Want to Lose Weight? Eat Better, Not Less

Image: FreeDigitalPhotos.net

Image: FreeDigitalPhotos.net

It is entirely possible to eat all day and lose weight.  The key is what you choose to eat. When you eat, your body’s goal is to get all of the necessary nutrients (carbs, fat, protein, vitamins, minerals and water) into your system regardless of the number of calories you consume.  Of course you must eat a minimum number of calories to keep your body functioning properly, but the calories themselves are just one variable. The other important factor is the nutrients contained within each food.  “Nutrient density” represents a food’s nutrient bang for its calorie buck.  Understanding nutrient density and learning how to choose nutrient dense foods are the key to eating better (not less) and getting results.  Click here to read all about it at JasonMachowsky.com.

And here are some practical tips to put nutrient density into practice:

1.  Eat the fruit, not the juice.  An average serving of fruit usually has about half the calories and tons more fiber (3 to 4g vs. 0g in juice) than a 12 oz. serving of the juice.  You name it: apple, orange, pineapple, grape or grapefruit.

2.  Make your mashed potatoes out of cauliflower. Check out a basic recipe here, though you can add a personal touch with yogurt, low-fat cheese or chives.  Or just make mashed potatoes without a ton of high-calorie additions (i.e. cream, butter, bacon)!

3. Top your sandwiches with lots of fresh veggies like lettuce, spinach, tomato, onion, sprouts, mushrooms or red pepper.  These add fresh flavor and crunch.

4. If you are in the mood for pizza, buy one slice loaded with vegetables instead of two plain slices.  Add a side salad.

5. Use leaner cuts of beef such  as top round, bottom round, top sirloin or round tip roast.  Similar nutrients, less fat and calories per serving.





  1. Eating a lot of complex carbohydrates which contain fiber helps you fill your stomach without causing spiking of blook sugar or adding loads of calories to your body.

    • Javed, I definitely agree that complex carbs like sweet potatoes, brown rice, quinoa, etc. are great options to fuel you throughout the day and stabilize your blood sugar (to help fight temptations and cravings), portion control can still be key. Portion control is the key to high calorie, high nutrient foods like whole grains, nuts, healthy fats like olive oil, etc. Sometimes it becomes too easy to put away a couple cups of rice as part of a meal, which becomes 350-400 calories on it’s own, not including the rest of the meal (lean protein, healthy fats, etc.).

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