The other day I was with a patient and she said, “Megan I’m frustrated with you”. That took me aback for a minute; I felt our sessions had been going well and she was working towards her goals. She went on to tell me I had not given her a calorie count to follow.
Now, this is not the first time I have heard this. We hear so many times calories in=calories out, so we must count our calories, right? NO! That is not so and I am not a dietitian that recommends calorie counting to my patients and here is why.
Our bodies are very complex. Trying to simplify the way our bodies work by tracking a single a calorie, is not necessarily effective.
Counting calories can leave you feeling hungry, deprived, upset, and eventually, right back to your original weight or higher. Not only can you feel exhausted and empty as you restrict your body of what it needs, but also any weight you do lose ends up coming back anyway once you start “eating” again. It’s a lose-lose situation. Not only do you not achieve the desired result, but you also feel defeated and terrible about yourself!
So what counts?
Eat healthier by cutting back portions and adding in non-starchy vegetables.
Remember your #plategoals— ¼ protein, ¼ carbohydrate and ½ non-starchy vegetables. Try this approach to every meal; it eliminates the need to count calories! The #plategoals method can provide half the calories of a typical meal, with the same volume, if not more— and get this, 1-2 times the nutrients.
Eat every few hours.
Snack between meals; be sure to include a protein and a carbohydrate. This frequent eating, not grazing, helps to fuel your body and boost your metabolism.
Here are some great snack ideas:
- One half banana or one medium apple with 1 Tbsp nut butter
- ½ c lite peaches and ½ c low-fat cottage cheese
- 2 Tbsp hummus and ½ c sugar snap peas
- 5 reduced fat Triscuits® with 1 oz low-fat cheese
- One half of a whole-wheat pita stuffed with ½ c lite tuna or egg salad
- One whole multi-grain English muffin topped with tomato sauce and 1 oz low-fat mozzarella cheese, then baked
- 10 multi-grain Wheat Thins® with 1 oz low-fat string cheese
- One small baked potato topped with salsa and 1 oz low-fat cheese
- ½ c fruit blended with 1 c fat-free/low-fat yogurt and 2 Tbsp flaxseed meal
- ½ c goldfish crackers made with whole grain and a medium apple
- Whole-wheat tortilla, topped with ½ c apples and low-fat cheddar cheese, and then heated in microwave
- 9oz angel food cake or reduced fat biscuit with 1 c strawberries
- One small baked sweet potato, topped with ½ c pineapple tidbits
- 3 c low-fat popcorn with 2 Tbsp nuts
Start today by simplifying your health and weight goals by no longer counting calories, but making sure your caloric intake is sourced from the right types of food.