Should i pay attention to fat or calories

Or maybe you heard from your friend at work that cutting out all carbs and loading up on fats is the thing to do. And yet, every time you see your doctor, she suggests lowering your fat intake to improve your cholesterol. So, which is the real culprit for bad health: total calories, carbs or fats?

Whether you want to lower your blood sugar, improve your heart health or lose weight, Benavides breaks down which approach may contribute the most to your specific health concern. A calorie is a unit of energy that comes from three main sources: carbohydrates, proteins and fats. They are the fuel your body uses to function.

On the new food label, calories are the largest, boldest numbers listed near the top. Pay attention to portion sizes—one container will usually hold several portions. How many calories you need depends on a number of individual factors, such as your weight, activity level, gender and age. Your dietitian will plug these variables into a formula to calculate how many calories you need to consume each day. She suggests tracking your weight on a schedule that works for you, such as once a week.

Look at long-term trends, instead of daily fluctuations. Some tips for slashing calories include cutting back on or eliminating sugary drinks , swapping whole milk for fat free or skim milk, trimming fat from meats before cooking, using less salad dressing and reducing portion sizes.

High blood sugar may be a sign of diabetes or prediabetes, which can lead to a slew of health problems. If you have been told by a health care professional that your blood sugar levels are problematic—or that you have diabetes—changing your eating habits should be a major part of your prevention and management plan. But can you indulge in a cookie every once in a while and still see success?

Counting macros can help you :. Technically, you could hit your macro goals without ever ingesting a single veggie. Others argue that this simplification is a good thing. Have you ever read a nutrition label? Saturated fat? Focusing on macronutrients is a good place to start because every food we eat is made up of some ratio of protein, carbs and fats. And those building blocks quite literally fuel our lives! There is no standard amount of macros a person should eat. It is different from person to person and depends on your height, weight, activity level, age and your personal goals.

The first step is determining your daily calorie intake. The National Institute of Health has a very cool calculator to help you figure this out. The National Academies of Science, Engineering and Medicine recommends adults try to get percent of your calories from protein, percent from carbs and percent from fats. The tracking process may seem a bit daunting, but apps like MyFitnessPal make it easy to set up daily goals and track your macro intake throughout the day. This can help you identify places you could optimize your diet.

Some tips for slashing calories include cutting back on or eliminating sugary drinks , swapping whole milk for fat free or skim milk, trimming fat from meats before cooking, using less salad dressing and reducing portion sizes. High blood sugar may be a sign of diabetes or prediabetes, which can lead to a slew of health problems. If you have been told by a health care professional that your blood sugar levels are problematic—or that you have diabetes—changing your eating habits should be a major part of your prevention and management plan.

On a nutrition label, carbohydrates are found near the middle and are broken down by dietary fiber and total sugars. Divide that number by four because 1 gram of carbs provides four calories. The total is how many grams of carbohydrates you should consume per day. Remember, this varies per person. Evenly space these carbohydrate grams throughout the day with the same amount at each meal in order to maintain even blood sugar levels throughout the day.

The following is a sample calculation for someone who needs 2, calories a day:. The types of carbohydrate-containing foods you consume is also important. Candy, cakes and other sweets provide sugar but not many other nutrients or fiber. Aim to get the majority of your carbohydrates from whole grains, legumes, vegetables, fruits and milk. A few easy ways to cut carbs are swapping sweet drinks for water , switching from white bread to percent whole-wheat and reducing portion sizes.

Benavides recommends using the USDA MyPlate method , which says starchy foods should take up just a quarter of your plate. A single gram of fat provides nine calories, so lowering fat intake is an efficient way to cut down on total calories. Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until full 12 , 13 , 14 , Protein can also help you gain more muscle, especially if you also lift weights.

Muscle tissue is metabolically active, meaning that it burns a small number of calories, even at rest 16 , 17 , One of the best ways to reduce calorie intake is to eat more animal foods like meat, fish and eggs, preferably at every meal. Eating more protein can boost your metabolism and reduce your hunger. It can also increase muscle mass, helping you burn more calories around the clock.

Another way to feel more satisfied with fewer calories is to eat foods that have a low calorie density. This includes foods that have a high water content, such as vegetables and some fruits. Studies consistently show that dieters who eat foods that are less calorie dense lose more weight than those who eat foods with a high calorie density 19 , 20 , Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies 23 , 24 , Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract.

This process produces a fatty acid called butyrate, which is believed to have anti-obesity effects, at least in rats Put simply, you can lose weight without reducing the actual amount of food you eat just by choosing foods with a low calorie density, such as high-fiber vegetables.

Choosing foods with a low energy density, such as vegetables and some fruits, can help you feel more satisfied with fewer calories. One of the best ways to start losing weight without calorie counting or portion control is to reduce your carb intake. Studies consistently show that people who eat fewer carbohydrates, naturally start to eat fewer calories and lose weight without any major effort 27 , In one study, 53 overweight and obese women were randomly assigned to a low-carb group or a calorie-restricted, low-fat group for six months 29 :.

Women in the low-carb group lost twice as much weight The best way to cut carbs is to reduce or eliminate major carb sources from your diet, including sugars, sweets and sodas, as well as starchy foods like bread, pasta, potatoes, etc. Getting into the range of — grams of carbs per day can be useful. If you want to lose weight fast , going under 50 grams per day can be extremely effective.

Reducing carbs has another great benefit — it lowers your insulin levels. This makes the kidneys start shedding excess sodium and water from the body, significantly reducing bloat and water weight 30 , Reducing your carb intake can reduce your appetite and cause automatic weight loss without calorie counting or portion control.