After years of dieting and counting calories I learned a few lessons along the way. Once I shifted my mindset away from obsessing over calories, I finally saw major turnarounds. The result is what I call my protein and micronutrient theory of health.
If you’ve struggled with restricting calories and stubborn pounds despite doing all the “right things,” then this may be the missing piece. While you probably won’t find this theory in a scientific journal, I’ve found it personally helpful. I’m sharing today in the hopes that some of you might glean some inspiration too.
My Health Theory
Many diet gurus will tell you it’s as simple as calories in and calories out. Eat fewer calories and move your body more to lose weight. While that may work in theory, many women, especially those struggling with thyroid or hormone imbalance, don’t find that to be the case.
I had spreadsheets with all of the supplements I was taking and the health trends I was following. And some days, I ate as few as 800 calories. That’s less than the recommended daily amount to keep a toddler alive! My health theory comes from years of trial and error and complements, but doesn’t replace, the calorie model.
Yes, calories do matter, but I would argue the quality of those calories matters too. According to J.J. Virgin “Your body is not a bank account, it’s a chemistry lab.” Not only did I lose unhealthy weight, but I gained better sleep and more energy.
Macronutrients vs. Micronutrients
You’re probably aware of macronutrients: protein, fats, and carbs. However, there’s less of a focus on micronutrients when it comes to dieting. I used to restrict food intake in an effort to punish my body into submission. Now I look at food as a way to nourish and love my body instead. It’s not about dieting, but about fulfilling our bodies’ needs.
Micronutrients are the vitamins and minerals we need for our health to thrive. And sadly, foods have much lower nutrient density than they used to. It makes sense that carrots have more micronutrients than cheese puffs, but even our carrots aren’t what they used to be.
The Protein and Micronutrient Theory Explained
My theory is that when we don’t get enough micronutrients, our body seeks out more calories to meet that need. Focusing only on calories overlooks food quality, which can leave us undernourished. That doesn’t mean we throw the baby out with the bathwater and completely ignore our calorie intake. However, focusing on micronutrients while being mindful of calories offers a more balanced approach.
This helps send safety signals to the body that we’re getting what we need and don’t need to binge eat. Or store fat for the famine our body thinks is coming. In turn, it helps reduce stress, support our hormones, and optimize metabolism. Our body is always on our side, we just have to give it what it needs to function its best.
The Power of Micronutrients
Magnesium alone is responsible for hundreds of processes in the body, yet most of us don’t get enough. Micronutrient deficiencies and under-eating contribute to cortisol spikes (leading to belly fat). These can also lead to cravings and a slower metabolism. By meeting our micronutrient needs, we can stabilize hunger signals while improving our energy and mood.
Other nutrients like B vitamins, omega-3, and zinc are vital for everything from cellular repair to hormone function. Deficiencies in these can show up in the form of cravings. If you’re craving salty foods or chocolate, you may be low in magnesium. Craving sugar and sweets? This could indicate you’re low in protein, chromium, or B vitamins.
I found that dialing in my micronutrients drastically improved my mood and body composition.
The Importance of Protein
There are so many different opinions on protein. From how much we actually need, to which sources to get it from. However, I’ve seen huge results after I started focusing on healthy proteins.
Protein is essential to build and maintain muscle, produce hormones, and support brain function. The more lean muscle mass we have as we age, the less risk we have from dying from any cause. We’re more likely to be healthy and less likely to get injured. Plus, the more muscle we have, the more calories we burn at rest.
I focus on getting about 1 gram of protein per pound of ideal body weight per day. This translates to at least 120 grams of protein a day for most women. Now this goes by your ideal body weight, not your actual weight. For example, if someone’s healthy weight is in the 130 pound range for their height and age, then that translates to 130 grams of protein.
Healthy protein sources include grass-fed and pasture raised meats, eggs, and seafood. Beans and dairy can also be a good source depending on how your body tolerates them. Protein powder can help fill in the gaps if needed, but it’s not a main protein source for me.
The Struggle
Highly processed foods and poor soil health have left our food lacking in micronutrients. While I do focus on healthy, whole foods, I also take supplements as needed. Even experts like Chris Kresser, who used to advocate for getting nutrition from food alone, have highlighted this problem.
Personally, I need a higher amount of choline than I can get from food alone. I’d have to eat an insane amount of egg yolks to get the choline I’d need. Once I started supplementing with choline I noticed a drastic improvement in my energy levels! Which supplements you need depend on your diet, lifestyle, and personal genetics.
My approach is to focus on nutrient dense foods and fill in any gaps as needed with supplements. I’m aware of calories, but I don’t focus only on them.
What This Looks Like For Me
How I eat now looks drastically different than ten years ago! I eat about twice as much as I used to and lost a significant amount of body fat in the process. I’ve also noticed better sleep, less stress, less brain fog, and more energy.
That said, I actually weigh more according to the scale than I did a few years ago. My visceral body fat (the unhealthy, dangerous kind!) has plummeted, while my muscle mass has gone up. I’ve learned that the scale by itself isn’t always the best indicator of health.
A lot of this involved a mindset shift from a focus on restriction to supporting my body. And while I’m not perfect by any means, I feel better on the days where I’m more consistent.
Practical Tips For Real Results
We all have different bodies and genetics, but some things are helpful for almost everyone across the board. Here are some of the top nutrients many of us can focus on and why they’re helpful
Magnesium – Helps with stress resilience, better sleep and energy, and balanced hormones (to name a few!). You’ll find it in dark leafy greens, pumpkin seeds, and dark chocolate. This is one of the only supplements I take every single day. It’s practically impossible to get enough from food alone anymore.
Omega-3s – It’s estimated as many as 90% of us in the US are deficient in omega-3s. These help support brain health, reduce inflammation and help with hormones. The best sources are fatty fish, like salmon and sardines. You can also take a high quality fish oil supplement.
B Vitamins – These are necessary for ATP (cellular energy). They’re also directly tied to energy, brain function, metabolism, and nervous system health. Good sources include grass-fed liver and free-range eggs. I also take a methylated B complex supplement to meet my body’s needs.
Choline – I specifically found this nutrient helpful, but so do many people. Choline is great for helping with memory, mood, muscle control, and heart and liver function. Egg yolks and beef liver are the main sources. This is another nutrient I regularly supplement with.
Of course there are plenty of others out there! I found it really helpful to have my nutrient levels tested as well as test my genetics. This helped me tailor a plan to my exact health needs.
Start With The Basics
There are a few other strategies I’ve found helpful as I’ve honed in on my health. This has come after lots of personal study and experimentation.
Begin with protein – I aim for at least 40 grams of protein per meal. And I eat a high protein breakfast within an hour of waking up. This often includes some duck eggs and ground beef or sardines.
Maximize nutrients – I pair protein with micronutrient dense foods. You’ll find fermented veggies, healthy fats, and colorful fruits and veggies on my plate.
Supplements – I rotate through several supplements, but a few I take every day. Which ones someone needs depends on their own personal factors.
Listen to your body – Take note of how certain foods and habits make you feel. You may not be a spreadsheet person like me, but tracking trends in energy, sleep and cravings can be helpful. What I do isn’t an exact blueprint for anyone else and we all have to listen to our own bodies.
Going Beyond Nutrition
Food isn’t the only building block to transforming our health. While nutrients are important, so are lifestyle factors. Supporting our nervous system sends our body safety signals and reduces unhealthy stress. Getting sunshine, walking, dry brushing, and rebounding are some of the ways I do this.
I’ve had to reframe my approach and realize my body is always working in my best interest. Working with and supporting my body was a game changer for both my weight and overall health.
Final Thoughts on Protein and Micronutrients
While calories do matter, a focus on micronutrients first can help give our body what it craves. This also involves prioritizing protein. I’d encourage you to experiment for yourself. Try boosting your protein, focusing on nutrient dense foods, and track how you feel.
What is your approach to healthy eating? Did any of this resonate with you? I’d love to hear your thoughts in the comments below!
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