What to Eat If You're Wanting to Lose Weight

Most diets talk about the benefits of fruits and vegetables because they are low in calories. 

Thinking that calories in < calories out= weight loss, most people buy in. 

But they don’t realize the *real* benefit of fruits and vegetables is their ability to transport nutrients and water.

THIS is what makes weight loss possible. 

Because fruits and veggies cells are made up of a type of carbohydrate we can’t actually digest (fiber doesn’t contribute calories in the traditional sense because we don’t actually digest it) surrounding water, this is the perfect vehicle for the real show-stopper- vitamins and minerals.

Not only does fiber not contribute calories, it actually slows down the emptying of the stomach which allows you to feel satisfied for longer and proportionately dose the contents of the stomach into the intestines for digestion and absorption (aka the eventual breakdown to energy your body can use). The more slowly this process happens, the slower the rise of sugar in the blood (note: as with everything too much is not always best either) and the less reactive your body has to be to keep it in a normal/manageable range. 

This is what helps you feel your best, without the post-meal yawns. 

Because your body isn’t on high alert trying to manage all the energy (everything you eat will get broken down to glucose eventually- even protein… sorry to burst the “protein is king” bubble) that is pouring in the blood (hint: if there’s more than you need, it get “put away for later” aka stored as fat) there is time to absorb all the nutrients that are available. 

In my research and practice, the body tends to respond really well to foods in their natural form. Meaning, the proportion of digestible nutrition in an apple is naturally counterbalanced by the amount of fiber present. This is why I start clients moving toward more “whole foods” before supplementing with isolated vitamins and minerals. The body can only digest so much of a vitamin or mineral at a time so in terms of effectiveness (absorbing it) vs. efficiency (consuming it), we are better served by taking in moderate doses more frequently. 

For example, your body can digest about 250-400mg of calcium at a time (and it needs some vitamin D to open up the absorption channel) this is about the amount of calcium in a serving of milk (or dairy-free alternative). This means the 1200mg supplement (the amount you “should” get each day) is not being entirely absorbed but, more likely, the majority is being passed through without helping your bones. 

This is important because, as we get older, our physiology becomes less resilient on a cellular level (this is what leads to “aging”). We no longer have the storage capacity we once had so our intake supplies the majority of the nutrients our body uses. For example, our skin becomes less pliable and able to retain the suppleness and hydration our collagen once bound, causing it to appear and act thinner. Internally, our bones (the largest storage tank of calcium) for example become a source of calcium in times of need (i.e. when calcium intake is low or demand- like pregnancy- is high). Similarly, when we don’t consume enough of the B vitamins (found in fruits, veggies, meats, and whole grains) we aren’t providing the resources the body needs to metabolize what we consume into useable energy.

While it does take a specific amount of calories to fuel the functions of your body, the nutrients are the lubrication in the system of breaking these calories down. Here’s a more powerful way of thinking of this: set nutrient goals. For example, when I’m helping clients “nutrify” their intake, we shift the focus from calories to nutrients (you can get as specific as you want to start, especially when it comes to the different combinations found in various colors of fruits/veggies).

This keeps the focus on adding foods versus restriction.

Some common nutrients that I see most people under consuming include overall fiber (women need at least 25g/day, most get ~15g/day so we all have room to grow), B vitamins (aim for a least one new color of fruits and veggies each day), calcium (women need ~1200mg/day to be absorbed- this is the equivalent of 3 glasses of milk/dairy alternative), iron (foods rich in iron tend to be deep in color- think dark greens, beans, meat, molasses, etc), water (yes, this is what facilitates the metabolic reaction), and lean protein (it’s more likely that people are consuming this all at once and it tends to be best spaced out throughout the day to soften the impact on blood sugar). 

What I’ve found with my clients is the more they focus on calories, the fewer nutrients they tend to consume (“diet food” tends to be white/tan). They may even habitually skip out on things that contribute a lot of fluid and vitamins- like fruit- because they are “high in carbs”. But when they begin eating for nutrients, they read labels differently, make different choices and start feeling more energized. This extra energy can be converted into activity or focus on problems that may have been keeping them stuck. 

Focus on what your body needs to feel vibrant and notice what shifts more naturally.

I’d love to hear what you decide to add to your meals as you focus on increasing nutrients! 

If you’re wanting more support in diversifying your nutrient intake, I have spaces available for a 75-minute Diet Mapping session. We can find creative ways to increase the variety you’re consuming and make sure you’re getting what your body needs to stay healthy, vibrant, and well-cared for.

If you are ready to really shift your perspective when it comes to trusting yourself and your body around food, I’d love to introduce you to my favorite program, Nourished: How to Use Your Appetite to Heal Your Relationship with Food. This is everything you need to shift your awareness to what you need to be doing more/less to feel your best, how to systematize your habits so you can leverage your time, and the deepest inner shifts you need to make to heal how you approach food for good. This is perfect for deep-feeling women who want to understand why they haven’t been successful in the past even though they are so connected with themselves emotionally.

I have spaces available for 1:1 support, email me (cschandnutrition@gmail.com) and let me know what you’ve tried in the past. I will ask a few questions to make sure it’s the right fit and I will give you access to the content right away!