QUALITY VS. QUANTITY. WHAT'S BETTER?

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.