Does calories really count?
This blog is part of a series that will help you understand why we gain weight and what we can do about it. I will be giving you my top tips on how to reduce weight based on the latest scientific research and my clinical experience of what really works.
Let’s start with the well-known ‘calories in and calories out’ approach. This is based on the simple promise that as long as you consume fewer calories than you burn, you will lose weight. Equally, if you consume more calories than you burn, they will be stored either as glycogen or as fat, thus making you gain weight. Let the counting begin!
Simple, right? Not really, the principle makes sense and it’s very easy to buy into this model. However, It doesn’t for the individual and this where it all falls apart. We are all unique with our own calorie requirements based on our genetics and lifestyle. It may work for some and not others. For example: 47g snickers bar has 229cal where 100g of grilled chicken breast will be 284cal. Better eat the snickers then and bank the 55 calories, simple. Not so quick! Which food will fill you up for longer? Which food will give you more nutrients? Which food will help you control your blood sugar? Now it is complicated. This approach is too crude, by viewing food purely as calorific numbers you are overlooking what will nourish your body, will make you happier and most importantly the joy of eating. In this example it’s chicken but it could be any nutritious (unprocessed foods). They are less likely to set you off on blood sugar roller coaster, it will give you a slow sustained release of energy encouraging you to do more and better chance of completing what you set out to do and feel good about yourself. May be do some exercise, walk or simply just move more at home. In this example we are looking purely at energy but nutritious food will give you so much more vitamins, minerals, protein, healthy fats.
Here are my top tips to help you make better food choices. You will wonder why you ever bothered calorie counting:
* Eat nutritious, high protein breakfast
* Eat a rainbow- variety of vegetables
* Increase your fibre intake
· Fruit and veg
* Fill your plate with half of vegetables, quarter of protein and another quarter of fat (avocado, nuts, olive oil) and complex carbs such as beans and whole grains.
* Avoid highly process and high in sugar foods. Such as cakes, biscuits, chocolate, white bread and ready meals.
* Cook from scratch
* Eat real food
In the next few months I will talk more about the other weight gain reason such as stress, microbiome, blood sugar, metabolism,thyroid and women hormones and show you how simple changes of your dietary and lifestyle habits can lead to you loosing weight and feeling better.
If you would like to work with me to uncover reason why your weight has been out of control and implementing dietary and lifestyle regime that you can follow, give me a call. I offer free 15min discovery call where I can tell you more about the way I work, my packages and how can help you.