Counting calories alone may not be the most effective way to manage weight, according to nutrition researchers, who say how and when people eat also plays an important role.
The time of day a meal is eaten, how quickly food is consumed and even how thoroughly it is chewed can affect how many calories the body takes from it.
Calorie labels are based on standard estimates, but scientists say the energy people absorb can vary depending on how food is processed and prepared. Cooking methods, such as boiling or roasting, can also change how easily food is broken down.
“Two meals with the same number on the label can have very different effects once you factor in how they are eaten.”
Highly processed foods are often easier to digest, meaning the body may extract more energy from them than from whole foods with a similar calorie count.
“Two meals with the same number on the label can have very different effects once you factor in how they are eaten,” said one nutrition scientist.
Eating more slowly gives the body time to register fullness, which may help people avoid overeating without strict counting.
Some studies suggest that eating larger meals earlier in the day may suit the body's internal clock better than heavy late-night meals.
Researchers also highlight the role of sleep and stress, which can influence appetite hormones and food choices. Poor sleep has been linked to increased cravings for high-energy foods.
Dietitians recommend focusing on fibre-rich foods, protein and vegetables, and paying attention to hunger cues rather than relying solely on numbers.
Experts add that anyone considering significant dietary changes, particularly those with health conditions, should seek professional advice first.
