After years of dieting and counting calories, I learned some lessons along the way. Once I turned my mindset away from my calorie obsession, I finally saw a big turnaround. The result is what I call the health theory of proteins and micronutrients.
If you are struggling with limiting calories and stubborn pound despite doing all the “right things” you’re still struggling with. While you may not find this theory in scientific journals, I personally find it helpful. I want to share today, and hope some of you can also gather some inspiration.
My health theory
Many diet experts will tell you that it is as simple as calories and calories. Eating fewer calories will help the body lose more weight. Although this may work in theory, many women, especially those struggling with a thyroid or hormone imbalance, have not found this.
I have spreadsheets that include all the supplements I have taken and the health trends I have followed. Sometimes, I eat only 800 calories. This is less than the daily advice recommended for keeping a toddler! My health theory comes from years of trial and error and supplementation, but it cannot replace the calorie model.
Yes, calories are really important, but I think the quality of these calories is also important. According to JJ Virgin, “Your body is not a bank account, it is a chemistry lab.” Not only did I lose my unhealthy weight, but I gained better sleep and more energy.
Massive and micronutrients
You probably know a lot of nutrients: protein, fat, and carbohydrates. However, when it comes to dieting, there is little attention to micronutrients. I used to limit my food intake to punish my body for obedience. Now, I see food as a way to nourish and love my body. It’s not about dieting, it’s about meeting our body’s needs.
Micronutrients are the vitamins and minerals we need for health. Sadly, food has much lower nutrient density than ever before. It makes sense that carrots have more micronutrients than cheese puffs, but even our carrots aren’t what they used to be.
Protein and micronutrient theory explains
My theory is that when we don’t have enough micronutrients, our bodies look for more calories to meet demand. Focusing on calories only overlooking the quality of food, this can make us malnourished. This doesn’t mean we throw the baby out with bath water and completely ignore our calorie intake. But focusing on micronutrients while paying attention to calories provides a more balanced approach.
This helps send safety signals to the body that we get what we need without overeating. Or store fat in what our bodies think is coming. In turn, it helps relieve stress, support our hormones and optimize metabolism. Our bodies are always standing by our side and we just need to give it the best function.
The power of micronutrients
Magnesium alone causes hundreds of processes in the body, but most of us don’t have enough time. Micronutrient deficiencies and insufficient food can help cortisol spikes (cause abdominal fat). These can also lead to cravings and slow metabolism. By meeting our micronutrient needs, we can stabilize hunger signals while improving our energy and mood.
Other nutrients such as B vitamins, Omega-3 and zinc are crucial for hormonal repair from cell repair to hormone function. These defects can appear in the form of desire. If you crave salty foods or chocolate, then the magnesium content may be low. Craving for sugar and candy? This may indicate that you have low levels of protein, chromium or B vitamins.
I found that micronutrient dialing greatly improved my mood and body composition.
The importance of protein
There are many different opinions about protein. From how much we actually need to get it from which sources. But, after starting to focus on healthy proteins, I saw huge results.
Protein is essential for building and maintaining muscles, producing hormones, and supporting brain function. As we age, the thinner our muscle mass is, the less risk of dying for any cause. We are more likely to be healthy and less likely to be injured. Plus, the more muscle we have, the more calories we burn when we are still.
I focus on about 1 gram of protein per pound of ideal weight per day. For most women, this is at least at least 120 grams of protein per day. Now, this is your ideal weight, not your actual weight. For example, if someone’s healthy weight is within 130 pounds of his height and age, it is converted into 130 grams of protein.
Healthy sources of protein include herbivorous and pasture-raised meat, eggs and seafood. Beans and dairy products can also be a good source, depending on your body tolerate. Protein powder can help fill the gap when needed, but this is not my main source of protein.
struggle
Highly processed foods and poor soil health make our food lack micronutrients. While I do focus on healthy whole foods, I can also take supplements as needed. Even experts like Chris Kresser, who once advocated for getting nutrition from food alone, emphasized the issue.
Personally, I need a higher amount of choline than I can get in food alone. I had to eat crazy egg yolks to get the choline I needed. Once I started to replenish choline, I noticed some improvement in energy levels! Which supplements you need depends on your diet, lifestyle, and personal genetics.
My approach is to focus on nutrient-intensive foods and replenish any gaps as needed. I know calories, but I’m not only focusing on them.
What this looks like to me
I eat differently now than I did ten years ago! During this process, I ate twice as much as I did in the past and lost a lot of body fat. I also noticed better sleep, less stress, brain fog and more energy.
That said, in fact, I weighed a lot more by scale than I did a few years ago. My inner body fat (unhealthy, dangerous species!) plummeted, and my muscle mass has risen. I understand that scale itself is not always the best indicator of health.
Many of them involved transitioning from a focus on limitations to a shift that supported my body. Even though I’m not perfect, I feel better on my more consistent days.
Practical tips for actual results
We all have different bodies and genetics, but there are some things that help almost everyone. Here are some of the top nutrients many of us can focus on and why they help
magnesium – Helps relieve stress elasticity, better sleep and energy, and balanced hormones (to name only!). You will find it in dark leafy greens, pumpkin seeds and dark chocolate. This is one of the only supplements I take every day. It is almost impossible to get enough food alone.
omega-3s – In the United States, as many as 90% of us have insufficient omega-3s. These help support brain health, reduce inflammation and help hormones. The best sources are fatty fish such as salmon and sardines. You can also take high-quality fish oil supplements.
Vitamin B – These are necessary for ATP (cell energy). They are also directly related to energy, brain function, metabolism, and nervous system health. Good sources include herbivorous liver and free range eggs. I also take methylated B complex supplements to meet my body’s needs.
choline – I found this nutrition useful in particular, but so do many people. Choline is ideal for helping memory, mood, muscle control, as well as heart and liver function. Egg yolks and beef liver are the main sources. This is another nutrient I supplement regularly.
Of course there are many others! I found it really helpful to test my nutritional level and test genetics. This helped me tailor the plan to my exact health needs.
Start with the basics
I also discovered some other strategies as I hone my health. This is after a lot of personal learning and experimentation.
Start with protein – My goal is to have at least 40 grams of protein per meal. I had a high protein breakfast within an hour of waking up. This usually includes some duck eggs and ground beef or sardines.
Maximize nutrition – I pair protein with micronutrient dense foods. You will find fermented vegetables, healthy fats, and colorful fruits and vegetables on my plate.
tonic – I rotated several supplements but took some every day. What someone needs depends on their own personal factors.
Listen to your body – Pay attention to certain foods and habits that make you feel. You may not be a spreadsheet person like me, but tracking the trends of energy, sleep and cravings may help. What I do is not the exact blueprint for anyone else, we all have to listen to our bodies.
Beyond Nutrition
Food is not the only basis for changing our health. While nutrition is important, lifestyle factors are also important. Supporting our nervous system sends our body safety signals and relieves unhealthy stress. Some of the ways I do this are getting sunshine, walking, dry brushing and bounce.
I had to reframe my approach and realize that my body has been working hard for my best interest. Working with and supporting my body is a game changer for my weight and overall health.
Final Thoughts on Protein and Micronutrients
Although calories are indeed important, focusing on micronutrients in the first place can help our bodies crave. This also involves prioritizing proteins. I encourage you to try it yourself. Try to enhance protein, focus on nutrient-intensive foods, and track how you feel.
What is your way to eat healthy? Does this resonate with you? I would love to hear your thoughts in the comments below!
