Advertising
Advertising

Last Updated on February 2, 2018

Why Focusing on the Calorie Doesn’t Help You Eat Healthier

Why Focusing on the Calorie Doesn’t Help You Eat Healthier

When it comes to eating healthier or attempting to lose weight, it can be overwhelming to know what to focus on. Some “experts” tell you to focus on carbs, others sugar, and some calories. When looking at the nutrition label on food packaging, the easiest thing to focus on, and often the largest, boldest item, is the calorie count. It seems logical to think that lower calorie foods equal healthy foods, but that’s not always true.

    If you focus strictly on how many/few calories you’re intaking, you may be cheating yourself out of important protein your body needs. When you cheat yourself out of calories, your body will use the protein you do eat for energy rather than applying it toward building muscle, improving immunity, and aiding in the health of your hair, skin and nails.[1]

    Advertising

    According to the Center for Disease Control (CDC), adult women and men should aim to consume 46g to 56g of protein per day, respectively. Those individuals who are especially physically active may require more.[2]

    Before you get too excited about an excuse to eat more calories, here’s the catch: when focusing on intaking the perfect calorie amount, you may inadvertently intake more carbohydrates than you need.

    Carbs come in a variety of forms. Some are complex which break down in such a way that assist in workout and your overall health. Unfortunately, most of the yummy, carb-filled foods we tend to reach for such as pasta, potato chips and doughnuts are bad carbs. They also tend to be high in calories. But before you think that high calories equals to high carbs and the decision making is simple, think again.[3] Low calorie foods like sweet potatoes and oats are high in carbs which are more than your body needs.

    Advertising

    Look beyond the calories

      Instead of getting hung up on total calories, a simple way to screen all the options you see in a day to look at the ratio of carbs to protein. A small increase in protein intake along with slightly fewer calories help us to be healthier. A 2007 study published in the Journal of the American Medical Association reported that increasing protein intake and limiting carb consumption can help overweight individuals reduce calories to achieve successful (and healthy) weight loss.

      Utilize the Ratio

      Advertising

        Maintaining a better balance of carbohydrates to protein will give you sufficient energy while improving your health. Set a goal of eating foods that have a ratio of one gram of carbs for every one gram of protein can ensure that you are not overloading on carbs but are intaking enough protein.

        Avoid foods . Most chips and cereals have a 10 to 1 carbs-to-protein ratio, avoid them. In fact, avoid foods with a ratio higher than 5 to 1 carbs to protein.

        Before you start grabbing carb-filled items and using this ratio as an excuse, remember to focus on the healthy sources of calories, carbs and protein. If you aren’t sure where to start, stock your fridge and pantry with lean meats like fish, poultry, eggs, cottage cheese and tofu. Nuts, seeds, grains and yogurt are great examples of snacks that will help you stick to your goals, too.

        Advertising

        Not only will you lose weight, but you’ll feel better with more energy. Your body will be so grateful to you.

        Start your grocery list now

        It may feel overwhelming to stop focusing on calories and shift your attention to carbs and protein, but with a well stocked kitchen, it will be easier than you think. As it stands now, your intense focus on calories equating to health can cheat you out of the real nutrition your body needs. So don’t go another day depriving your body of what it truly needs.

        Featured photo credit: Christopher Flowers, Stocksnap via stocksnap.io

        Reference

        More by this author

        Sam Aloysius

        Self proclaimed chai expert

        29 Exercises You Can Do At (Or Near) Your Desk What’s The Story Behind Those Tattoos and Piercings? Family Style Is Making You Fat Without You Even Knowing carbs Are Carbs More Addictive Than Cocaine? How to Drink Caffeine With Strategy to Boost Your Productivity

        Trending in Physical Strength

        1 How Long Does it Take to Build Muscle and Increase Fat Loss? 2 15 Static Stretching Exercises to Totally Enhance Your Workout Routine 3 How to Quit Drinking for a Healthier Body and Mind 4 25 Ideas for Delicious and Healthy Lunches You Can Take to Work 5 How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

        Read Next

        Advertising
        Advertising

        Last Updated on September 20, 2018

        How to Stay Calm and Cool When You Are Extremely Stressful

        How to Stay Calm and Cool When You Are Extremely Stressful

        Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

        If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

        1. Breathe

        The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

        • Take five deep breaths in and out (your belly should come forward with each inhale).
        • Imagine all that stress leaving your body with each exhale.
        • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

        Feel free to repeat the above steps every few hours at work or home if you need to.

        2. Loosen up

        After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

        Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

        Advertising

        3. Chew slowly

        Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

        Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

        Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

        4. Let go

        Cliche as it sounds, it’s very effective.

        The thing that seems like the end of the world right now?

        It’s not. Promise.

        Advertising

        Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

        Letting go isn’t easy, so here’s a guide to help you:

        21 Things To Do When You Find It Hard To Let Go

        5. Enjoy the journey

        Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

        Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

        6. Look at the big picture

        The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

        Advertising

        Will this matter to me…

        • Next week?
        • Next month?
        • Next year?
        • In 10 years?

        Hint: No, it won’t.

        I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

        Stop agonizing over things you can’t control because you’re only hurting yourself.

        7. Stop demanding perfection of yourself

        You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

        Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

        Advertising

        8. Practice patience every day

        Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

        • The next time you go to the grocery store, get in the longest line.
        • Instead of going through the drive-thru at your bank, go inside.
        • Take a long walk through a secluded park or trail.

        Final thoughts

        Staying calm in stressful situations is possible, all you need is some daily practice.

        Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

        Featured photo credit: Brooke Cagle via unsplash.com

        Read Next