Principle #1: Weight loss and weight gain come down to one key equation. It’s all about the energy balance equation. In other words, Calories In, Calories Out (CICO). The basis comes from the law of thermodynamics. Energy can neither be created or destroyed, only transferred from one state to another.
If you eat more calories and burn less = you gain weight
If you eat less calories and burn more = you lose weight
If you eat and burn calories at an equal amount = your weight will remain the same
Principle #2: Protein is the most important macronutrient to get right.
Reason #1: It helps you eat less, without feeling so hungry. Protein stimulates leptin. This is your satiety hormones in your gut.
Reason #2: Protein makes it easier to build and maintain muscle. Muscles 💪 are made of protein.
Principle #3: As food processing increases, nutrient density decreases. Processed foods are more calorie dense while whole foods are more nutrient dense. Eat more whole foods and minimize processed foods.
Principle #4: Fruit and vegetables reduce disease risk—and may help you lose weight, too. Fruits don’t make you fat. Eating too much and not moving does. Refer to Principle #1.
Principle #5: Sleep affects what you eat—as well as your overall health. Recovery is very important.
The bottom line: It doesn’t matter what diet protocol you follow, just as long as you understand these 5 principles of good nutrition😌