For weight loss which is important - eating healthy or eating less?

[GeorgeSpikes]

I have been on dieting. I eat whole wheat bread and organic foods but it is a much harder time to stick to that. And sometimes, I keep eating processed food and I know it would not be considered as healthy food. So I want to know what is more important, eating healthy or eating less?

[PippiRuns]

Well, you don't lose any weight if you don't eat less calories and/or burn more. But of course you are going to feel better and be healthier if you eat good quality food.

[Cooper27 Administrator]

I think eating less just leaves you feeling hungry, and if you spend your time feeling hungry without ever satisfying the hunger, your body compensates by burning fewer calories.

Eating a nutrient dense diet has two benefits: it shows your body that food is abundant and it doesn't need to store for harder times, and it also tends to contain foods with naturally lower available calories.

There's a concept called Caloric Availability which is also important when dieting. It means the amount of calories our bodies can actually extract from the food we eat. E.g. if you drink 100calories worth of orange juice, you will absorb about 97 calories, because they're highly available. If you eat 100 calories of almonds, you will probably only absorb 60 calories, because they're less available. That's also an argument for eating less processed foods, because you're technically consuming fewer calories without depriving yourself

[Zest]

Hi GeorgeSpikes

Welcome to the Healthy eating forum. I hope you'll enjoy participating here. I really like the replies you've had already.

Maybe have a look around at our various Pinned posts and Topics and see what you think - and I hope you'll maybe post some of your meals, or whatever interests you.

Wishing you continued success with your goals.

Zest

[Praveen55 Star]

GeorgeSpikes

My personal experience says:

1. I have to put great effort to OVEREAT when my food is healthy.

2. I have to put even greater effort NOT TO OVEREAT when my food is not healthy.

3. I do not feel good after eating deliberately less or after overeating unhealthy food.

4. I eat to satiety to lose and maintain weight in a healthy way.

Choose your food wisely for weight loss.

[Want2BHappy3]

You can do both, try eating food that is more filling

[Mistydawn]

Eating healthy

[rachelleigh]

Hi George - I think there is a balance to be struck. From my experience - while we would expect to lose weight from eating a low calorie diet - the reality is that my body seems to go into something of a starvation mode if I do eat like this. My weight loss has come from feeding and caring for my body healthily - whilst keeping an eye on calorie intake. It's taken me a long time to find the right balance - but it makes my weightloss sustainable, reliable, comfortable and do-able. I think there does need to be a calorie deficit - but not too much. Too low calorie feels like deprivation and I think it's hard to sustain for long. I hope that helps - good luck on your journey x

[Fran182716 Prediabetic in reply to rachelleigh]

This has been my experience too, I have to consume less calories than I burn to lose weight, but eating healthy meals with a balance (for me) of protein fat and fibre, has kept me from getting too hungry or feeling deprived, so has kept it more sustainable.

[Matt2584]

I think eating either healthier food or eating less is good for losing weight.

Some people do fasting, it’s not exactly my thing but you can lose weight this way.

However I think it is important to eat but you should eat the right foods.

Most wheat is GM (Genetically Modified) so I wouldn’t be eating whole wheat bread.

I make myself home made smoothies using vegetables like cucumber and celery with lemon juice and added seeds and grains.

When I first started drinking these smoothies I could not really abide the taste of the vegetables on there own but the lemon juice does help a lot.

I have , apparently, lost a lot of weight this way.

I do a little exercise in between. Not too much exercise cos I don’t feel like you need to do loads.

[Matt2584]

Low-fat... that is a term I don’t like hearing because all these low-fat foods or drinks don’t make you lose weight but make you gain weight.

Most people seem to think that whenever there is fat in their food, they shouldn’t eat it.

Depending on what type of fat it is (saturated fat) can and should be eaten, it is good for the body and food for our brains.

What people should be looking out for is the sugar content in food and drinks. Sugar, refined sugar or table sugar is the worst one.

Pick up a bottle of Slim Fast, look at the ingredients, see how muchsugar is in it.

You will not slim down very fast at all.

[Bagpuss72]

Hi George. It is a mixture of both!

There's a lot of hidden sugar and salt in processed food, so you usually consume more than you think you are. They are also often lower in nutrients than unprocessed or home-cooked food.

If you base your diet around the government's Eatwell Guide, ie 1/3rd of your daily intake as starchy carbs - wholemeal/wholegrain versions, another 1/3rd of your intake as fruit/veg (but eat more veg than fruit as it's lower in sugars), some protein, some dairy, and just a small amount of non-saturated fat, you should be on track to a healthy diet.

We also generally eat more than a 'portion' at each meal so you may be eating more than you think you are. (Try adding a 'portion' of cereal (usually 30g) into a bowl - it's not a lot! Then read the nutrition details for a portion on the side of the cereal packet...) It may be helpful to keep a food diary for a few days as you can usually start to see patterns. If you're struggling and need help/guidance, try finding a local Nutrition Adviser or Registered Nutritionist or Dietitian in your local area to get you on the right track.

Good luck!

[andyswarbs]

What is more important is the foods you choose. Eat whole plants such as legumes, vegetables, fruit etc and most people find they can eat big bowls, as much as they like and the weight drops of easily.

If you add highly calorific foods especially oils but also including animal foods, nuts etc then you are going to quickly find weight loss more difficult. Unless you head towards a keto lifestyle, which has no long term studies saying it is good for avoiding chronic disease. Also keto is very difficult to maintain and has very common side effects.

[EmilyWw]

Both. You know this famous rule that you have to eat such portion that get in your palm. As well you have to eat healthy. Here some simple and tasty recipes: essentials.bertolli.com/hea...