After years of dieting and calorie counting, I learned a few lessons along the way. Once I got my mind off of the obsession with calories, I finally saw a big change. The result is what I call the Protein Theory and Proper Eating for Health.
If you’ve been struggling to limit calories and shed stubborn pounds despite doing all the “right things,” this may be the part you’re missing out on. While you may not have found this theory in a scientific journal, you may have found it personally useful. Today I’m sharing it in the hopes that some of you can glean some inspiration.
My health theory
Many diet gurus will tell you it’s as simple as calories in and calories out. Eat fewer calories and move your body more to lose weight. While this may theoretically work, many women, especially those struggling with thyroid issues or hormone imbalances, will not find this to be the case.
I had a data table with all the nutritional supplements I was taking and the health trends I was following. Some days, I ate at least 800 calories. That’s less than the recommended daily amount to keep a small child alive! My health theory comes from years of experience, trial and error, and supplementation, but it doesn’t replace the calorie model.
Yes, calories are important, but I also want to argue with the quality of those calories. “Your body is not a bank account, it’s a chemical laboratory.” Not only have I lost unhealthy weight, but I’ve also gained better sleep and more energy.
Big Nuts vs. Micro Nuts
You may be aware of the big nutrients: protein, fat, and carbohydrates. But there is less focus on micronutrients when it comes to diet. I used to restrict my eating in an attempt to punish my body for submitting. Now I see food as a way to nourish my body and love it instead. It’s not about nutrition, it’s about meeting our body’s needs.
Micronutrients are the vitamins and minerals that we need to thrive in our health. Unfortunately, foods are much less nutrient dense than they used to be. It makes sense that carrots have more micronutrients than cheese curds, but our islands aren’t what they used to be.
The theory of protein and micronutrients has shown
My theory is that when we don’t get enough of the micronutrients, our bodies seek out more calories to fill that need. Focusing solely on calories ignores the quality of food, which can make us feel overwhelmed. This doesn’t mean we throw the baby out with the bathwater and ignore calorie quantity altogether. However, focusing on microscopic nutrients provides a more balanced approach when considering calories.
It helps send safety signals to the body that we are getting what we need and we don’t need to eat. Or our body believes that it is storing fat for famine. Instead, it helps reduce stress, support our hormones and improve metabolism. Our body is always by our side, we just have to let it do its best.
Microorganisms
Magnesium alone is responsible for hundreds of functions in the body, but most of us don’t get enough of it. Microscopic nutritional deficiencies and lack of food intake contribute to cortisol mutations (which lead to belly fat). They can also lead to a sluggish appetite and a slower metabolism. By meeting our microscopic needs, we can install hunger signals while improving our energy and mood.
Other nutrients like B vitamins, omega-3s, and zinc are important for everything from cellular repair to hormones . Deficiencies in these can manifest themselves in the form of cravings. If you crave salty foods or chocolate, you may be low in magnesium. Sugar cravings and sweets? This could indicate a deficiency in protein, chromium, or iron.
I found that my contact with microscopic nutrients greatly improved my mood and body composition.
The importance of protein
There are many different opinions about protein. From how much we really need to where to get it, to where to get it from. However, I have seen huge results since I started focusing on healthy proteins.
Protein is essential for building and maintaining muscle, producing hormones, and supporting brain function. The more lean muscle mass we have as we age, the lower our risk of dying from any cause. We are more likely to recover and less likely to get injured. In addition, the more muscle mass we have, the more calories we burn at rest.
Focus on getting about 1 gram of protein per pound of ideal body weight per day. This translates to at least 120 grams of protein per day for most women. Now this applies to your ideal body weight, not your actual weight. For example, if a person’s healthy weight is in the 130 pound range for their height and age, this translates to 130 grams of protein.
Healthy protein sources include grass-fed and high pastured meats, eggs, and seafood. Beans and dairy can be good sources, depending on how your body tolerates them. Protein powder can help fill in the gaps if needed, but it’s not a main source of protein for me.
Struggle
Over-produced food and poor soil have left our food lacking in micronutrients. While I focus on eating whole, healthy foods, I take nutritional supplements as needed. Even experts like Chris Crider , who used to call for nutrition from food alone, have highlighted this issue.
Personally, I need more choline than I can get from food alone. I have to eat an insane amount of egg yolks to get the choline I need. Once I started taking choline, I noticed a dramatic improvement in my energy levels! What supplements you need depends on your diet, lifestyle, and personal genetics.
The critics are focusing on nutrient dense foods and filling any gaps as needed with nutritional supplements. I am familiar with calories, but I don’t focus solely on them.
What does this look like for me?
How I eat now looks completely different than it did ten years ago! I eat almost twice as much and I’ve lost a lot of body fat in the process. I’ve noticed better sleep, less anxiety, less brain fog, and more energy.
However, I weigh more on the scale than I did a few years ago. My body fat (the unhealthy, dangerous kind!), while muscle mass, has increased. I’ve learned that the scale itself isn’t always the best indicator of health.
Most of this warrants a mental shift to focus on the restrictions on physical support. While I’m not ideal by any means, I feel better on those days when I’m more consistent.
Practical advice for real results
We all have different inherited bodies, but some things are beneficial to almost everyone in all areas. Below are some of the best nutrients that many of us can focus on and why they are useful.
Magnesium – It helps with stress, better sleep, energy, and balanced hormones (to name a few!). You’ll find it in dark greens, pumpkin seeds, and dark chocolate. This is one of the only nutritional supplements I take every day. And it’s virtually impossible to get enough from food alone.
Omega 3s It is estimated that up to 90% of us in the United States are deficient in omega-3s. They help support brain health, reduce inflammation, and help with hormones. The best sources are fatty fish, such as salmon and sardines. You can also take a high-quality fish oil supplement .
B vitamins are essential for ATP (cellular energy). They are also directly related to energy, brain function, metabolism, and nervous system health. Good sources include grass-fed liver and free-range eggs. I also take methyl B complex supplements to meet my body’s needs.
Choline I have found this nutrient especially useful, but many people also find it helpful. Choline is great for helping with memory, mood, muscle control, heart and liver function. Egg yolks and beef liver are the main sources. It is a nutrient that is regularly consumed.
Of course there are many more! I found it really useful to test my nutrition as well as my genetics. This helped me design a plan to meet my specific health needs.
Start with the basics.
There are a few other strategies that I have found useful as I have honed my health. This came after a lot of personal study and experimentation.
Start with protein – aim for at least 40 grams of protein per meal. I have a high protein breakfast within an hour of waking up. This often includes some duck eggs, ground beef, or sardines.
Nutritional Glow – I add protein to dense foods. You’ll find fermented vegetables in my diet, along with healthy fats, colorful fruits, and vegetables.
Dietary Supplements – I take several supplements but few take them daily. What someone needs depends on their personal factors.
Listen to your body . Take note of how certain foods and habits make you feel. You may not be a person of a homosexual scheme, but track trends in energy, sleep, and desire to be useful. What I do is not the right plan for anyone else and we all need to listen to our bodies.
Exaggerated
Food is not the only building block for changing our health. While nutrition is important, so are lifestyle factors. Supporting our nervous system sends our body safety signals and reduces unhealthy stress. Getting sunlight, walking, dry brushing, and apostasy are some of my ways.
I had to reform my approach and realize that my body is always in my best interest. Working out and physical support were a game changer for both my weight and my overall health.
Final thoughts on protein and micro nuts
While calories are important, focusing on the finer nutrients first can help our bodies get going. This includes prioritizing protein. I encourage you to give it a try yourself. Try increasing your protein, focusing on nutrient-dense foods, and tracking how you feel.
What are your views on healthy eating? Do any of these resonate with you? I’d love to hear your thoughts in the comments below!
