How Many Calories Do You Need to Lose Weight on the Britalian Diet?

Ahh, calories. They take up so much of our headspace here in the UK. They're regularly the topic of hot debate in the media and on social media channels, and studies are unveiled almost every year about how and why we count them.

In 2018, research was published showing that the average British person is eating 50% more calories than they realise. In 2021, another study came out, this time revealing that 4 in 10 Brits ‘obsess’ over calorie counting – but have no idea what else they might be consuming (in terms of nutrients etc.) Then, in 2022, it was announced that many food businesses will have to include caloric information on. menus. We can't get away from the darned things.

In Italy, there is far less noise about calories. In fact, when you look into calorie counting or dieting in Italy, the main answer that comes back is this. They don't.

"We eat by our stomachs, not by our heads, and since we dine leisurely, we get the signal that we are full and can just enjoy a coffee and the company," says one doctor from Rome, Stephano Gumina, MD, PhD.

In other words, they don't count calories because they simply stop eating when they are full.

Should we stop counting calories then?

Having said all of that, this is a British site about following an Italian health and weight loss approach here in the UK. I think that for those of us that want or need to lose weight, having a calorie limit can be a useful comfort blanket. You can do the maths and know that - as long as you don't have underlying health issues - you will lose weight.

So, the answer is yes and no! In the early days, I would wholly recommend designing daily meals, drinks and snacks around a specific calorie count. However, it can't be a permanent state. Once you're at or close to your goal/healthy weight, the next focus should be on moving away from calorie counting and towards a more natural, long-term, mindful way of eating.

Obviously, everyone is slightly different but I lost weight consistently, each week, on the following calories. I like to calorie cycle so that I eat more on weekends (when I tend to have more treats and might go out to eat with the family!) and then drop it down a bit during the week. I am more concerned with the average amount over the course of the week.

Monday-Friday: 1400

Saturday-Sunday: 1700

Average calories: 1485

How to wean yourself off calorie counting

So, you've followed the Italian approach to eating and moving and you're delighted with the number on the scales. You're finally the weight and size that you want to be. But....what now? Funnily enough, this is where a lot of people come unstuck when they're dieting.

Nobody tells you what to do when you actually reach your goal weight!

Some people are quite content weighing every slice of cheese and accounting for every calorie for the rest of their lives. I'm not one of them. I believe happiness ultimately lies in finding balance and getting enjoyment out of your food without having to think about those darned units of energy all the time.

I recommend the following approach to weaning yourself off calorie counting.

1. Take your time. If you've been trying to lose weight for a while then calorie counting is probably a deeply ingrained habit. You'll feel anxious about giving it up.

2. Start with one meal. Don't count the calories in your breakfast, for example. Commit to 2-3 weeks and then move on to the next meal. 

3. Eat mindfully. Slow your eating down by a quarter of the speed. Put your knife and fork down between bites. Take a sip of your drink and chat with people if you're dining with others. Be aware of the taste and texture of the food you're eating. 

4. Sit at the table. Don't eat in front of screens, it messes up your hunger cues so you will miss the point where you're full and will end up overeating. 

5. Stop as soon as you feel full - and don't go back for seconds. 

6. If you miss the routine of logging then keep a different kind of wellness diary. Spend a few minutes at the end of each day making a note of how you felt and what you did to care for yourself (whether it was a walk, making a pasta sauce from scratch or skipping the TV in the evening to read a good book or do something else that you love). 

For more Italian inspired weight loss tips, keep an eye on The Britalian Diet blog, as it is regularly updated with new insights and advice.