Quality of calories vs. quantity of calories. Which is better? Is one going to help your weight loss more
than the other? How do you know if a
food is of quality? Does it matter? All of these are legitimate questions to ask
yourself when starting a weight loss journey and I am going to lay it all out
right here!
If there was one thing I learned in college that I will never
forget, it is the concept of quality vs. quantity when it comes to
nutrition. While I agree that concern
over quality foods should be favored over quantity of food, I also know that
quantity of food plays the main role in weight loss. Yet, there is so much that goes into weight
loss that not one thing alone is the answer; so my advice: take both quality
and quantity into consideration when beginning a journey to a healthier
lifestyle.
The Concept
Weight loss is a simple concept really: calories in must be
less than calories out. It’s easier said
than done, I know. If you are losing weight
to physically look smaller, the quantity
of your calories might matter to you more. If you are simply just trying to choose
healthier foods because you are combating chronic illness or taking steps to
live healthier, than the quality of
your calories might matter to you more.
However, with both quality and quantity of calories combined, you have
increased your chances of achieving lifelong health both on the outside and the
inside. I like to think as this: the result
of good internal health is reflected externally. Smaller waistline, trimmer thighs and arms,
tighter belly, etc. To achieve this,
quality and quantity must work in unison.
Believe it or not, you can lose weight without taking the
quality of your food into much consideration.
As long as the calories you consume are less than the calories you are
expending, you are likely lose weight.
Is this really a way to achieve health though? Yes, you weigh less, but what about the way
you feel? Or, take it one step
further. How will you maintain your
weight loss after you reach your goals?
You don’t want to just live the rest of your life eating “diet sized”
portions of calorie dense food; you will always feel like you’re on a diet and
that’s no fun! However, consider the
quality of food and you’ve got the perfect recipe for achieving lifelong health
that’s sustainable. You will no longer
feel like you are dieting once you adapt to making healthier choices and train
your body to crave healthy foods in the desired quantity to meet your needs.
THE EXAMPLE
If you have a $20 bill to spend on anything you want,
clothes, shoes, groceries, crafting; where would you go shopping? Likely, you would make your way to a store
that’s having a sale, or a store that has the lowest prices so that you can
stretch that $20 bill and get the most out of your money. This is the same with quantity vs. quality
when it comes to food. Better quality
or, nutrient dense foods can be eaten
more freely than foods that are lower in quality, or calorie dense. You get more
bang for your buck when you eat high quality foods like lean proteins and dairy,
whole grains, fruits and vegetables than you do eating processed or higher fat
foods.
If you want pizza, you might only eat one slice because just
one slice of pizza is likely close to the amount of calories you need in one
meal. However, if you choose to make a
homemade pizza on whole-wheat crust with fresh veggies and diced chicken breast
on top, you are more likely to be able to eat two pieces or more for the same
amount of calories. You would also get a
ton of other important nutrients from the veggies, whole-wheat crust and
chicken breast. See how that works? You are still eating something that has the
same amount of calories; however, you can eat twice as much and those calories are
going to be put to good use and help you reach your goals. If I only have 300 calories allotted for my
pizza, I’d choose the option that allows me two pieces rather than one AND have
many other benefits too.
TIE IT ALL TOGETHER
If you are on your way to making healthier choices, keep
quality in mind when choosing what to eat.
Higher quality foods in the appropriate quantity for you will increase
your chances of success and is a sustainable practice. No special diet, tea or juice cleanse will
give you when you need for the entirety of your life. Make the changes today to become successful
tomorrow. No starving, cheat day, guilt
or missing out on yummy foods are necessary when you keep yourself on track and
turn health into a lifestyle.
