To recap Part 1, I covered why calories in, calories out doesn’t always work for weight loss.
There are better ways than “eat less and move more” to burn fat and fix your metabolism. Even if you don’t want to lose weight, a healthy metabolism means more energy and better health.
Let’s dive in.
Try Increasing Protein and Calories
When you eat more high-quality protein and calories, you may experience a 20% boost in metabolism and better thyroid hormone balance[1][2]. Protein is also filling and helps you feel more satisfied[2].
Here’s when you should increase protein and calories (at least temporarily):
- If you believe you have a slow metabolism or struggle with cravings
- Any time you hit a weight loss plateau
- Active people who are maintaining their weight successfully but have low energy
Simply eat until you are full at each meal. Or if you prefer to count calories, try adding 250 calories or more per day for 2-3 weeks and see what happens.
And make sure you’re eating at least 150 grams of protein per day for men, or 125 grams per day for women. From there, you can increase daily protein intake to 1 gram per pound of body weight or higher.
But Also Eat Filling Whole Foods
Increasing your food intake can work well, but only if you eat healthy whole foods.
When I say whole foods, I’m talking about real foods, not processed junk or fast food.
Studies suggest that nutrient-dense whole foods fill you up better than, reduce cravings, and aid healthy fat loss[3].
For many people, upgrading to healthier foods that are more filling is all that’s needed to reach their goals – no calorie-counting required[3].
Gently Cycle Carbs
Not everyone needs to cycle carbs, but it’s a good option if you have insulin resistance due to eating too many carbs in the past.
On the other hand, restricting carbs too much can lead to imbalances in cortisol and thyroid hormones, especially in some women[4][5].
Here are the best options to consider:
- Cyclical keto: Eat keto-friendly foods and less than 30 grams of net carbs 3-6 days per week, moderate to high carbs other days.
- Or eat healthy sources of carbs pre or post-workout and low-carb the rest of the time.
- Eat seasonally: Low-carb in late fall, winter, and early spring, moderate carbs in late spring and early fall, relatively high carbs in summer.
The Science
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
[2] https://pubmed.ncbi.nlm.nih.gov/2341229/
[3] https://pubmed.ncbi.nlm.nih.gov/23522796/
