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Why Calories Don't Count: How We Got the Science of Weight Loss Wrong
A Cambridge obesity researcher upends everything we thought we knew about calories and calorie-counting.
Calorie information is ubiquitous. On packaged food, restaurant menus, and online recipes we see authoritative numbers that tell us the calorie count of what we're about to consume. And we treat these numbers as gospel—counting, cutting, intermittently consuming and, if you believe some 'experts' out there, magically making them disappear. We all know, and governments advise, that losing weight is just a matter of burning more calories than we consume. But it's actually all wrong.
In Why Calories Don't Count, Dr. Giles Yeo, an obesity researcher at Cambridge University, challenges the conventional model and demonstrates that all calories are not created equal. He addresses why popular diets succeed, at least in the short term, and why they ultimately fail, and what your environment has to do with your bodyweight.
Once you understand that calories don't count, you can begin to make different decisions about how you choose to eat, learning what you really need to be counting instead. Practical, science-based and full of illuminating anecdotes, this is the most entertaining dietary advice you'll ever read.
Calorie information is ubiquitous. On packaged food, restaurant menus, and online recipes we see authoritative numbers that tell us the calorie count of what we're about to consume. And we treat these numbers as gospel—counting, cutting, intermittently consuming and, if you believe some 'experts' out there, magically making them disappear. We all know, and governments advise, that losing weight is just a matter of burning more calories than we consume. But it's actually all wrong.
In Why Calories Don't Count, Dr. Giles Yeo, an obesity researcher at Cambridge University, challenges the conventional model and demonstrates that all calories are not created equal. He addresses why popular diets succeed, at least in the short term, and why they ultimately fail, and what your environment has to do with your bodyweight.
Once you understand that calories don't count, you can begin to make different decisions about how you choose to eat, learning what you really need to be counting instead. Practical, science-based and full of illuminating anecdotes, this is the most entertaining dietary advice you'll ever read.
368 pages, Hardcover
Published December 7, 2021
212 people are currently reading
1822 people want to read
About the author
Giles Yeo
8 books57 followersGiles Yeo MBE is a Principal Research Associate at MRC Metabolic Diseases Unit and a Scientific Director of the Genomics/Transcriptomics Core at the University of Cambridge.
He was born in London and lived in Singapore, San Francisco, United States, and since 1994 has been based in Cambridge, United Kingdom. In 1994 he graduated from University of California, Berkeley (Molecular and Cell Biology) and in 1997 he completed a PhD study at University of Cambridge (Molecular genetics). His focus is on the study of obesity, brain control of body weight and genetic influences on appetitive behaviour. He has presented three BBC Horizon documentaries: Why are we getting so fat (2016), Clean Eating: The Dirty Truth (2017) and Vitamin Pills: Miracle or Myth? (2018). Giles was also a presenter on BBC Two's Trust Me, I'm A Doctor. His first book, 'Gene Eating: The Story Of Human Appetite' was published in Dec 2018. His second book, 'Why Calories Don't Count' was published in June 2021.
He was born in London and lived in Singapore, San Francisco, United States, and since 1994 has been based in Cambridge, United Kingdom. In 1994 he graduated from University of California, Berkeley (Molecular and Cell Biology) and in 1997 he completed a PhD study at University of Cambridge (Molecular genetics). His focus is on the study of obesity, brain control of body weight and genetic influences on appetitive behaviour. He has presented three BBC Horizon documentaries: Why are we getting so fat (2016), Clean Eating: The Dirty Truth (2017) and Vitamin Pills: Miracle or Myth? (2018). Giles was also a presenter on BBC Two's Trust Me, I'm A Doctor. His first book, 'Gene Eating: The Story Of Human Appetite' was published in Dec 2018. His second book, 'Why Calories Don't Count' was published in June 2021.
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Displaying 1 - 30 of 113 reviews
April 24, 2022
If you don’t want to take the time to read the book, you basically get all the highlights from Dr Yeo’s Royal Institute lectures on YouTube; he’s an amazing presenter, very entertaining and informative at the same time. In 45 minutes you basically get the best parts of the book.
That said, it is a very readable book, conversational tone and even well explained science. To my surprise, I even found myself enjoying his long winded digressions on some life anecdotes, which I usually hate. I barely had the time to read, I was most often sleep deprived when I did, but I breezed through it.
What I didn’t like so much was the book’s organization, which is actually why I think his presentations are better. If you wanted to crack open the book and find some piece of information, it would be quite difficult, since he sprinkled different topics everywhere; the discussion flows but is not well structured enough to just jump in to a given chapter and get all you need to know about a specific topic.
The other thing that raised a red flag for my sleep deprived brain was that he’s very good at giving an explanation that sounds like an explanation but then when you try and chew over it you realize something is off. This happened when he talked about “protein leveraging”, and ended up confusing the concepts of relative protein and absolute protein. Reading between the lines, it seems that the body needs a certain amount of protein in their diet, and it’s remarkably stable across species (15%). However, if the food you eat has more protein, you’ll end up eating less overall because you already got the (absolute) quota you need. But if you have a lower percent of protein in your diet, you end up eating more to compensate. Anyway, this is an example of the kind of information in the book that can help you and society better understand how to deal with pesky impulse control and hunger problems.
In fact, more than your traditional self-help book, this lets you better understand WHY to eat a certain way which helps you make better decisions when browsing the supermarket and planning meals. Also, it help cut through all the fluff surrounding most diets.
I do wish he would have spent a little more time on intermittent fasting though. For all the other diets he goes in detail about, he basically points out how they work because they all end up being some form of low-carb high protein diet (or just an eat-less diet). They like to distinguish themselves by including a backstory, but ultimately it comes down to fiber and protein. But Is that the case with intermittent fasting as well?
Regardless, the main message I got out of the book was that calories don’t count because they’re not what are actually determining our eating habits; if you want to lose weight, counting calories will only help you in the short term. Instead, changing the types of food you always eat will help, when done reasonably and taking into account your own life circumstances. Both fiber and protein let you eat more while absorbing fewer net calories, and the foods that are high in protein and high in fiber are rich in all the other nutrients you need, so it’s win win.
As always, the Mediterranean diet comes up as a successful one, and this is one that I was born into. I find it a little funny though how all of the recommended “Mediterranean diets” recommend whole grain pasta, which is definitely not a thing in most Italian households, and even whole grain bread is atypical. Like the author says when going vegan (don’t try to substitute meat, just eat meals that were never meant to have meat), when going “Mediterranean”, you don’t need to switch out every ingredient with its healthier cousin, just pick Mediterranean recipes and skip meals that aren’t typically Mediterranean (like breakfast).
That said, it is a very readable book, conversational tone and even well explained science. To my surprise, I even found myself enjoying his long winded digressions on some life anecdotes, which I usually hate. I barely had the time to read, I was most often sleep deprived when I did, but I breezed through it.
What I didn’t like so much was the book’s organization, which is actually why I think his presentations are better. If you wanted to crack open the book and find some piece of information, it would be quite difficult, since he sprinkled different topics everywhere; the discussion flows but is not well structured enough to just jump in to a given chapter and get all you need to know about a specific topic.
The other thing that raised a red flag for my sleep deprived brain was that he’s very good at giving an explanation that sounds like an explanation but then when you try and chew over it you realize something is off. This happened when he talked about “protein leveraging”, and ended up confusing the concepts of relative protein and absolute protein. Reading between the lines, it seems that the body needs a certain amount of protein in their diet, and it’s remarkably stable across species (15%). However, if the food you eat has more protein, you’ll end up eating less overall because you already got the (absolute) quota you need. But if you have a lower percent of protein in your diet, you end up eating more to compensate. Anyway, this is an example of the kind of information in the book that can help you and society better understand how to deal with pesky impulse control and hunger problems.
In fact, more than your traditional self-help book, this lets you better understand WHY to eat a certain way which helps you make better decisions when browsing the supermarket and planning meals. Also, it help cut through all the fluff surrounding most diets.
I do wish he would have spent a little more time on intermittent fasting though. For all the other diets he goes in detail about, he basically points out how they work because they all end up being some form of low-carb high protein diet (or just an eat-less diet). They like to distinguish themselves by including a backstory, but ultimately it comes down to fiber and protein. But Is that the case with intermittent fasting as well?
Regardless, the main message I got out of the book was that calories don’t count because they’re not what are actually determining our eating habits; if you want to lose weight, counting calories will only help you in the short term. Instead, changing the types of food you always eat will help, when done reasonably and taking into account your own life circumstances. Both fiber and protein let you eat more while absorbing fewer net calories, and the foods that are high in protein and high in fiber are rich in all the other nutrients you need, so it’s win win.
As always, the Mediterranean diet comes up as a successful one, and this is one that I was born into. I find it a little funny though how all of the recommended “Mediterranean diets” recommend whole grain pasta, which is definitely not a thing in most Italian households, and even whole grain bread is atypical. Like the author says when going vegan (don’t try to substitute meat, just eat meals that were never meant to have meat), when going “Mediterranean”, you don’t need to switch out every ingredient with its healthier cousin, just pick Mediterranean recipes and skip meals that aren’t typically Mediterranean (like breakfast).
September 9, 2021
I had been eagerly anticipating this book being published for some time, so was delighted to be able to read an advance copy.
I bought Giles Yeo’s Gene Obesity book several years ago and have reread sections of it many times. The way he writes is relatable, humorous and reassuring. Is that a strange thing to admit? Here is partly why: Giles Yeo is a Cambridge geneticist undertaking Government funded research into obesity. He is also a TV presenter. Several years ago he went on a monthlong vegan diet for a BBC programme. Being vegan brought about very good results; 10lbs of weight lost and lowered levels of cholesterol. On his way home he bought cheese and onion crisps to celebrate and then had a weekend of feasting on lots and lots of non-vegan foodstuffs. He gained back half of what he had lost in five days. If an obesity expert is drawn to overcompensating for a monthlong health kick, then we can be a lot more kinder to ourselves when we lapse. Read about the effect of genes on determining our bodyweight and the potential to become obese and you may also feel reassured; it’s not laziness, it’s not your own fault. Particularly read this book if you have felt like you’ve been on a diet for many years of your adult life, if you feel frustrated by the conflicting advice and diktats about what we must and must not eat, and do to lose weight. Giles breaks many popular diets down into fairly* understandable terms; explaining why some can be effective, debunking miracle claims of others from a scientific standpoint and highlighting slightly dodgy aspects to downright potentially health harming claims of others. (Hint: do not try the carnivore diet.)
What he doesn’t do is actually tell you which diet is THE ONE. A fact he accepts you will find frustrating. I do and I don’t. While I would love to have someone tell me exactly what to eat more, or less of, to lose weight, I have taken in enough of what he’s written to know we all respond to different foods differently. There is no one way. The facts about calories and calorific availability is not a surprise having read his Gene Obesity book, though I suspect it may to be many rigid calorie counters. The rather complicated alternative method of adapting calorie values lost me. That’s certainly not something I will do, especially as I’ve never been a dedicated calorie count follower anyway.
I think we all have an inkling of what does and doesn’t work for us. As he writes; it’s about finding a diet that we can live with comfortably long term.
My asterisk after fairly understandable? Well, I do not have a particularly mathematical or scientific brain, so am going to admit to finding the first three chapters of the book very hard going. I skimmed read lots of the paragraphs. I am going to keep an eye on subsequent reviews, because I suspect I will not be the only one. It is difficult to understand how we extract energy from food and digest and use the component parts, a fact which the author admits. I wonder if it could have been explained in more easily accessible terms? The diagrams left me cold too.
It’s a complex subject but I do like reading books that are not dumbed down, which challenge and make me grapple with important concepts. (Even if I end up skimming parts.)
Thank you to Netgalley and the publisher for the opportunity to read an ARC.
24/3/21
I bought Giles Yeo’s Gene Obesity book several years ago and have reread sections of it many times. The way he writes is relatable, humorous and reassuring. Is that a strange thing to admit? Here is partly why: Giles Yeo is a Cambridge geneticist undertaking Government funded research into obesity. He is also a TV presenter. Several years ago he went on a monthlong vegan diet for a BBC programme. Being vegan brought about very good results; 10lbs of weight lost and lowered levels of cholesterol. On his way home he bought cheese and onion crisps to celebrate and then had a weekend of feasting on lots and lots of non-vegan foodstuffs. He gained back half of what he had lost in five days. If an obesity expert is drawn to overcompensating for a monthlong health kick, then we can be a lot more kinder to ourselves when we lapse. Read about the effect of genes on determining our bodyweight and the potential to become obese and you may also feel reassured; it’s not laziness, it’s not your own fault. Particularly read this book if you have felt like you’ve been on a diet for many years of your adult life, if you feel frustrated by the conflicting advice and diktats about what we must and must not eat, and do to lose weight. Giles breaks many popular diets down into fairly* understandable terms; explaining why some can be effective, debunking miracle claims of others from a scientific standpoint and highlighting slightly dodgy aspects to downright potentially health harming claims of others. (Hint: do not try the carnivore diet.)
What he doesn’t do is actually tell you which diet is THE ONE. A fact he accepts you will find frustrating. I do and I don’t. While I would love to have someone tell me exactly what to eat more, or less of, to lose weight, I have taken in enough of what he’s written to know we all respond to different foods differently. There is no one way. The facts about calories and calorific availability is not a surprise having read his Gene Obesity book, though I suspect it may to be many rigid calorie counters. The rather complicated alternative method of adapting calorie values lost me. That’s certainly not something I will do, especially as I’ve never been a dedicated calorie count follower anyway.
I think we all have an inkling of what does and doesn’t work for us. As he writes; it’s about finding a diet that we can live with comfortably long term.
My asterisk after fairly understandable? Well, I do not have a particularly mathematical or scientific brain, so am going to admit to finding the first three chapters of the book very hard going. I skimmed read lots of the paragraphs. I am going to keep an eye on subsequent reviews, because I suspect I will not be the only one. It is difficult to understand how we extract energy from food and digest and use the component parts, a fact which the author admits. I wonder if it could have been explained in more easily accessible terms? The diagrams left me cold too.
It’s a complex subject but I do like reading books that are not dumbed down, which challenge and make me grapple with important concepts. (Even if I end up skimming parts.)
Thank you to Netgalley and the publisher for the opportunity to read an ARC.
24/3/21
June 22, 2021
Why Calories Don't Count is an interesting, insightful and thought-provoking read for anyone wishing to lose weight or understand more about how their body processes the food we consume. What if everything we knew about dieting, healthy eating and calorie counting was wrong? It’s this concept that forms the crux of Author Giles Yeo’s eye-opening new book, which aims to dispel some of the most common misconceptions we all fall victim to whenever we try getting into shape. Throughout the title, Yeo pulls from his academic background as an obesity researcher at Cambridge University to rewire our understanding of diets and explain why not all calories are created equal.
By explaining why popular diet schemes often succeed – and then ultimately fail – and how our environment can impact our wellbeing. This fact-packed book will leave you with practical, science-based advice on how you can regain control of your eating habits. Dr Yeo explains how, beyond the calories values that we read on food labels there is a complex system of mechanisms that can modify that number in relation to what we eat and how we cook food; it not not merely a numbers game. Starting from the current method used to calculate calories, Dr Yeo describes how our body produces energy and why it is important to understand that the criteria on which a healthy diet is based cannot be reduced to single parameter such as the number of calories contained in foods.
Written with his accessible, good-humoured style, it unravels this hugely complex topic and argues that understanding our genes and the biology likely to impact our food intake, as well as external environmental factors, is essential if we are to effectively tackle the obesity epidemic and improve our health. This pioneering book is a ray of light in our murky post-truth climate - a celebration of evidence-based science that everyone can digest. It reminds us that a once size fits all approach to dieting does not exist and that it is a matter of trial and error to find out what works for you and your unique body. Highly recommended.
By explaining why popular diet schemes often succeed – and then ultimately fail – and how our environment can impact our wellbeing. This fact-packed book will leave you with practical, science-based advice on how you can regain control of your eating habits. Dr Yeo explains how, beyond the calories values that we read on food labels there is a complex system of mechanisms that can modify that number in relation to what we eat and how we cook food; it not not merely a numbers game. Starting from the current method used to calculate calories, Dr Yeo describes how our body produces energy and why it is important to understand that the criteria on which a healthy diet is based cannot be reduced to single parameter such as the number of calories contained in foods.
Written with his accessible, good-humoured style, it unravels this hugely complex topic and argues that understanding our genes and the biology likely to impact our food intake, as well as external environmental factors, is essential if we are to effectively tackle the obesity epidemic and improve our health. This pioneering book is a ray of light in our murky post-truth climate - a celebration of evidence-based science that everyone can digest. It reminds us that a once size fits all approach to dieting does not exist and that it is a matter of trial and error to find out what works for you and your unique body. Highly recommended.
March 31, 2023
So calories don’t count. Except they do. And weight loss is largely out of people’s control, given genetic and socioeconomic factors, but we must control our weight because of the burden on the public health system. And you can lose weight just by eating healthy.
Fabulously catchy title but nothing particularly revelatory in here, and a bit confused on its messaging.
Fabulously catchy title but nothing particularly revelatory in here, and a bit confused on its messaging.
June 17, 2023
"If you focus on your health, your weight will take care of itself."
Interesting read overall. It was a little too geeky science at times with mentions of research studies and historical figures, but it's still understandable. He has a biased opinion on different diets. Some diets are too new to know the long-term effects, but he was quick to shut them down. I do agree with him that nutrient density is more important than calories.
I liked his social commentary about food insecurities. He seems compassionate about people who have to work 2 jobs just to survive. They lack the privilege of money and time to make healthier meals, so they have to buy cheaper foods which tend to be more processed. He reminds us not to judge others. He reminds us that poverty and deprivation are solvable problems with the right political and social will. Absolutely.
If you're interested in reading more about metabolism and obesity from a geneticist, then this is the book for you, but there's plenty of other stuff in there too. I gave it 3 stars because it's a little too dry.
July 21, 2021
This book was the bomb - basically, if you ever wanted to learn about your metabolism and how food actually turns into energy, this is the book for you. The title is trying to be attention grabbing, but in essence the book is about the origin of calories and how they're not representative of energy-generation because the bio-availability of calories in foods varies so widely depending on a food's structure that there needs to be more gradation in our conversations about energy expenditure and consumption. I personally found it very satisfying because I've been super annoyed with Instagram posts that compare calories in a chocolate bar to calories in a nutty granola or something like that - yes, the surface calories might be similar, but what's salient is the effort and ability of the body to actually process those calories (which it can do much better with the chocolate bar).
More than just the content, Dr. Yeo has a super fun, playful writing style, always poking fun at idiosyncratic things he's noticed about British culture, his own eating experiences and challenges exercising, and about the curious evolution of the concept of calories. He definitely makes concepts like the ADP-to-ATP cycle digestible and fun, which is a hard thing to do!
A couple of the fun things you can learn from this book:
-How macronutrients are broken down into energy for the body
-The preferred energy sources of different organs
-How lactose-intolerance works
-How the gut absorbs nutrients
-What triggers hormone release associated with feeling hungry and satiated
-The degree to which weight is heritable in different populations
-Why fibre is just the best, and the distinction between different kinds of fibre
-Which diets are totally phony, and which diets have a granule of science behind them
Definite recommendation for folks interested in biology generally!
More than just the content, Dr. Yeo has a super fun, playful writing style, always poking fun at idiosyncratic things he's noticed about British culture, his own eating experiences and challenges exercising, and about the curious evolution of the concept of calories. He definitely makes concepts like the ADP-to-ATP cycle digestible and fun, which is a hard thing to do!
A couple of the fun things you can learn from this book:
-How macronutrients are broken down into energy for the body
-The preferred energy sources of different organs
-How lactose-intolerance works
-How the gut absorbs nutrients
-What triggers hormone release associated with feeling hungry and satiated
-The degree to which weight is heritable in different populations
-Why fibre is just the best, and the distinction between different kinds of fibre
-Which diets are totally phony, and which diets have a granule of science behind them
Definite recommendation for folks interested in biology generally!
June 14, 2022
This book had some interesting information, but some parts were also pretty dry. The writing was a bit unfocused and rambling at certain points as well. The author definitely attempted to infuse his own humor in throughout but I still didn't love it. It felt like the culmination of the book didn't really live up to it's title and could have been condensed significantly.
October 29, 2022
Another book about calories, health, diets and the obesity epidemic. I was suspicious at first given he is arguing that what we count as a calorie is actually less for our body to extract which would encourage people to then consume even more calories and obesity is already on such an increase. He does however argue the importance of heathy foods, portions, and moving away from thinking of calories as exact science. I am not very keen on his style of presenting/writing of multiple personal stories, and especially the descriptions of meats and his love of it in all the different formats which I really really did not need. But there we are, makes it easier for a layperson no doubt to read and understand.
I wholeheartedly agree about the disgrace in the UK that so many children and families are living in poverty and cannot afford to buy healthy foods due to lack of time, money, or knowledge. This should not happen.
I wholeheartedly agree about the disgrace in the UK that so many children and families are living in poverty and cannot afford to buy healthy foods due to lack of time, money, or knowledge. This should not happen.
February 6, 2023
When I was at Cambridge Medical School Dr Yeo was the most memorable lecturer I had. So much so that he sort of positively influenced my decision to undertake my intercalated Masters in the subject of Genetics (teenagers are easily influenced), just so I might get a chance to see him again. I remember him once dropping into a squat on stage to illustrate taking a dump mid-scientific anecdote.
This book did not tackle the best topics of his expertise; namely the genetics of obesity. Instead Yeo bravely attempts to explain the rocky, twisted, and uncertain terrain of dieting.
In my opinion his lengthy introductory chapters on digestion, physiology, and calorimetry are too lengthy. There is no need to try and make medical students of the general population, and the main conclusions of the book would not have suffered if these chapters had disappeared.
The Protein Leverage Hypothesis was the revelation of the book; the idea that a person's appetite will be regulated and driven by an absolute protein intake need, and any carbohydrate or fat consumption will ride on the back of this. Where protein percentage makes up a smaller and smaller part of the modern diet overconsumption and obesity could be attributed to this "accessory" intake. It is from this idea that regimes like Atkins and Dukan have perhaps found success.
The title is misleading; calories do count. It's just that we are bad at counting them.
This book did not tackle the best topics of his expertise; namely the genetics of obesity. Instead Yeo bravely attempts to explain the rocky, twisted, and uncertain terrain of dieting.
In my opinion his lengthy introductory chapters on digestion, physiology, and calorimetry are too lengthy. There is no need to try and make medical students of the general population, and the main conclusions of the book would not have suffered if these chapters had disappeared.
The Protein Leverage Hypothesis was the revelation of the book; the idea that a person's appetite will be regulated and driven by an absolute protein intake need, and any carbohydrate or fat consumption will ride on the back of this. Where protein percentage makes up a smaller and smaller part of the modern diet overconsumption and obesity could be attributed to this "accessory" intake. It is from this idea that regimes like Atkins and Dukan have perhaps found success.
The title is misleading; calories do count. It's just that we are bad at counting them.
July 2, 2023
My nerd brain really loved learning more about how calorie content of food is calculated and the actual amount of energy that our body is able to extract from different types of food we eat. The interplay between macronutrient composition and metabolic response to food is very interesting.
September 25, 2021
Pragmatic in sections but dogmatic in others
This book actually made some good points regarding the similarities between popular diets and the science behind how looking at caloric values on packaging is pretty useless.
However he has a dogmatic viewpoint in other aspects e.g. against red meat and the body's need for fibre.
Also I would not take advice from someone who does not walk the talk. Scattered throughout the book is numerous example of Giles eating the opposite of his recommendations and also he is no picture of Fitness and health himself. He doesn't take in to consideration the value of resistance training in fact he had a whole chapter on his own endurance training which doesn't do much for metabolic health.
A good read in some aspects I could see how Giles was attempting to be pragmatic but for me it was too dogmatic in sections
2 stars for me
This book actually made some good points regarding the similarities between popular diets and the science behind how looking at caloric values on packaging is pretty useless.
However he has a dogmatic viewpoint in other aspects e.g. against red meat and the body's need for fibre.
Also I would not take advice from someone who does not walk the talk. Scattered throughout the book is numerous example of Giles eating the opposite of his recommendations and also he is no picture of Fitness and health himself. He doesn't take in to consideration the value of resistance training in fact he had a whole chapter on his own endurance training which doesn't do much for metabolic health.
A good read in some aspects I could see how Giles was attempting to be pragmatic but for me it was too dogmatic in sections
2 stars for me
February 2, 2022
Informative on food digestion
I am not 100% on board with the language, but since the content is so interesting I don't mind. Yeo explains how the body extract, energy from food and also discusses what ultra processed food is and how it affects us. Much appreciated with the connection with privilege in society and the common misconception of free will. "Privilege is about having options", as Yeo says.
I am not 100% on board with the language, but since the content is so interesting I don't mind. Yeo explains how the body extract, energy from food and also discusses what ultra processed food is and how it affects us. Much appreciated with the connection with privilege in society and the common misconception of free will. "Privilege is about having options", as Yeo says.
February 17, 2022
This was like reading an annoyingly wrong algebra equation, that has not right answer. Don't waste your time.
February 17, 2023
This one took awhile to get through, though overall I'm glad I read it. However unless you're SUPER into the scientific/mathematical aspect of calories and how our bodies function I would skip the first three chapters. Even as a pretty intelligent person, I could follow along but didn't find all the mathematical breakdowns and those long chapters particularly helpful.
That being said, I'm glad to have slogged through them because I enjoyed the second half of the book and found many of the conclusions quite interesting. There is so much debate about calories (is it simply calories in vs. calories out?), whether your protein/carb/fat ratio matters more than calories, specific diets, etc. And Yeo acknowledges a lot of that in this book and explains why there isn't a simple answer. I think we all know there isn't a real answer to weight loss that will work for everyone - otherwise it wouldn't be such a hot topic. But understanding what makes it complicated was definitely interesting.
I thought his insights on Processed food vs. unprocessed or less processed food was really good. Because there's a matter of it seeming obvious that some calories are "better" than others... but why? While we don't even have definitive answers here, it was fascinating to learn that your body basically works harder to break down the unprocessed foods, so you're burning more calories when you consume those vegetables, etc. It feels obvious when you say it but it makes so much sense. He mentioned a study that was done where they gave basically identical meals to two groups of people with the same calories, but one group had highly processed bread/cheese and the other didn't. The less processed group burned more calories overall.
He does his best not to advocate any specific diet, but I appreciated that he mentioned as well that some things work better for other people, and that even if it does come down to numbers it IS harder for some people to loss weight because of other conditions that make it harder for them to make good choices, or exercise, or their cravings are naturally stronger and harder to fight - whatever. There's nothing shameworthy about that because it's genetics.
But to sum up he did have a few recommendations for trying to live a little healthier - you probably won't avoid processed foods completely, but try to compare and pick an option that is higher in protein and fiber, and lower in sugar, salt, and fat. High protein/fiber and low sugar seems to be consistent thing.
I also listened to this one on audiobook which I believe was narrated by the author, which definitely did help because he has a good sense of humor. I will admit I put it on 1.5x speed for some of those slower chapters though!
That being said, I'm glad to have slogged through them because I enjoyed the second half of the book and found many of the conclusions quite interesting. There is so much debate about calories (is it simply calories in vs. calories out?), whether your protein/carb/fat ratio matters more than calories, specific diets, etc. And Yeo acknowledges a lot of that in this book and explains why there isn't a simple answer. I think we all know there isn't a real answer to weight loss that will work for everyone - otherwise it wouldn't be such a hot topic. But understanding what makes it complicated was definitely interesting.
I thought his insights on Processed food vs. unprocessed or less processed food was really good. Because there's a matter of it seeming obvious that some calories are "better" than others... but why? While we don't even have definitive answers here, it was fascinating to learn that your body basically works harder to break down the unprocessed foods, so you're burning more calories when you consume those vegetables, etc. It feels obvious when you say it but it makes so much sense. He mentioned a study that was done where they gave basically identical meals to two groups of people with the same calories, but one group had highly processed bread/cheese and the other didn't. The less processed group burned more calories overall.
He does his best not to advocate any specific diet, but I appreciated that he mentioned as well that some things work better for other people, and that even if it does come down to numbers it IS harder for some people to loss weight because of other conditions that make it harder for them to make good choices, or exercise, or their cravings are naturally stronger and harder to fight - whatever. There's nothing shameworthy about that because it's genetics.
But to sum up he did have a few recommendations for trying to live a little healthier - you probably won't avoid processed foods completely, but try to compare and pick an option that is higher in protein and fiber, and lower in sugar, salt, and fat. High protein/fiber and low sugar seems to be consistent thing.
I also listened to this one on audiobook which I believe was narrated by the author, which definitely did help because he has a good sense of humor. I will admit I put it on 1.5x speed for some of those slower chapters though!
July 20, 2023
I went into this book with high expectations because it was recommended in another book I read and loved this year - Ultra-Processed People: The Science Behind Food That Isn't Food.
As you can tell by my review score, this wasn't as good as that one. First of all, because it starts by misleading you.
When I read "Why Calories Don't Count" I thought "oh ok, here's some brand new information or research on caloric availability or whatever that's going to change my knowledge of how I should eat".
Turns out it wasn't the case and calories do count.
The book starts by giving an overly scientific explanation of how the body processes food and converts into energy, how a calorie is measure, what are calories, etc etc etc that I feel was really unnecessary for the point the book was trying to make.
That point is that we should care more about the food we eat and its composition/macros/healthiness than its caloric content, which, tbh, is nothing new. It's a good point, yes, but I didn't need to read this book to learn this, as I've been on a health/fitness journey for some years now.
It might be a good book for beginners in the area by the way it breaks down different diets, approaches to weight loss and its importance to health but the fact that it mislead me right from the beginning and made me lose my time left a sour taste in my mouth.
As you can tell by my review score, this wasn't as good as that one. First of all, because it starts by misleading you.
When I read "Why Calories Don't Count" I thought "oh ok, here's some brand new information or research on caloric availability or whatever that's going to change my knowledge of how I should eat".
Turns out it wasn't the case and calories do count.
The book starts by giving an overly scientific explanation of how the body processes food and converts into energy, how a calorie is measure, what are calories, etc etc etc that I feel was really unnecessary for the point the book was trying to make.
That point is that we should care more about the food we eat and its composition/macros/healthiness than its caloric content, which, tbh, is nothing new. It's a good point, yes, but I didn't need to read this book to learn this, as I've been on a health/fitness journey for some years now.
It might be a good book for beginners in the area by the way it breaks down different diets, approaches to weight loss and its importance to health but the fact that it mislead me right from the beginning and made me lose my time left a sour taste in my mouth.
August 7, 2023
3 Stars // A mixed bag (of crisps)
I feel a little bit conflicted about this one.
On one hand, the author manages to have a very approachable and personal writing style, aimed at casual readers who just picked up an interest in the wider topic of nutrition.
But on the other hand then, the book is heavily (!) frontloaded with a detailed scientific lecturing about the most intricate workings of our digestional system: Even down to the smallest molecules does Dr. Yeo take us through the chemicals processes happening in your body while breaking down food.
And so whilst reading these first three chapters I did wonder who these were written for: People with an understanding of these very complex workings will already know all there is to know, but for the aforementioned casual readers it will all sound way too complex to follow and probably too alienating to keep going with the book.
After these rocky beginnings the book overall becomes more approachable and applicable to real life, but the authors final conclusions still stay rather indifferent.
What I want to applaud him for though is his clear, critical stance on how healthy nutrition is still a privilege reserved mostly for the better-suited. This social-political issue takes up a big part of the whole book and is a take that I too rarely see mentioned in other books of this kind.
I feel a little bit conflicted about this one.
On one hand, the author manages to have a very approachable and personal writing style, aimed at casual readers who just picked up an interest in the wider topic of nutrition.
But on the other hand then, the book is heavily (!) frontloaded with a detailed scientific lecturing about the most intricate workings of our digestional system: Even down to the smallest molecules does Dr. Yeo take us through the chemicals processes happening in your body while breaking down food.
And so whilst reading these first three chapters I did wonder who these were written for: People with an understanding of these very complex workings will already know all there is to know, but for the aforementioned casual readers it will all sound way too complex to follow and probably too alienating to keep going with the book.
After these rocky beginnings the book overall becomes more approachable and applicable to real life, but the authors final conclusions still stay rather indifferent.
What I want to applaud him for though is his clear, critical stance on how healthy nutrition is still a privilege reserved mostly for the better-suited. This social-political issue takes up a big part of the whole book and is a take that I too rarely see mentioned in other books of this kind.
August 1, 2021
Written in the informal, jokey voice reminiscent of Mary Roach, this readable book digests (hurhur) the science behind nutrition in an easy to understand spiel, covering the biology of breaking down food into useable energy, and why caloric availability is not so straightforward as the 4/9/4 rule of thumb for carbs/fat/protein - because of the energy required for digestion.
___
Ultra-processed diets are more calorically available because they have less fibre, and what fibre they have is usually soluble, which can be digested more.
Our innate attraction to food high in carbs and fat (i.e. milk) is probably to encourage us to consume energy-dense substances while growing. However we don't outgrow this speculative tendency, and so processed food high in sugar and fat tends to be overconsumed.
Privilege comes in 3 forms, money, time and information. And all 3 contribute to make it easier for those with privilege to eat well, eat the right amount, and have enough time to prepare nutritious food.
Different people have different fat carrying capacities (based on individual biology), and if you exceed this (and start putting on fat around your organs), you will become ill. There is no such thing as health at every size.
___
Ultra-processed diets are more calorically available because they have less fibre, and what fibre they have is usually soluble, which can be digested more.
Our innate attraction to food high in carbs and fat (i.e. milk) is probably to encourage us to consume energy-dense substances while growing. However we don't outgrow this speculative tendency, and so processed food high in sugar and fat tends to be overconsumed.
Privilege comes in 3 forms, money, time and information. And all 3 contribute to make it easier for those with privilege to eat well, eat the right amount, and have enough time to prepare nutritious food.
Different people have different fat carrying capacities (based on individual biology), and if you exceed this (and start putting on fat around your organs), you will become ill. There is no such thing as health at every size.
January 28, 2024
This is such a strange book.
From the title I assumed the book would focus on how weight loss can be achieved without focusing on calories. Instead, it is more like a blend of the history of the calorie and the author's personal history. The amount of information I got about the author was unnecessary - especially when it was just boring to read through. The book is also targeted towards a broader audience, however it is at times HIGHLY complex. He goes in extreme detail on the bodily processes of metabolizing each macro nutrient and it is written in such a way that it is difficult to follow along. Finally, he repeats himself so much. This is just distracting and becomes an annoyance when reading through.
From the title I assumed the book would focus on how weight loss can be achieved without focusing on calories. Instead, it is more like a blend of the history of the calorie and the author's personal history. The amount of information I got about the author was unnecessary - especially when it was just boring to read through. The book is also targeted towards a broader audience, however it is at times HIGHLY complex. He goes in extreme detail on the bodily processes of metabolizing each macro nutrient and it is written in such a way that it is difficult to follow along. Finally, he repeats himself so much. This is just distracting and becomes an annoyance when reading through.
January 3, 2022
Once you have crunched through the numbers, Why Calories Don't Count becomes more accessible ending in words of wisom: mind your health and the calories will take care of themselves (especially when you eat sufficient fibrous and proteinefilled food and consume less red meat and fewer sugary, fatty, salty snacks)
Read
March 10, 2024DNF for me. Started off interesting, but got bogged down way to heavily in science....molecules of this and that, energy stored in bonds, ATP, ADP, etc, etc....just didn't sustain my interest, but for someone with a better background in science than me, it will probably be more readable.
October 17, 2024
Brilliant.
Read this and you'll never need to read another diet book ever again.
I loved all the in-depth technical information and the way that everything comes back to context.
Educational, inspiring and, hopefully, a book that will leave you asking questions about how you choose your foids
Read this and you'll never need to read another diet book ever again.
I loved all the in-depth technical information and the way that everything comes back to context.
Educational, inspiring and, hopefully, a book that will leave you asking questions about how you choose your foids
July 16, 2021
Giles Yeo is a 'real' scientist (unlike many other diet-health writers), and bubbles with boyish charm and enthusiasm.
In this book he asks: is the Calorie information on food labels a valid reference to assess energy intakes and plan diets? He gives a 'no' to this because figures used to predict energy from fat/protein/carbs are 9/4/4, and of course they are reference figures that do not capture decimal point differences between foods. He also (correctly) states that figures don't reflect in vivo metabolic difference, so energy from proteins in particular are slightly lower than label figures.
But disagree with title of book: CALORIES DO COUNT in relation to assessing energy balance and predicting weight gain or loss. They are the unit of energy, and not a study in the world can dispute basis physics of energy equations in relation to overall metabolism.
This is a well written and funny and full-of-science book, and 100% perfect for dietitian / nutritionist readers, and others with interest in the subject. Some chapters are very biochemistry heavy (which I enjoyed), but can be skipped; other chapters are fun and easy. He concludes for health: less meat; less sugar; more F&V: who could disagree.
In this book he asks: is the Calorie information on food labels a valid reference to assess energy intakes and plan diets? He gives a 'no' to this because figures used to predict energy from fat/protein/carbs are 9/4/4, and of course they are reference figures that do not capture decimal point differences between foods. He also (correctly) states that figures don't reflect in vivo metabolic difference, so energy from proteins in particular are slightly lower than label figures.
But disagree with title of book: CALORIES DO COUNT in relation to assessing energy balance and predicting weight gain or loss. They are the unit of energy, and not a study in the world can dispute basis physics of energy equations in relation to overall metabolism.
This is a well written and funny and full-of-science book, and 100% perfect for dietitian / nutritionist readers, and others with interest in the subject. Some chapters are very biochemistry heavy (which I enjoyed), but can be skipped; other chapters are fun and easy. He concludes for health: less meat; less sugar; more F&V: who could disagree.
November 2, 2023
Discover an approachable exploration of calories, nutrition, and weight control, firmly rooted in scientific principles.
In today’s ever-evolving landscape of nutrition and dieting, the concept of calories has long been at the forefront of discussions about weight management. But what if the traditional practice of calorie counting is missing the mark? Enter Why Calories Don’t Count by Giles Yeo, a seasoned geneticist whose work revolves around unravelling the mysteries of obesity.
In this book, Yeo embarks on a scientific journey to challenge our understanding of calories, delving deep into the intricacies of calorie measurement, food digestion, and the impact of genetics on our relationship with food. As we navigate the complex world of calories and their role in our diets, join us in exploring the strengths and weaknesses of this compelling exploration of the calorie equation.
Author’s background
Giles Yeo is a highly experienced geneticist with a strong focus on researching obesity and the brain’s role in controlling food intake. He holds a PhD from the University of Cambridge and has contributed to groundbreaking research on the brain’s control of food consumption. Currently, his work is centred on unravelling the variations in these control pathways among individuals and exploring the genetic factors influencing our relationship with food and eating habits. Giles serves as a principal research associate at the MRC Metabolic Diseases Unit and holds a fellowship at Wolfson College.
What is the book about?
Why Calories Don’t Count by Giles Yeo unravels the complexities surrounding calories, dieting, and nutrition. In the initial four chapters, the author delves into the concept of the calorie itself, its historical context, methods of measurement, and its prevalence in food labelling. Yeo proceeds to explore the intricate process of food digestion, the breakdown of nutrients like protein, fat, and carbohydrates, and how these components are metabolised to produce energy.
The subsequent two chapters reveal how the fundamental principle of caloric availability serves as the foundation for numerous successful weight-loss diets, shedding light on why and how these diets are effective. This principle brings various diet plans under a unified framework, offering readers a comprehensive understanding of their mechanisms.
The book’s final three chapters shift focus towards the modern issue of ‘ultra-processed’ foods and their impact on society. Yeo examines the societal implications of such foods and provides guidance on how readers can utilise the concept of caloric availability in their daily lives to make more informed food choices.
Through this exploration of the calorie equation, Giles Yeo aims to empower readers to navigate supermarkets and menus with greater confidence, fostering a changed perspective on food. The book emphasises the importance of understanding the scientific aspects of weight loss to enable individuals to make healthier dietary choices.
Three key takeaways from Why Calories Don’t Count
1. The truth about calories and weight loss
In Why Calories Don’t Count by Giles Yeo, the author challenges the traditional practice of calorie counting as an effective diet plan. He explains that calorie counting without considering the source and caloric availability of foods lacks practicality.
Yeo proposes a ‘net metabolisable energy’ concept that accurately reflects the usable calories in different foods, accounting for diet-induced thermogenesis (DIT) or the energy required for food metabolism. His proposed corrections to calorie calculations include 9 calories per gram of fat, 3.8 calories per gram of sugar, 3.6 calories per gram of complex carbs, and 3.2 calories per gram of protein.
By applying these corrections, he illustrates how the calorie content of a typical restaurant meal can vary significantly from standard calculations, highlighting the importance of understanding the actual usable calories in food. This concept allows individuals to better gauge their dietary choices and work toward achieving a calorie deficit for effective weight management.
2. Alarming link between food insecurity and health disparities
In Why Calories Don’t Count, Giles Yeo sheds light on the alarming issue of food insecurity, a problem that exists even in some of the world’s wealthiest countries. He distinguishes food insecurity from starvation, explaining that it arises from limited access to food due to financial constraints. Yeo cites data from the Food and Agriculture Organisation (FAO) of the United Nations, which classifies food insecurity on a scale ranging from mild worries about obtaining food to severe, consistent hunger.
Despite being affluent nations, the UK and the US have significant levels of food insecurity, particularly among socioeconomically disadvantaged populations. For example, in the UK, 1 in 5 children lived with a moderately or severely food-insecure adult. The author highlights the stark contrast between food insecurity and the growing global issue of obesity and diet-related diseases, both rooted in an unequal food system.
Yeo points out that many children rely on school meals, and the phenomenon of “holiday hunger” exposes the challenges faced by underprivileged families. The COVID-19 pandemic exacerbated these inequalities, emphasising the urgent need to address food insecurity, as it is intricately linked to health outcomes.
3. Genetics influence body weight significantly
The debate about the role of genetics in obesity often stirs scepticism, but the evidence is compelling. While it is true that the fundamental principle of weight gain is consuming more calories than burned, genetics significantly affect how we make food decisions over time.
Research, including twin studies, has demonstrated the substantial role of genetics in body weight. Identical twins, who share 100% of their genes, exhibit greater concordance in body weight compared to non-identical twins who share only 50% of their genes. Heritability estimates for weight, height, and BMI have ranged from 40% to 70%. This means that genetics explain 40% to 70% of the variation in body weight, while environmental factors account for the remainder. So, while it is not solely about genes, they play a substantial role in our body weight and should not be dismissed.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Dr. Giles Yeo’s extensive experience as an obesity scientist shines through in his precise and informative writing style, making complex scientific concepts accessible to a broader audience.
• The book effectively captures the essence of its topic, providing valuable insights into the world of calorie measurement, digestion, and diets, allowing readers to learn and reflect.
• The author’s commitment to scientific accuracy and thorough research is evident, enhancing the book’s credibility.
• The content appeals to readers interested in transitioning to a healthier diet, offering a solid foundation provided by a reputable scientist.
Weaknesses:
• The chapter explaining the biochemical aspects of digestion is long and intricate, potentially overwhelming some readers who may struggle with its complexity.
• Some readers may find the writing style overly technical or verbose in certain sections.
Best quotes from Why Calories Don’t Count
“The environment, however, is a far trickier customer to get a handle on; it is volatile, changes throughout our lives, and is therefore very difficult to measure, certainly at scale. To be a geneticist is not only to study genes in isolation (well, you could, but it wouldn't give you the complete story), but it is also to understand how the genes interact and respond to the world around us.”
“Many observational studies have shown that risk of cardiovascular disease goes down with adherence to a Mediterranean diet. Crucially, there was a large randomised trial performed by Spanish scientists to test the effectiveness of two variations of the Mediterranean diets, one diets, supplemented with extra-virgin olive oil and another with nuts, as compared with a low-fat control diet combined with dietary advice.”
“If everyone followed Public Health England's eating advice, people in the bottom decile (10 per cent) of household income would spend 74 per cent of their income on food. So, there's not much point telling them to follow the healthy eating advice they can't afford.”
Final takeaway
Why Calories Don’t Count by Giles Yeo is a thought-provoking and informative exploration of the calorie equation, challenging conventional notions of calorie counting and weight loss. Dr. Yeo’s expertise as a geneticist specialising in obesity research shines through in his precise writing style, making complex scientific concepts accessible to a broader audience. The book empowers readers to understand the true impact of calories on their diets, providing insights into how the source and availability of calories matter more than mere counting. It also sheds light on the pressing issue of food insecurity and its link to health disparities.
Overall, Why Calories Don’t Count is a valuable read for anyone interested in making informed dietary choices and gaining a deeper understanding of the science behind weight management.
In today’s ever-evolving landscape of nutrition and dieting, the concept of calories has long been at the forefront of discussions about weight management. But what if the traditional practice of calorie counting is missing the mark? Enter Why Calories Don’t Count by Giles Yeo, a seasoned geneticist whose work revolves around unravelling the mysteries of obesity.
In this book, Yeo embarks on a scientific journey to challenge our understanding of calories, delving deep into the intricacies of calorie measurement, food digestion, and the impact of genetics on our relationship with food. As we navigate the complex world of calories and their role in our diets, join us in exploring the strengths and weaknesses of this compelling exploration of the calorie equation.
Author’s background
Giles Yeo is a highly experienced geneticist with a strong focus on researching obesity and the brain’s role in controlling food intake. He holds a PhD from the University of Cambridge and has contributed to groundbreaking research on the brain’s control of food consumption. Currently, his work is centred on unravelling the variations in these control pathways among individuals and exploring the genetic factors influencing our relationship with food and eating habits. Giles serves as a principal research associate at the MRC Metabolic Diseases Unit and holds a fellowship at Wolfson College.
What is the book about?
Why Calories Don’t Count by Giles Yeo unravels the complexities surrounding calories, dieting, and nutrition. In the initial four chapters, the author delves into the concept of the calorie itself, its historical context, methods of measurement, and its prevalence in food labelling. Yeo proceeds to explore the intricate process of food digestion, the breakdown of nutrients like protein, fat, and carbohydrates, and how these components are metabolised to produce energy.
The subsequent two chapters reveal how the fundamental principle of caloric availability serves as the foundation for numerous successful weight-loss diets, shedding light on why and how these diets are effective. This principle brings various diet plans under a unified framework, offering readers a comprehensive understanding of their mechanisms.
The book’s final three chapters shift focus towards the modern issue of ‘ultra-processed’ foods and their impact on society. Yeo examines the societal implications of such foods and provides guidance on how readers can utilise the concept of caloric availability in their daily lives to make more informed food choices.
Through this exploration of the calorie equation, Giles Yeo aims to empower readers to navigate supermarkets and menus with greater confidence, fostering a changed perspective on food. The book emphasises the importance of understanding the scientific aspects of weight loss to enable individuals to make healthier dietary choices.
Three key takeaways from Why Calories Don’t Count
1. The truth about calories and weight loss
In Why Calories Don’t Count by Giles Yeo, the author challenges the traditional practice of calorie counting as an effective diet plan. He explains that calorie counting without considering the source and caloric availability of foods lacks practicality.
Yeo proposes a ‘net metabolisable energy’ concept that accurately reflects the usable calories in different foods, accounting for diet-induced thermogenesis (DIT) or the energy required for food metabolism. His proposed corrections to calorie calculations include 9 calories per gram of fat, 3.8 calories per gram of sugar, 3.6 calories per gram of complex carbs, and 3.2 calories per gram of protein.
By applying these corrections, he illustrates how the calorie content of a typical restaurant meal can vary significantly from standard calculations, highlighting the importance of understanding the actual usable calories in food. This concept allows individuals to better gauge their dietary choices and work toward achieving a calorie deficit for effective weight management.
2. Alarming link between food insecurity and health disparities
In Why Calories Don’t Count, Giles Yeo sheds light on the alarming issue of food insecurity, a problem that exists even in some of the world’s wealthiest countries. He distinguishes food insecurity from starvation, explaining that it arises from limited access to food due to financial constraints. Yeo cites data from the Food and Agriculture Organisation (FAO) of the United Nations, which classifies food insecurity on a scale ranging from mild worries about obtaining food to severe, consistent hunger.
Despite being affluent nations, the UK and the US have significant levels of food insecurity, particularly among socioeconomically disadvantaged populations. For example, in the UK, 1 in 5 children lived with a moderately or severely food-insecure adult. The author highlights the stark contrast between food insecurity and the growing global issue of obesity and diet-related diseases, both rooted in an unequal food system.
Yeo points out that many children rely on school meals, and the phenomenon of “holiday hunger” exposes the challenges faced by underprivileged families. The COVID-19 pandemic exacerbated these inequalities, emphasising the urgent need to address food insecurity, as it is intricately linked to health outcomes.
3. Genetics influence body weight significantly
The debate about the role of genetics in obesity often stirs scepticism, but the evidence is compelling. While it is true that the fundamental principle of weight gain is consuming more calories than burned, genetics significantly affect how we make food decisions over time.
Research, including twin studies, has demonstrated the substantial role of genetics in body weight. Identical twins, who share 100% of their genes, exhibit greater concordance in body weight compared to non-identical twins who share only 50% of their genes. Heritability estimates for weight, height, and BMI have ranged from 40% to 70%. This means that genetics explain 40% to 70% of the variation in body weight, while environmental factors account for the remainder. So, while it is not solely about genes, they play a substantial role in our body weight and should not be dismissed.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Dr. Giles Yeo’s extensive experience as an obesity scientist shines through in his precise and informative writing style, making complex scientific concepts accessible to a broader audience.
• The book effectively captures the essence of its topic, providing valuable insights into the world of calorie measurement, digestion, and diets, allowing readers to learn and reflect.
• The author’s commitment to scientific accuracy and thorough research is evident, enhancing the book’s credibility.
• The content appeals to readers interested in transitioning to a healthier diet, offering a solid foundation provided by a reputable scientist.
Weaknesses:
• The chapter explaining the biochemical aspects of digestion is long and intricate, potentially overwhelming some readers who may struggle with its complexity.
• Some readers may find the writing style overly technical or verbose in certain sections.
Best quotes from Why Calories Don’t Count
“The environment, however, is a far trickier customer to get a handle on; it is volatile, changes throughout our lives, and is therefore very difficult to measure, certainly at scale. To be a geneticist is not only to study genes in isolation (well, you could, but it wouldn't give you the complete story), but it is also to understand how the genes interact and respond to the world around us.”
“Many observational studies have shown that risk of cardiovascular disease goes down with adherence to a Mediterranean diet. Crucially, there was a large randomised trial performed by Spanish scientists to test the effectiveness of two variations of the Mediterranean diets, one diets, supplemented with extra-virgin olive oil and another with nuts, as compared with a low-fat control diet combined with dietary advice.”
“If everyone followed Public Health England's eating advice, people in the bottom decile (10 per cent) of household income would spend 74 per cent of their income on food. So, there's not much point telling them to follow the healthy eating advice they can't afford.”
Final takeaway
Why Calories Don’t Count by Giles Yeo is a thought-provoking and informative exploration of the calorie equation, challenging conventional notions of calorie counting and weight loss. Dr. Yeo’s expertise as a geneticist specialising in obesity research shines through in his precise writing style, making complex scientific concepts accessible to a broader audience. The book empowers readers to understand the true impact of calories on their diets, providing insights into how the source and availability of calories matter more than mere counting. It also sheds light on the pressing issue of food insecurity and its link to health disparities.
Overall, Why Calories Don’t Count is a valuable read for anyone interested in making informed dietary choices and gaining a deeper understanding of the science behind weight management.
July 5, 2021
Audio book narrated by the author. I enjoyed most of it. He makes some good points and confirmed a lot of what I think and believe about calories. Some bits are really technical and pure science, but there is a good balance.
June 25, 2021
I love Giles; and this is an interesting book, but there is way too much science for me. A lot of it was way over my head and the first 3 chapters made me want to give up.
But it does get better; and Giles brings it to life by reading it himself. (I listened to the audiobook)
He knows a lot about his subject and tries to make it interesting, but in the end the message was that although not all calories are equal it's still a case of eating less calories in order to lose weight.
It may help people to understand the process more.
Also, interestingly, he talks about a new drug for weight loss, that my doctor spoke to me about the next day. It sort of mimics the gastric bypass and changes hormones so you are not hungry. Maybe it's the way forward for people who are genetically pulled towards eating more and are not able to say no to some things.
But it does get better; and Giles brings it to life by reading it himself. (I listened to the audiobook)
He knows a lot about his subject and tries to make it interesting, but in the end the message was that although not all calories are equal it's still a case of eating less calories in order to lose weight.
It may help people to understand the process more.
Also, interestingly, he talks about a new drug for weight loss, that my doctor spoke to me about the next day. It sort of mimics the gastric bypass and changes hormones so you are not hungry. Maybe it's the way forward for people who are genetically pulled towards eating more and are not able to say no to some things.
January 20, 2023
The title is incredibly misleading. While it's true that not all calories are created equal, in order to lose weight you still must be in a calorie deficit, which he makes clear in the book.
The actual nutritional advice is nothing new, and deliberately vague as he proclaims that his intention is not to tell people what/how to eat/not eat, which seems to me like something most people picking up a book like this are looking for and expecting.
The book is further fluffed up with numerous lengthy personal anecdotes, that contribute almost nothing to the understanding of the subject matter. His overly amiable and chummy tone is grating after a while, I think he got lonely while writing the book and projected onto his readers.
There are a couple of chapters where he dives deeper into the science of metabolism than most nutrition content. Unfortunately these sections were very hard to follow in the audiobook version (it's really hard to describe the Krebs Cycle or chemical formulae in words without a diagram). He makes frequent references to the accompanying pdf, but my copy from the library didn't include it, and anyway it somewhat defeats the purpose of an audiobook if I have to read along. And worst of all, none of that biological detail really had anything to do with the remainder of the book.
On the positive side, he does a good job debunking various fad diets, which is potentially useful for people who have been duped to believe dumb shit like that gluten is evil or that eating lemons will raise your blood pH. But again, nothing new there.
Finally, after [correctly] explaining for hours how we should eat less red meat and adopt a more plant-based diet (high fiber, lower fat) a la Michael Pollan, the 3 recipes he provides are for fatty ribs, fatty brisket, and fatty duck! The closest thing to a vegetable is a scallion in the garnish for the roast duck, and even there we are expected to save the duck fat and use it to fry potatoes. Yeah, that sounds healthy.
The actual nutritional advice is nothing new, and deliberately vague as he proclaims that his intention is not to tell people what/how to eat/not eat, which seems to me like something most people picking up a book like this are looking for and expecting.
The book is further fluffed up with numerous lengthy personal anecdotes, that contribute almost nothing to the understanding of the subject matter. His overly amiable and chummy tone is grating after a while, I think he got lonely while writing the book and projected onto his readers.
There are a couple of chapters where he dives deeper into the science of metabolism than most nutrition content. Unfortunately these sections were very hard to follow in the audiobook version (it's really hard to describe the Krebs Cycle or chemical formulae in words without a diagram). He makes frequent references to the accompanying pdf, but my copy from the library didn't include it, and anyway it somewhat defeats the purpose of an audiobook if I have to read along. And worst of all, none of that biological detail really had anything to do with the remainder of the book.
On the positive side, he does a good job debunking various fad diets, which is potentially useful for people who have been duped to believe dumb shit like that gluten is evil or that eating lemons will raise your blood pH. But again, nothing new there.
Finally, after [correctly] explaining for hours how we should eat less red meat and adopt a more plant-based diet (high fiber, lower fat) a la Michael Pollan, the 3 recipes he provides are for fatty ribs, fatty brisket, and fatty duck! The closest thing to a vegetable is a scallion in the garnish for the roast duck, and even there we are expected to save the duck fat and use it to fry potatoes. Yeah, that sounds healthy.
January 4, 2022
Thoroughly informative! I've spent the past three years learning about nutrition in order to manage my PCOS, and Dr. Yeo's conclusion (the only thing that works long term is to eat more protein and fibre) is definitely what's worked for me.
Overall, I agree with everything said in this book except for the main premise: that calories don't count. Well, not in the way he means. I agree that keeping track of your protein intake and eating enough fibre are things you should care about more than the number of calories, but rather because if you try to stick to a certain number of grams of macros, whether or not the actual number of calories you think you're eating is accurate is irrelevant. He does a whole lot of math to adjust for bioavailability, and at the end of the day, if your calories are wrong, but they're consistently wrong, the number itself doesn't matter. A rose by any other name would smell as sweet, basically.
For example, for breakfast I often eat a slice of sprouted whole grain bread (higher protein and fiber), a tablespoon of spreadable butter with added olive oil (this does not really decrease the ratio of saturated vs unsaturated fat but it's easier to spread so it's more a convenience thing than anything else) and two slices of deli turkey (high protein).
Toast: 100 cals, 19 carbs (of which 4 g are fibre and 2 g are sugar), 1 g fat, 6 g protein
Butter spread: 90 cals, 10 g fat
Turkey: 40 cals, 0.7 carbs (added sugar), 0.3 g fat, 8 g protein
Total calories: 230
Now, if you were to do this Dr. Yeo's way, because there's fibre and protein in the bread and protein in the turkey, the caloric bioavailability of this would not be 230, but slightly less, ~200 cals. And that's definitely true. But that also assumes that the slices of bread and turkey are all exactly the same thickness every time, and that 14 grams of butter on my scale are always exactly 14 grams and not 13.6 or 14.4. And that's obviously not the case. Since it's basically impossible to accurately calculate macros in your kitchen, this amount of nitpicking is unnecessary and counterproductive. Our body does not work on 24 hour cycles, so whatever you ate yesterday, today and tomorrow kind of averages out. Being consistent with whatever number of calories you think you're eating by keeping your macros about the same is more than enough. You really don't need to do any more math.
Overall, I agree with everything said in this book except for the main premise: that calories don't count. Well, not in the way he means. I agree that keeping track of your protein intake and eating enough fibre are things you should care about more than the number of calories, but rather because if you try to stick to a certain number of grams of macros, whether or not the actual number of calories you think you're eating is accurate is irrelevant. He does a whole lot of math to adjust for bioavailability, and at the end of the day, if your calories are wrong, but they're consistently wrong, the number itself doesn't matter. A rose by any other name would smell as sweet, basically.
For example, for breakfast I often eat a slice of sprouted whole grain bread (higher protein and fiber), a tablespoon of spreadable butter with added olive oil (this does not really decrease the ratio of saturated vs unsaturated fat but it's easier to spread so it's more a convenience thing than anything else) and two slices of deli turkey (high protein).
Toast: 100 cals, 19 carbs (of which 4 g are fibre and 2 g are sugar), 1 g fat, 6 g protein
Butter spread: 90 cals, 10 g fat
Turkey: 40 cals, 0.7 carbs (added sugar), 0.3 g fat, 8 g protein
Total calories: 230
Now, if you were to do this Dr. Yeo's way, because there's fibre and protein in the bread and protein in the turkey, the caloric bioavailability of this would not be 230, but slightly less, ~200 cals. And that's definitely true. But that also assumes that the slices of bread and turkey are all exactly the same thickness every time, and that 14 grams of butter on my scale are always exactly 14 grams and not 13.6 or 14.4. And that's obviously not the case. Since it's basically impossible to accurately calculate macros in your kitchen, this amount of nitpicking is unnecessary and counterproductive. Our body does not work on 24 hour cycles, so whatever you ate yesterday, today and tomorrow kind of averages out. Being consistent with whatever number of calories you think you're eating by keeping your macros about the same is more than enough. You really don't need to do any more math.
June 21, 2022
"It was amazing." - 5 out of 5 stars.
Wow. Not what I expected. I came at Why Calories Don't Count with very little expectations and thought at best I would get a generally entertaining light read about diet/fitness/health/nutrition. I couldn't have been more wrong. Author and PhD holding Dr. Yeo delivers a very well written deep dive on so much more than just calories and diets.
The catchy title and cover image explained in one short sentence: "100 calories of ice cream is different than 100 calories of lean steak." For those unfamiliar with macronutrients, maybe this was a point of discovery. For me, it was a catchy strategy to get readers and it honestly worked on me. I was genuinely curious as to what the heck the title meant/was talking about.
Again though, I want to highlight that his book offers so much more than just this:
- History of the calorie
- The deception of food labels
- Concept of caloric availability of food; whole corn versus corn tortilla example
- Amazing scientific deep dive on chewing, eating, swallowing, digestion, and even the final outcome of defecation. Very well done.
- ATP
- The liver
- The Krebs cycle
- Brown fat
- Weight loss surgeries
- Gut hormones
- Diet analysis of keto, paleo, vegan, etc.
- Genetics discussion; Authors stance = 70% of our body comp comes from genetics. Looking at my Dad, myself, siblings, and my children, this seems pretty accurate to me.
One quote to close out this review from the author, paraphrased:
"Stop worrying about the mirror and the scale, and just focus on being healthy."
My interpretation:
Not everyone is going to look like a magazine cover model, whose smothered in makeup, likely heavily photoshopped, generally unhappy with sub 10% bodyfat, probably taking Performance Enhancing Drugs (PEDs) (aka steroids), etc. Stop comparing yourself to "stars", social media, movie stars, and unrealistic body images. Do the best you can with what you got within reason. Enjoy life. Exercise. Eat right. Reduce body fat. I say again, enjoy life and not obsess about body image.
One of the most enjoyable nutrition/diet reads I've ever touched. I highly recommend this book to anyone who wants to lose weight and is currently being spammed from all directions about diet fads and what to do or not to do when it comes to weight loss.
Wow. Not what I expected. I came at Why Calories Don't Count with very little expectations and thought at best I would get a generally entertaining light read about diet/fitness/health/nutrition. I couldn't have been more wrong. Author and PhD holding Dr. Yeo delivers a very well written deep dive on so much more than just calories and diets.
The catchy title and cover image explained in one short sentence: "100 calories of ice cream is different than 100 calories of lean steak." For those unfamiliar with macronutrients, maybe this was a point of discovery. For me, it was a catchy strategy to get readers and it honestly worked on me. I was genuinely curious as to what the heck the title meant/was talking about.
Again though, I want to highlight that his book offers so much more than just this:
- History of the calorie
- The deception of food labels
- Concept of caloric availability of food; whole corn versus corn tortilla example
- Amazing scientific deep dive on chewing, eating, swallowing, digestion, and even the final outcome of defecation. Very well done.
- ATP
- The liver
- The Krebs cycle
- Brown fat
- Weight loss surgeries
- Gut hormones
- Diet analysis of keto, paleo, vegan, etc.
- Genetics discussion; Authors stance = 70% of our body comp comes from genetics. Looking at my Dad, myself, siblings, and my children, this seems pretty accurate to me.
One quote to close out this review from the author, paraphrased:
"Stop worrying about the mirror and the scale, and just focus on being healthy."
My interpretation:
Not everyone is going to look like a magazine cover model, whose smothered in makeup, likely heavily photoshopped, generally unhappy with sub 10% bodyfat, probably taking Performance Enhancing Drugs (PEDs) (aka steroids), etc. Stop comparing yourself to "stars", social media, movie stars, and unrealistic body images. Do the best you can with what you got within reason. Enjoy life. Exercise. Eat right. Reduce body fat. I say again, enjoy life and not obsess about body image.
One of the most enjoyable nutrition/diet reads I've ever touched. I highly recommend this book to anyone who wants to lose weight and is currently being spammed from all directions about diet fads and what to do or not to do when it comes to weight loss.
August 1, 2023
This is by far the best, most thorough book about nutrition that I've ever read, and unfortunately, I've read a lot of them. That said, the title is deceptive - calories do count, of course they do. Food is energy - you eat food for energy - you use energy when you do anything, including exist. But really, if you didn't want all the nitty gritty detail about exactly how digestion works, you could just read the last three chapters and you'd be good to go.
The point is that yes, our bodies use calories (food) and eating more (food) than you can use will cause calories (mostly as fat) to be stored, but what we see as calorie information on a package label is not all that helpful in helping us decide what to eat, particularly if we want to lose weight. Because the calories on the pack is unlikely to be accurate (although it will follow a formula that allows it to be approximate) and at any rate, the label won't tell us how much of the energy in the food we'll actually be able to extract and have available to use.
But I just love this author! It would have been wonderful to have taken classes from him in when I was in school - he's so down-to-earth and speaks so plainly - I would have been able to learn a lot and not have wasted who-knows-how-many hours of my life reading pointless diet and nutrition books.
Oh, and I didn't expect to get recipes! They look great - I so want to try them!
The point is that yes, our bodies use calories (food) and eating more (food) than you can use will cause calories (mostly as fat) to be stored, but what we see as calorie information on a package label is not all that helpful in helping us decide what to eat, particularly if we want to lose weight. Because the calories on the pack is unlikely to be accurate (although it will follow a formula that allows it to be approximate) and at any rate, the label won't tell us how much of the energy in the food we'll actually be able to extract and have available to use.
But I just love this author! It would have been wonderful to have taken classes from him in when I was in school - he's so down-to-earth and speaks so plainly - I would have been able to learn a lot and not have wasted who-knows-how-many hours of my life reading pointless diet and nutrition books.
Oh, and I didn't expect to get recipes! They look great - I so want to try them!
June 21, 2021
Thoroughly researched with a huge depth of scientific information thankfully punctuated with Giles’ good humour, personal anecdotes and fortunately, his empathy towards those striving to achieve a healthy body. I was hoping for an ‘in a nutshell’ revelation, as at times I felt I was ploughing through reams of data, however it was worth the journey as he articulately rounds up leaving you food for thought.
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