Orange (Misleading): Calorie counting does not work.

Fact-Check: Calories also matter

The assertion that “it’s not calories you need to count” creates a misleading binary. While insulin is a factor in fat storage, the principle of energy balance (sometimes known as ‘calories in, calories out’) remains fundamental to weight loss. A calorie deficit—burning more energy than consumed—is a well-documented requirement for fat loss across diverse populations. For instance, a Randomized Controlled Trial (Sacks et al., 2009) compared diets with varying compositions of fat, protein, and carbohydrates and found that calorie intake, rather than macronutrient composition, was the primary determinant of weight loss. This reinforces the idea that calorie intake, alongside the quality of food choices, plays a critical role in sustainable fat loss.

Experts who criticize the concept of calorie counting often refer to the fact that ‘a calorie isn’t a calorie,’ emphasizing the importance of diet quality rather than entirely dismissing the concept of energy balance.

Framing the issue as “not calories but insulin” excludes the broader context of weight management and can oversimplify complex physiological processes. This “one-factor” explanation often aligns with marketing strategies promoting specific diets or solutions.

However, Eddie Abbew is right in his focus on sustainable weight loss. Indeed studies suggest that a variety of diets can be conducive to weight loss. What seems to make the difference is whether the changes made are sustainable for the individual, or not. In other words, weight loss is most effective when it is thought of as a lifestyle change rather than a temporary episode with clear start and end points. In that sense, yo-yo dieting is indeed not recommended by health professionals. Repeated cycles of weight loss and regain can also disrupt metabolism, hunger hormones (like ghrelin and leptin), and mental well-being. But the key also does not lie with one specific diet.

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Red (Potentially Harmful): Distrust in Evidence-Based Health Advice

The claim risks reinforcing skepticism toward established medical and nutritional guidance, as it contributes to the broader narrative that “everything you know about fat loss is wrong.” Framing insulin as the sole factor in weight loss risks overshadowing the importance of evidence-based strategies that consider calorie intake, diet quality, and sustainable habits. This type of claim can encourage distrust in established nutritional guidance and lead individuals to overlook balanced, long-term approaches for weight management. 

It is critical to highlight that weight loss is challenging and highly individualised. Simplistic “hacks” or focusing on a single factor can divert attention from evidence-based strategies, such as adopting a well-balanced, nutrient-dense diet and regular physical activity.

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Conclusion

Weight loss and fat management are multifaceted processes involving hormones, calorie intake, and lifestyle habits. While insulin management is vital for those with insulin resistance or related conditions, no single factor dominates the equation. Sustainable weight loss comes from addressing a combination of dietary quality, energy balance, regular activity, and long-term habits. Framing weight loss as solely about insulin may oversimplify the issue and mislead individuals seeking effective strategies. Always consult reputable sources or professionals for personalised guidance and continued support.

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We have contacted Eddie Abbew and are awaiting a response.

Disclaimer

This article is intended to provide evidence-based information and should not replace professional medical advice. For personalized guidance on weight management, consult a registered dietitian, nutritionist, or healthcare provider.