After years of diet and calorie count I have learned some lessons Along the way. After moving my mindset from the calorie obsessia, I finally saw big curves. The result is what I call my protein theory and health micronutrient.
If you have fought with calorie restriction and stubborn pounds despite doing all the “right things”, then this may be the missing part. While you probably won't find this theory in a scientific journal, I have seen him personally useful. I am sharing today in the hope that some of you can also collect an inspiration.
My health theory
Many diet gurus will tell you that it is as simple as calories and calories outside. Eat less calories and move your body more to lose weight. While this can work in theory, many women, especially those who fight thyroid or hormone imbalanceDo not find that it will be so.
I had Spreadsheets with all the supplements I was getting and the health trends I was following. And a few days, I ate as fewer than 800 calories. This is less than the recommended daily amount to keep a little one alive! My health theory comes from years of test and error and supplement, but it does not replace, calorie model.
Yes, calories matter, but I would also argue the quality of those calorie issues. According to JJ Virgin “Your body is not a bank account, it is a chemistry lab.” Not only did I lose unhealthy weight, but I gained better sleep and more energy.
Macronutrients versus micronutrients
You are probably aware of macronutrients: protein, fats and carbs. However, there is less focus on micronutrients when it comes to diet. I have used to limit the food intake in an attempt to punish my body in submission. I now see food as a way to nourish and love my body in place. It is not about diet, but about meeting our body's needs.
Micronutrients are the vitamins and minerals that we need for our health to thrive. And unfortunately, foods have much lower nourishing density than once. It makes sense that carrots have more micronutrients than cheese puffs, but our carrots are not what they have been before.
Explained the theory of protein and micronutrient
My theory is that when we don't get enough micronutrients, our body requires more calories to meet that need. By focusing solely on calories, it bypasses the quality of food, which can leave us without feeding. This does not mean that we throw the baby out with the baths of the bathroom and completely ignore our calorie intake. However, focusing on micronutrients while you are aware of calories offers a more balanced approach.
It helps Send safety signals For the body we are getting what we need and we do not need to eat. Or keep the fat for hunger that our body thinks it is coming. On the other hand, it helps reduce stress, support our hormones and optimize metabolism. Our body is always on our side, we just have to give it to what it should work best.
The power of micronutrients
Magnesium alone is responsible for hundreds of processes in the body, but most of us do not get enough. Micronutrient deficiencies and sub-brackets contribute to cortisol points (leading to fat in the abdomen). These can also lead to desires and a slower metabolism. By meeting our micronutrient needs, we can stabilize hunger signals as we improve energy and mood.
Other nutrients like vitamins B, omega-3 and zinc are vital to everything, from cell repair to hormone. Deficiencies in these can occur in the form of desires. If you are wanting salty foods or chocolate, you can be low in magnesium. Sugar and sweets? This may indicate that you are low in protein, chromium or vitamin B.
I have found that calling on my micronutrients drastically improved the mood and composition of the body.
The importance of protein
There are so many different protein opinions. From what we really need, from what resources to get it. However, I have seen great results as I started focusing on healthy proteins.
Protein is essential To build and maintain muscles, produce hormones and support brain function. The more poor mass of the muscles we have while we are aging, the less risk we die from any cause. We are more likely to be healthy and less likely to get hurt. Plus, the more muscles we have, the more calories burn at rest.
I focus on getting about 1 grams of protein for the ideal pound of the body a day. This translates into at least 120 grams of protein a day for most women. Now this goes from your ideal body weight, not your current weight. For example, if one's healthy weight is in the 130 pound range for their height and age, then this translates to 130 grams of protein.
Healthy protein resources Include meat fed grass and raised pastures, eggs and seafood. Beans and dairy can also be a good source depending on how your body tolerates them. Protein powder can help fill in gaps if necessary, but it is not a major source of protein for me.
War
Highly processed foods and poor soil health have left our food that has no micronutrients. As I focus on healthy, complete foods, I also get supplements as needed. Too Like Chris Kresserwho once protected to get food only from food have highlighted the problem.
Personally, I need a higher amount of choline than I can only get from food. I would have to eat a crazy amount of egg yolk to get Colina I would need. After I started completing Kolina, I noticed a drastic improvement at my energy levels! What additions you need depend on your diet, lifestyle and personal genetics.
My approach is to focus on dense nutrient foods and fill the gaps as needed with supplements. I am aware of calories, but I don't just focus on them.
How does it seem to me
How much do you eat Looks drastically different than ten years ago! I eat about twice as many as I used to and lost a significant amount of body fat in the process. I also noticed better sleep, less stress, less brain fog and more energy.
That is to say, I actually weigh more by degree than I did a few years ago. My visceral body fat (not healthy, dangerous!) Has fallen, while my muscle mass has increased. I have learned that the scale itself is not always the best indicator of health.
Much of this included a displacement of the mind from a focus on restraining my body support. And while I'm not perfect in any way, I feel better in the days when I'm more stable.
Practical tips for real results
We all have different bodies and genetics, but some things are useful for almost everyone across the table. Here are some of the main nutrients that many of us can concentrate and why are they useful
Magnesium – Helps with stress, sleep and better energy and balanced hormones (to mention some!). You will find it in dark leafy greens, pumpkin seeds and dark chocolate. This is one of the single attachments I get every single day. It is practically impossible to get enough of food alone.
Omega-3 -Assess that 90% of the US in the US is deficient in Omega-3s. These help to support brain health, reduce inflammation and help with hormones. The best sources are greasy fish, such as salmon and sardines. You can also get a high quality Filling fish oil.
B vitamins – These are needed for ATP (cellular energy). They are also directly related to energy, brain function, metabolism and health of the nervous system. Good sources include grass -fed liver and free -beam eggs. I also pick up a methylized B additional complex To meet the needs of my body.
bloodsucker – I have especially seen this nutrient useful, but so many people. Kolina is great to help in memory, mood, muscle control and heart and liver function. Egg yolk and beef liver are the main sources. This is a nutrient with which I regularly fill.
Of course there are many others there! I saw really useful for my nutrient levels to be tested as well as Test my genetics. This helped me adjust a plan for my exact health needs.
Start with the basics
There are some other strategies that I have seen useful as I honored my health. This has come after many personal studies and experiments.
Start with protein – I aim at least 40 grams of protein per meal. And I eat a high protein breakfast within an hour of awakening. This often includes several duck and beef eggs or sardines of the Earth.
Maximize nutrients – I combine protein with dense micronutrient foods. You will find fermentedHealthy fats and colorful fruits and vegetables on my plate.
Add-ons – I rotate through some additionsBut some I get them every day. Which of them need depend on their personal factors.
Listen to your body – Note how you make you feel certain foods and habits. You may not be a person spreadsheet like me, but tracking the trends of energy, sleep and desires can be useful. What I do is not an accurate plan for anyone else and we all have to hear our bodies.
Going beyond meals
Food is not the only building block to transform our health. While nutrients are important, so are lifestyle factors. Our nervous system support sends our body security signals and reduces unhealthy stress. SunnyWalking, dry washing and rebounding are some of the ways I do.
I had to refresh my approach and realize that my body is always working in my best interest. Working with and supporting my body was a player for both my weight and overall health.
Final thoughts on proteins and micronutrients
While calories matter, focusing on micronutrients can first help give our body what it wants. This also includes protein priority. I will encourage you to experiment for yourself. Try to grow your protein, focusing on dense nutrient foods and tracing how you feel.
What is your access to eating healthy? Is there any of this resonant with you? I would like to hear your thoughts in the comments below!
