After counting years of dieting and calories, I learned a few lessons along the way. I was so obsessed with calories that I shifted my way of thinking, and finally saw a major shift. As a result, I call my protein and micronutrient theory.
If you’re struggling with calorie and stubborn pound limit despite doing all the “right thing”, this may be missing. Perhaps this theory cannot be found in scientific journals, but I found it useful personally. I share today with the hope that some of you may gather inspiration.
My health theory
Many diet gurus say it’s as easy as calories and calorie out. Eat fewer calories and move more to lose weight. It may work in theory, but I don’t think so in many women, especially those suffering from thyroid and hormonal imbalances.
I had a spreadsheet with all the supplements I was taking and the health trends I followed. And one day I ate only 800 calories. This is less than the daily amount recommended to keep your toddler alive! My theory of health comes from years of trial and error and complementation, but it cannot be replaced by a calorie model.
Yes, calories are important, but the quality of these calories is also important. According to JJ Virgin, “Your body is not a bank account, it’s a chemistry lab.” Not only did you lose unhealthy weight, you also got better sleep and more energy.
Macronutrients vs. micronutrients
You probably know macronutrients such as protein, fats, and carbohydrates. However, when it comes to dieting, there is no focus on micronutrients. I had restricted food intake to punish my body. Now I see food as a way to nourish my body instead. It’s not about dieting, it’s about meeting our body needs.
Micronutrients are the vitamins and minerals that we need for our health to flourish. And sadly, foods have much lower nutritional density than before. It makes sense that carrots have more micronutrients than cheese puffs, but even our carrots aren’t what we’re before.
Protein and micronutrient theory explained
My theory is that when we don’t get enough micronutrients, our bodies want more calories to meet that need. Focusing solely on calories overlooks food quality and thus leads to nutritional deficiencies. That doesn’t mean we abandon our babies in the bath and completely ignore our calorie intake. However, focusing on micronutrients while keeping your calorie in mind gives you a more balanced approach.
This helps us get what we need and send a safe signal to our bodies that we don’t have to eat. Or store fat for hunger that our bodies think is coming. Second, it helps reduce stress, support hormones, and optimize metabolism. Our bodies are always by our side. We must give it what it needs to perform its best function.
The power of micronutrients
Magnesium is the only one responsible for hundreds of processes in the body, but most of us are not enough. Micronutrient defects and under-eating contribute to cortisol spikes (which lead to belly fat). These can also lead to craving and slow metabolism. Meet your micronutrient needs, allowing you to stabilize your hunger signals while improving your energy and mood.
Other nutrients such as vitamin B, omega-3 and zinc are essential for everything from cell repair to hormonal function. These defects can manifest in the form of cravings. If you are craving salty foods or chocolate, you may have low magnesium. Are you craving sugar and sweets? This indicates a low protein, chromium, or vitamin B.
I found that dialing micronutrients significantly improves mood and body composition.
The importance of protein
There are so many different opinions about protein. From what sources do you actually need? However, after we started focusing on healthy proteins, we saw great results.
Proteins are essential for building and maintaining muscle, producing hormones, and supporting brain function. The more aging muscle mass, the less risk you risk from dying for all reasons as you get older. We are more likely to be healthy and less likely to get injured. Furthermore, the more muscles you have, the more calories you burn when you rest.
I’m focused on getting around 1 gram of protein per pound, the ideal weight per day. This converts to at least 120 grams of protein per day for most women. Now this comes from your ideal weight, not your actual weight. For example, if someone’s healthy weight is in the 130 pounds range in height and age, it will be converted to 130 grams of protein.
Healthy protein sources include grass-fed and grass-fed meat, eggs and seafood. Beans and dairy products can be great sauces depending on how your body withstands. Protein powders help fill in gaps when needed, but that’s not the main protein source for me.
Struggle
Due to poor health in highly processed foods and soil, our food lacks micronutrients. I’m healthy and focused on whole foods, but I also take supplements when needed. Even experts like Chris Cresser, who advocated for getting nutrition from food alone, have highlighted this issue.
Personally, I need more choline than I get from the food alone. To get the choline you need, you have to eat an insane amount of egg yolk. Once I started refilling choline, I noticed a dramatic improvement in my energy levels! The supplements you need depend on your diet, lifestyle and personal genetics.
My approach is to focus on nutritious foods and fill supplements if necessary. I know the calories, but I’m not focusing solely on them.
What does this look like to me
The way I eat now looks very different than 10 years ago! I’ve eaten about twice as much as I used to, and lost a significant amount of body fat in the process. I also noticed that my sleep has improved, less stress, less fog in my brain, and more energy.
That said, I actually weigh more heavily on scale than I did a few years ago. While my muscle mass was growing, my visceral body fat (an unhealthy and dangerous kind!) plummeted. I have learned that the scale itself is not always the best indicator of health.
Much of this involved a shift in mindset from a focus on limitations to my body support. And while I’m by no means perfect, I feel better in an age where I’m more consistent.
Practical Tips for Real Results
We all have different bodies and genetics, but some things are useful for almost everyone, all at the very least. Here are some of the top nutrients that many of us can focus on and why they can help
Magnesium – Helps with stress resilience, better sleep and energy, and balanced hormones (to name a few!). You can find it in dark leafy greens, pumpkin seeds and dark chocolate. This is one of the only supplements I take every day. It is virtually impossible to get enough from food alone.
Omega-3s – It is estimated that 90% of the US in the US are lacking in Omega-3. These support brain health, reduce inflammation and help hormones. The best sauces are fatty fish, such as salmon and sardines. You can also take high-quality fish oil supplements.
Vitamin B – These are required for ATP (cellular energy). It is also directly linked to energy, brain function, metabolism and nervous system health. Great sauces include grass-fed liver and free range eggs. I also take methylated B complex supplements to meet my body’s needs.
Choline – I’ve especially found this nutrient useful, but so do many. Choline is perfect for supporting memory, mood, muscle control, and heart and liver function. Egg yolk and beef liver are the main sources. This is another nutrient that I regularly supplement.
Of course, there are many more! It was really helpful to have my nutritional level tested, as well as tested my genetics. This helped me adjust my plan to suit my exact health needs.
Let’s start with the basics
As I hone my health, there are a few other strategies that I found useful. This came after many personal research and experiments.
Start with Protein – I’m aiming for at least 40 grams of protein per meal. And within an hour of waking up I eat a high protein breakfast. This often includes duck eggs and ground beef or sardines.
Maximize Nutrients – I combine protein and micronutrient-rich foods. I find fermented vegetables, healthy fats, colorful fruits and vegetables on my plate.
Supplements – I spin a few supplements, but I take a few daily. What someone needs depends on your own personal factors.
Listen to your body – be aware of how certain foods and habits make you feel. You may not be a spreadsheet person like me, but it can help you track trends in energy, sleep and craving. What I do is not an accurate blueprint for anyone else, we all have to listen to our bodies.
It’s beyond nutrition
It’s not the only building blocks to change our health. Nutrients are important, but lifestyle factors are important too. Supporting our nervous system sends a safety signal for our body and reduces unhealthy stress. Getting into the sun, walking, dry brushing and rebounding are some of the ways I do this.
I had to reconstruct my approach and realize that my body was always working at my biggest concern. Working with and supporting my body was a game changer for both my weight and overall health.
Final Thoughts on Protein and Micronutrients
Calories are important, but focusing on micronutrients first helps to give our bodies what it longs for. This includes protein prioritization. I recommend experimenting on your own. Try increasing protein and focusing on nutritious foods.
What is your approach to a healthy diet? Did this resonate with you? I’d like to hear what you think in the comments below!
