Counting Calories Vs. Protein-First Rule: Which Method Is Better For Weight Loss?

According to the Lancet Journal, which looked at Southeast Asia, over 40% of women and 38% of men in urban India are overweight or obese. The presence of abdominal obesity was particularly high, with over 30% prevalence nationwide. The number translates to tens of millions of Indians needing weight loss interventions. Primarily, two ways that people who are seeking weight loss use are calorie counting and protein-first approaches. Both of these methods differ, but certain weight loss strategies must be considered based on the different types of Indian diets. Many people prefer eating varied foods, which impacts their weight loss efforts; to understand the distinction between counting calories and consuming protein-rich foods first impacts weight loss management.

Counting Calories Vs. Protein-First Rule: Which Method Is Better for Weight Loss?

To understand each of these methods, you need to first look at counting calories as a concept. For effective weight loss, counting calories could work, but it has various shortcomings, as the nutritional value in smaller portions is absorbed by the body or not. Calorie restriction leads to measurable reductions in body weight, as it is typically 0.5 to 1 kg per week when sustained at a deficit of 500-750 kcal per day. According to the Health Informatics Journal, which looked at young Indian adults, it detailed that calorie counting via smartphone apps is becoming increasingly common. The average weight loss lies at 2.5 to 3.2 kg over 12 weeks, which showed improved nutritional awareness and lifestyle modification.

But with the counting calories method, there are pros and cons; the main determinant is the concept of energy balance, as fewer calories mean less fuel.

• Pros: Flexibility and measurable results, so you can know the exact figures for comparison.
• Cons: Tedious tracking and constant monitoring can worsen your relationship with food. There is a risk of nutrient gaps, which makes it hard for long-term weight loss management.

What Is The Protein-First Rule?

To achieve consistent weight loss, prioritising your protein intake matters a great deal. A diet that is high in protein helps improve the feeling of fullness, preserve lean muscle, and increase energy expenditure. According to Frontiers in Nutrition, which analysed people on protein-supplemented diets, they achieved greater loss in their unwanted fats. In addition, they also showed improvements in how their body processes food into energy. The main helping hand that eating a protein-rich diet provides is that it should be consumed before eating carbohydrates and fats. Here are the benefits and risks that you need to be aware of with a protein-first approach to weight loss:

• Benefits: feeling of fullness, muscle preservation as muscles need protein, and an overall metabolic boost.
• Risks: Affordability, as most protein-rich sources of food are expensive; dietary patterns vary, which yields different results.

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What Studies Have To Say About These Weight Loss Methods?

• According to the Indian Council of Medical Research (ICMR), there is confirmation that typical Indian diets are carbohydrate-heavy (about 62% of daily calories) and protein-deficient, contributing to rising obesity and diabetes rates.
• Another finding in the National Nutrition Monitoring Board (NNMB) surveys shows protein intake below recommended levels in many regions.
• Calorie counting as a method for weight loss may not address protein deficiency, making protein-first more impactful for Indians.
• But the method that works for you can only be determined by consulting a weight loss specialist, who can look at your dietary habits, lifestyle, and physical activity levels and advise the right approach tailored for your body.

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Practical Recommendations For Effective Weight Management

To make weight loss effective and maintain it for long periods, you can make sure to follow the recommendations, such as:

• A balanced approach to weight loss management involves calorie awareness and protein prioritisation.
• There are affordable protein sources in India, like legumes, eggs, milk, soy, and fish, which make it possible for easy weight-loss management.

Both methods work, but protein-first may be more effective in India due to widespread protein gaps. But which weight loss method may work for you depends on your genetic build-up, ability to gain and lose weight, your lifestyle, and your dietary habits. All of these factors make it possible for you to tailor your approach to effective weight loss.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.