After years of consciousness and calorie calculation, I have learned some lessons in the process. In concentration of calories, I finally saw the main processing time. The result is to call my protein and micro nutrient health theory.
Even if you do all the right things, this can be a missing piece if you have difficulty in limiting calories and stubborn pounds. You probably can’t find this theory in a scientific journal, but I knew that it would be helpful personally. I am sharing today, hoping that some of you will be inspired today.
My health theory
Many diet experts say they are as simple as calories and calories. Eat less calories and move more and lose weight. Theoretically, it can be effective, but many women, especially women who are struggling with thyroid or hormonal imbalances, can’t find it.
I had a spreadsheet with all the supplements I took and the health tendency I followed. And one day ate 800 calories. It is less than the recommended daily amount to save infants! My health theory comes from trial and error for many years, but it does not replace the calorie model.
Yes. The calories are important, but the quality of the calories is also important. According to JJ Virgin, “Your body is not a bank account, but a chemical laboratory.” Not only did he lose his healthy weight, he also gained better sleep and more energy.
Multi -quantity nourish
You probably know protein, fat and carbohydrates like a lot of nutrients. However, focus on micro nutrients in relation to diet. I limited food intake to obey my body. Now I see food as a nutritious and loving way to my body. It is not about a diet, but to satisfy the needs of our body.
Face nutrients are vitamins and minerals for health. Sadly, food is much lower than before. Carrots have more microsuments than cheese puffs, but even carrots are not used.
Protein and microelectric theory was explained
My theory is that when we do not get enough trace nutrients, our bodies are looking for more calories to meet the needs. Focusing only on calories overlooks food quality, which can lead to nutrition. This does not mean that we throw a baby with a bath and completely ignore calorie intake. However, focusing on micro nutrients with calories in mind provides a more balanced approach.
This helps to get a safety signal to the body that we need and do not need to binge eating. Or store fat for the famine that we think our body is coming. As a result, it helps to reduce stress, hormones, and optimize metabolism. Our body is always on our side. We must give what is necessary to perform the best function.
Power of microsuments
Magnesium alone is responsible for hundreds of processes of the body, but most people are not enough. Small nutrient defects and overeating contribute to cortisol spikes (leading to belly fat). These can also be slow to crave and metabolism. By satisfying the needs of micro nutrients, we can stabilize the hunger signals and improve the energy and mood.
Other nutrients, such as B vitamins, omega -3s and zinc, are essential for everything from cell repair to hormonal functions. Their defects can appear in the form of craving. If you crave salty foods or chocolate, magnesium can be low. Do you crave sugar and sweets? This can indicate that protein, chrome or B vitamins are low.
I knew that dialing in micro nutrients greatly improved my mood and body composition.
The importance of protein
There are many opinions on protein. How much we actually need and what sources we can get from. But after focusing on healthy proteins, I saw a lot of results.
Protein is essential for building and maintaining muscles, producing hormones, and supporting brain function. As you get older, the more muscle masses, the less the risk of death will be killed. We are healthy and likely to be injured. Besides, the more muscles, the more calories in the rest.
I focus on getting a protein of about 1 gram per pound of weight per day. This is interpreted for most women with more than 120 grams of protein a day. Now this is not a real weight, but an ideal weight. For example, if someone’s healthy weight is in the range of 130 pounds for height and age, it is converted into 130 grams of protein.
Healthy protein sources include grass and grasses, meat, eggs and seafood. Soybeans and dairy products can also be a good source depending on how the body tolerate them. Protein powder can help you fill up a gap if you need it, but it’s not a major protein source for me.
fight
If processed foods and soil health were not good, foods were lacking in small amounts of nutrients. It focuses on healthy and healthy foods, but it will be supplemented if necessary. Even experts like Chris Kresser, who advocated to get nutrition from food, emphasized this problem.
Personally, I need more cholin than I can get from food. I had to eat crazy egg yolks to get the cholin I needed. After starting to replenish Colin, I saw that the energy level was rapidly improved! The necessary supplements depend on the diet, lifestyle and personal genetics.
My approach is to focus on foods with high nutrient density and fill the intervals when supplements are needed. I know calories, but it doesn’t focus on them.
How this looks to me
The way I eat now is very different from 10 years ago! I ate twice as much as I used to and lost a significant amount of body fat in the process. I also had better sleep, stress, less brain fog, more energy.
In other words, I put more weight depending on the scale than I actually did a few years ago. My internal body fat (a dangerous type that is not good for health!) Has plummeted and muscle mass has risen. I learned that the scale itself is not always the best indicator of health.
Many of these are associated with the transition to the way of supporting my body from the focus of restrictions. And I’m not perfect, but I feel good on more consistent days.
Practical tips for actual results
We all have different body and genetics, but some are generally helpful to almost everyone. The following is the reason why many of us can focus on and why they help them.
magnesium Stress elasticity, better sleep and energy and balanced hormones (specify some names!). It can be found in dark green, pumpkin seeds and dark chocolate. This is One of the only supplements I take it every day. It is no longer possible to get enough food.
Omega -3 It is estimated that 90%of the United States lacks omega -3 in the United States. They help to support brain health, reduce inflammation, and help hormones. The best source is local fish like salmon and sardines. You can also take high quality Fish oil supplement.
B vitamin -It is required for ATP (Cellular Energy). It is also directly connected to energy, brain function, metabolism and nervous system health. Good sources include grass food and free range eggs. I also bring methylation B complex supplement To meet my body’s needs.
Chocoline -I knew that this nutrient was especially helpful, but many people helped. Colin is a great way to help memory, mood, muscle control, heart and liver function. The main source of the egg yolk and beef are the main sources. This is another nutrient I regularly replenish.
Of course there are many others! Testing nutrients and testing genetics really helped. This helped to plan to meet the exact health demands.
Start with the basics
There are several different strategies that helped me when I fell in my health. This has come after many personal research and experiments.
Start with protein -I aim for at least 40g of protein per meal. And I eat high protein breakfast within an hour after I wake up. This often includes duck eggs and granules or sardines.
Maximize nutrients -I make protein pairs with high amounts dense foods. Fermented vegetables, healthy fats, colorful fruits and vegetables are on the plate.
Supplement -I rotate with some supplements, but I take some of them every day. What someone needs depends on your personal elements.
Listen to your body -Pare attention to how certain foods and habits make you feel you. You may not be a spread seat like me, but tracking the trends of energy, sleep and craving can help. What I do is not an accurate blueprint for others, and we all have to lift ourselves.
Beyond nutrition
Food is not the only building block that changes our health. Nutrients are important, but lifestyle factors are also important. Supporting our nervous system will send a physical safety signal and reduce harmful stress. Sunlight, walking, dry brushing and rebounds are part of my way.
I reorganized my approach and realized that my body was always trying to benefit. Working and supporting my body was a game change of my weight and overall health.
Final thoughts on protein and micro nutrients
Calories are important, but focusing on micro nutrients can help our bodies offer longing. This includes priority of protein. I recommend you experiment with yourself. Increase protein, focus on foods with high nutrient density and track your mood.
What is your approach to healthy eating habits? Which of these resonates with you? I want to hear your thoughts in the opinion below!
