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Weight loss isn’t about deprivation. To create a sustainable path to weight loss, you must focus on understanding how many calories you should eat at your weight and height. The truth is, carbs aren’t the enemy, and fats won’t make you fat. The key is knowing how they fit into your calorie intake.
Overall, weight loss is about energy balance. If you consume more calories than you burn, you gain weight; if you burn more than you consume, you lose weight. Now that we’ve covered why energy balance is key, let’s break down how carbs, fats, and calorie counting fit into a weight loss strategy.
Most people assume carbohydrates are the enemy, but carbohydrates are the cornerstone of energy and help fuel workouts. You can find carbohydrates in foods like fruits, vegetables, grains, and dairy.
There are two types of carbohydrates: complex carbohydrates and simple carbohydrates. Simple carbohydrates comprise one or two sugar molecules (monosaccharides and disaccharides), making them quick to digest. This leads to a fast spike in blood sugar, followed by a crash. Simple carbohydrates include fruit, milk, honey, and not-so-great sources such as candy, soda, and bread pastries.
Complex carbohydrates contain long chains of sugar molecules, which take longer to digest and gradually release energy. They are also packed with fiber, which helps slow digestion and keeps you full longer. Whole grains, vegetables, and legumes are all examples of complex carbs. Unlike simple carbohydrates, complex carbohydrates fill, support gut health, and provide steady energy.
Fats are essential for hormone production, brain health, and cell health. There are two types of fats: healthy fats and unhealthy fats. Healthy or unsaturated fats can be found in avocados, nuts, and olive oil. Unhealthy fats or trans foods are found in fried fats, processed foods, and snacks.
Eating healthy fats is key to losing weight because it helps you stay full longer. People on low-fat diets often struggle with weight loss because it leads to increased hunger and cravings.
When eating fats, prioritize healthy fats in foods like avocados, nuts, and seeds, moderate saturated fats, and avoid trans fats in fried foods and margarine.
You know protein is essential, but here is why! Protein builds muscle, repairs tissue, and supports metabolism. It also has a higher thermic effect, meaning your body burns more calories digesting protein vs. carbs or fats.
When eating protein, start with a small protein goal and increase slowly over time. Focus on eating lean protein sources such as chicken, turkey, and fish. Also, consider incorporating plant-based proteins such as beans, lentils, and nuts.
If you’re struggling with your diet, we can help! Consider joining our combined nutrition and fitness program. Email us at Christie@solstice.fit for more info.
