Quit Counting Calories to Lose Weight! Do These 3 Food Tips Instead.

The classic old saying of eat less and move more isn't quite accurate. Many people get sucked into counting calories to eat less and hope they will lose weight. That sometimes works at the beginning, but then they plateau or worse, gain the weight back!

The issue with counting calories is that not all calories are equal! If you ate 200 calories of chicken your body would respond well, use that protein to build muscle, hair, nails etc. But if you ate 200 calories of candy, your body would be overloaded with sugar, go into overdrive to try and lower your blood sugar and then have a huge crash. And most likely store that excess sugar as body fat. Even a less extreme example of eating a banana and chocolate chip muffin for breakfast (which is common for people right now) is around 400 calories but has low to no protein or healthy fats aka not great nutrition. However, if you ate 3 scrambled eggs, 1/4 of an avocado and 1 slice of sourdough bread, you would be around the same amount of calories, but way more nutrition! Giving your body the right nutrition can you lose weight. Try these 3 tips to adjust your current meals and start seeing the pound come off:

1. Increase Protein Intake: Are you eating a minimum of 100g of protein each day? If not, you need to start paying attention to your protein intake. Look for lean protein sources to add to every meal such as: Meats: chicken, turkey, beef, pork, venison etc. Dairy: Greek Yogurt, Cottage Cheese, High protein milks etc. Fish: Salmon, Shrimp, haddock, tilapia, tuna etc.

   Other: Eggs, tofu, hemp hearts, chia seeds, protein powder, collagen powder Boosters: nuts, seeds, cheeses, beans, quinoa etc. these are normally a fat or carb source first and you get secondary protein.

   Avoid: breaded meats or fish and prepackaged options if possible. Aim for real whole foods.
   

2. Eat Healthy Fats at each Meal/Snack: Ever since the low fat craze years ago, many people are still scared to eat healthy fats. I have heard people believe eating fats will make you fat, but that is false. Our body and brain need healthy fats to function well. I suggest having 1 tbsp of healthy fats in each meal or snack. Some examples include: Olive oil, Coconut oil, Avocado Oil, Gee, Butter, Tallow, avocado, coconut, any nuts, nut butters, real cheese (not slices or cheese like products).
   

3. Control when you have Carbohydrates: Complex carbs such as: rice, sourdough bread, sweet or regular potatoes, oats, whole grain pasta, lentil pasta etc. are great in balanced meals and if you are doing enough activity in the day. If you sit all day long and don't exercise, you might not needs carbs in the amount you are having them right now. Try timing them to be after your workouts or go for a quick walk after your meal to help your body use the carbs instead of storing them. It's also important to avoid processed carbs or simple carbs such as: store bought cakes, cookies, most breads, muffins, doughnuts, pastas like kraft dinner, certain wraps etc. Stick to homemade or healthy brand options when having carbs to help hit your goal.

When you put all these habits together your day could look like this:

Breakfast: 3 egg omelette with red peppers, mushrooms, onion, turkey bacon, avocado and 1 slice of sourdough bread. (post workout meal, take out bread and add more veggies to make it lower carb)

Lunch: Bfree high protein wrap with tuna, cucumber, celery, cheddar cheese and spinach + 15 minute walk outside

Snack: turkey pepperettes with carrots and hummus

Dinner: Roasted chicken thighs with asparagus and cauliflower tossed in oil and salt.

Need help creating a meal plan that works for you and your family? Message me here with questions and see how I could help you take control of your weight loss without counting calories.

Visit my Instagram for more info: @kbhealthcoach