Calories in vs calories out…is it really that simple?: Yes and no.

If weight loss is your goal, then your daily strategy should be to consume fewer calories than you expend. In a simple world those are the rules to follow. I’m not here to tell you that achieving your optimal weight has to be overly complicated, but I am here to explain that the quality of the calories you consume can matter just as much as, if not more than, the quantity when it comes to body composition and energy levels.

Lets dive deeper into this:

• When you consume the right quality and balance of foods, your body can figure out the rest…it is a pretty sophisticated machine

• Processed carbohydrates such as chips, cookies, crackers, soda, and certain cereals digest very quickly into sugar and increase the levels of the hormone insulin circulating in your blood stream.

  • Why is this bad?

    • Insulin acts like Miracle-Grow for your fat cells….good for plants, bad for the waist-line. Essentially, it tells your cells to gather up calories in the blood and store them as fat.

  • Why are they called empty calories?

    • They provide you with a high amount of calories as discussed above; they provide little-to-no nutrients; and, they leave your body feeling hungry quickly after consumption.

  • So what should you have instead?

    • Replace processed carbohydrates with healthy fats and protein. Fat does not raise your insulin levels which is a key factor in weight loss as discussed above.

      • What percentage of daily calories should come from fat, protein, and carbohydrates varies from person to person. Activity levels, body type, male vs female, age, dietary preferences, and lifestyle all come into play.

    • If you are someone like me who thoroughly enjoys carbohydrates, then opt for the natural/non-processed options such as homemade breads and pastas, oatmeal, quinoa, etc.

      • Adding healthy fats such as avocado or nut butters to your carbohydrate source will slow the release of insulin into the blood stream and prevent large spikes in blood sugar.

      • Want to learn how to find non-processed options and better understand food labels? Set up a Nutrition Consult with Plus Forte today!

• Tune into your hunger

  • Research shows that practicing mindfulness when eating helps you take stock of how you feel, allowing you to better understand whether your body is full or hungry

  • Not providing your body with quality nutrients when hungry will likely result in overindulgence later on in the day. Starving yourself when your body is truly hungry is not the answer.

  • Cravings…what’s the deal?

    • Eating quality calories will help you crave treats less often, but that doesn’t mean you have to avoid your favorite foods. I truly believe that moderation is the key to a successful diet, and following strict diets with too many rules is a set up for failure in the long run. Live your life.

    • After lowering your insulin and allowing your metabolism to function optimally, you may be able to enjoy your favorite pastry or pasta dish in moderation.

    • More on cravings and how to navigate them to come in a future blog post…stay tuned.

To learn more about our nutrition services and how we can create a program specific to your personal needs and goals, contact Plus Forte today!

Email: courtney@plusforte.co

Phone: (978)-590-6951

Or schedule your free 15 minute consult by clicking here: https://www.plusforte.co/contact-us