Will Reducing Calories Help Me Lose Weight?

By Lydia Wallie, Nutrition Director

Over the short-term, reducing calories has been shown to reduce body weight. But there’s a catch. Calorie reduction can later lead to hormonal changes that stimulate the appetite, reduce metabolism, and create the desire for higher-calorie foods (for example: binging after a calorie-restricted diet). “Although a diet may produce a short-term gain, it is at a long-term cost (1).” This is the opposite outcome of what you typically want when deciding to begin a diet. Why is this? The body isn’t mathematical. It’s very multifaceted and complex. Yo-yo dieting doesn’t work and produces the opposite result of what you want...it becomes harder and harder to lose weight. This is a very stressful up and down approach to food.

So what do you do?

Instead of focusing on calories, focus on quality. When you’re eating food that is rich in macronutrients (fat, protein, carbs, and water) and micronutrients (minerals and vitamins), over time, your body will be able to repair the broken metabolism from yo-yo dieting. Eating foods that support the body’s metabolism and overall health will create a sense of fullness by providing the body with the nutrients that it needs. 

Think about it...eating 500 calories of Oreos leads to an energy spike (high blood sugar) and then a crash that leaves you irritable and hungrier than ever. It also depletes the body of minerals due to the high sugar content. However, eating 500 calories of a grass-fed burger with guacamole on top and sweet potato fries leaves you satiated and with stable energy levels for the next 4 hours. 

What are some examples of quality foods? 1) Salmon sauteed in avocado oil with asparagus. 2) Chicken noodle soup made with brown rice noodles. 3) Breakfast quiche made with a sweet potato crust. These nutrient-dense foods have water, fiber, protein, or fat, and support a steady release of energy (stable blood sugar levels). With every meal you eat, think protein, fat, and fiber/carbs. Over the long-term, when you consume nutrient-dense foods with adequate amounts of all three of these elements, you will notice you’re able to go longer periods without snacking. This is because your blood sugar is more stable, and you’re eating the amount of food your body needs to stay full until the next meal. 

Do you need an easy recipe idea to try today? Check out our Green Dream Smoothie recipe which is packed with nutrients.

The number of calories in a diet is only one aspect of a problem that necessitates a multi-faceted approach: weight loss. There’s no simple answer to this situation. Every individual may have their own set of factors (emotional, psychological, hormonal, etc.) contributing to weight gain, regardless of how perfect the diet is. So a multi-faceted approach is always recommended.

Are you looking for the support, strategy, and accountability you need to live a healthy life long-term? Schedule a free No-Snack Intro Session to get started!

Source List:

(1) https://journals.sagepub.com/doi/10.1177/1745691617690878