If you’re trying to eat healthily or lose weight, you’ll find a lot of advice online and from those around you. Some will say count calories, and others will say skip sugar totally. But neither of these works completely. It’s important what you eat, but what counts is how you eat. We have for you the Nutrition Priorities Pyramid, specially designed by us, that focuses on things that make the real difference. At the bottom of it are the key practices, like controlling stress levels and paying attention to portions. This structure begins at the base and gradually progresses upwards. Let us tell you all about this Nutrition Priorities Pyramid.
Nutrition Pyramid Base- Stress Eating
This is the base; you need to get a hold on emotional eating. If you start eating whenever you’re stressed, upset, bored, etc., no diet can help you. We’ve seen it over and over: someone eats clean all week, then has one tough day and turns to cookies, chips, or ice cream.
As I wrote in Beating Sugar Addiction For Dummies, planned eating should be the norm, rather than reactive eating. You must spot your triggers and then make better choices about what to eat when you are going through emotional turmoil.
If you’re reaching for food when you’re not truly hungry, your weight loss will not be permanent.
Portions
How much you eat is the next step, which constitutes portions. It’s a fact that calories matter, but the belief that only calories matter is false. They matter in the sense that they matter the most. You don’t have to count every calorie, but how much you eat still matters a lot. Try this simple tip: eat a little less than you normally do. You don’t have to starve; just don’t eat until you’re stuffed.
Even cutting your total food intake by 10% can start to make a real difference. Your focus must be on paying attention to what you eat and not eating out of habit. Eat when you’re hungry, and stop when you’re satisfied.
Eating Real Food
Choose better quality food rather than processed food. Processed food has many issues, like carcinogens and ingredients that boost your appetite. Real food is things that grow, walk, swim, and fly, and also vegetables, fruits, nuts, seeds, eggs, fish, and meat.
Processed foods include mostly packaged foods, such as snacks, sodas, fast food, and sugary foods. These foods are devoid of any nutrients and fiber. They only taste good but then make you feel tired, bloated, and craving more such foods.
Eating real food keeps you full longer and gives your body the vitamins and minerals it actually needs.
Focus on Protein + Plants
If losing weight is your goal, then focus on having a mix of protein plus plants. Do not eat starchy foods. So, every time you eat, include a combination of a plant-based food and a protein source. You can still have carbs if you need more fuel. But the base of your meals should be lean proteins and plants, like chicken and broccoli, or eggs and spinach, or salmon and sweet potato.
Nutritional Supplements
You must not consider nutritional supplements unless you have the other parts of the pyramid taken care of, as those are most important. Once you have taken care of your eating habits, then it might make sense to add a protein shake, multivitamin, or fish oil. Therefore, take care of the base first. If you already have the base in place and want to talk about smart support for the optimum nutrition, please get in touch with us so we can go over the details of your situation.
Macros
Finally, macros occupy the highest position in the pyramid. Macros constitute protein, fat, and carbohydrates. It is the final step in your journey to weight loss, sports performance, muscle gain, and other goals that you might have. However, if you have not taken care of the first five steps, changing your macros will not matter. You need to take care of emotional eating, portions, and having plant-plus-protein foods, avoiding processed foods, and then only get to this step.
People often waste time trying to get the “perfect” protein or carb ratio when they haven’t stopped emotional eating or portion problems.
Where Are You on the Pyramid?
Ask yourself:
- Do you eat when you’re stressed or bored?
- Are your portions too big?
- Is most of your food real or processed?
- Do your meals include protein and plants?
- Are you jumping into macros or supplements too soon?
Many people are stuck at any of these steps, and in our experience, they need help with at least one level of the pyramid. That’s where our team at Basics and Beyond fitness & nutrition comes in.
Final Thoughts
You don’t need a perfect diet; you need to know where you are at the pyramid. Work from the bottom up, and gradually move upwards. This way, you won’t just lose weight and you won’t regain it, and you’ll also feel good and healthy.
FAQs
Ques 1: Do I have to count calories?
Ans: No. Eating smaller portions and choosing real food is the key. It’s easy and doable for most people.
Ques 2: I snack when I’m stressed. What should I do?
Ans: That’s very common. Our nutrition counseling helps you spot your triggers and plan better choices in those moments.
Ques 3: Are carbohydrates bad?
Ans: No. Carbohydrates are not harmful, but do not let them take over every meal. Try to eat protein and plants.
Ques 4: Can supplements help me lose weight?
Ans: They may but only if your regular meals are consistent. You need to fix the basics first.
Ques 5: What’s the most important step?
Ans: The most important step is emotional eating. You need to fix that before moving upwards.