggies. Store in the refrigerator for up to 5 days.
Notes
Tofu is most flavorful if you allow it to marinate overnight, but it can be enjoyed immediately after making, if desired.
I prefer to eat this marinated tofu cold, or at room temperature, for a snack. It could also be cooked in a stir fry or baked in the oven if you prefer.
Prep Time: 24 hrs
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