Principle #1: As food processing increases, nutrient density decreases. Minimally-processed whole foods (such as grains, nuts, eggs, and fish) contain a vast selection of vitamins, minerals, phytonutrients (plant nutrients), and animal nutrients. Though we’re still unraveling exactly which nutrients do what, a wealth of research consistently points to one resounding conclusion: Humans are healthier when they consume more whole foods and fewer refined ones.
This is probably because the greater the degree of processing, the higher the likelihood that a food:
Has lost nutritional value, such as fiber, essential fatty acids, vitamins, minerals, phytonutrients, and animal nutrients.
Has gained additives, preservatives, fillers, sugar, sodium, unhealthy fats, and/or refined starch.
This is a lot easier to see when you compare specific whole foods to their more highly-
processed equivalents.As you can see at left, the less-processed steak and potato dinner contains about 350 fewer calories and a fraction of the sodium as the fast food burger with fries, as well as a heck of a lot more protein, fiber, and other nutrients. That’s just one comparison. You could analyze any whole food along with its more refined counterpart and see similar differences in calories, sodium, and nutrients.
It makes sense that a diet rich in minimally-processed whole foods can lead to lower rates of heart disease, cancer, depression, and type 2 diabetes, among other health problems. Minimally-processed whole foods are also rich in fiber and/or protein—two nutrients that help bolster satiety. They also tend to have fewer calories per serving than highly-processed refined foods. Both traits make it easier for us to control our weight.
One randomized controlled trial even found that people ate a stunning 500 more calories per day when they consumed a diet rich in ultraprocessed foods compared to a diet rich in minimally-processed whole foods. That’s essentially the equivalent of consuming an extra meal a day!
In fact, minimally-processed whole foods may be what all successful diets share in common.Recent studies have shown that participants experienced the same amount of weight loss—regardless of carb or fat intake—as long as they minimized their consumption of refined sugars, flours, and other processed foods while emphasizing whole foods like veggies. They also experienced similar improvements in blood pressure, insulin, glucose, and cholesterol levels.
What does this mean for you? We’re 100 percent confident about the importance of whole
foods, but we’re also extremely confident about something else: Progress is much more important than perfection. Rather than separating foods into “whole” and “not whole” categories, imagine a spectrum. As you can see from the graphic, as food becomes more processed and refined, it loses a little bit of its nutritional power.The goal with whole foods isn’t to get things “perfect.” Instead, focus on making them “just a little bit better.”
A rotisserie chicken from the supermarket may not be a pastured, lovingly hand-raised, heritage variety roasted in a high-end convection oven… but it sure beats chicken nuggets.
Principle #2: Weight loss and weight gain come down to one key equation. Everyone knows this one, though not everyone believes it. It’s the energy balance equation, also known as calories in, calories out (or CICO for short), and it looks like this:
[Energy in] – [Energy out] = Changes in body stores
In other words:
When you take in more energy (or calories) than you burn, you gain weight.
When you take in less energy than you burn, you lose weight.
When you take in the same energy as you burn, you maintain.
You might be wondering: How do we know this with absolute certainty? First, like gravity, this principle is easy to test. With gravity, you can continually release a heavy object. No matter how many times you try it, the object falls. It’s the same with energy balance. If you reduce “energy in” and increase “energy out,” you always get the same result: Bodyweight goes down.
Second, the energy balance equation comes from the first law of thermodynamics: Energy can neither be created or destroyed, only transferred from one state to another. We convert energy from food for use in our daily lives. Any excess energy we take in that we don’t use doesn’t magically vanish: Your body stores the excess (as fat).
Scientific laws are as close to facts as we can get. Can they be updated over time? Sure. In this case, however, the law has stood firm for well over a century. Why do some people say “Not all calories are equal!”? In a word: confusion.
As you can see from the illustration below, many complex factors influence “calories in” and “calories out.” Your brain, especially, can turn up or turn down metabolism, exerting a massive influence on “calories out.”
What does this mean for you? If someone wants to gain or lose body mass, they’ll want to consider overall energy balance and how to shift it in their favor. Here are a few ways to do just that.
To reduce calories in:
Consume more fiber-rich vegetables to reduce the number of calories your body absorbs.
Consume more protein to reduce appetite and therefore overall energy intake.
Pay attention to hunger and fullness signals, but remember there’s a 20 minute delay for the signal to reach your brain.
Eat slowly so the signal can catch up and you can stop eating when full, not stuffed.
Pay close attention to portion sizes, you invariably “need” a lot less than you think!
Manage your stress and your sleep properly to reduce hunger and cravings for sweets.
To increase calories out:
Add strength training to build more muscle, boost overall metabolism, and burn more calories.
Increase daily activity by taking the stairs, parking further away, and other “energy wasting” activities.
Add cardio training (but not too much, it can become a stressor for your body if done in excess!).
Use an activity tracker and set goals for number of steps and other activities.
Boost your protein intake to increase the thermic (heat releasing) effect of digestion, protein has the highest thermic effect among the food groups).
Principle #3: Protein is the most important macronutrient to get right. Why? Two reasons.
Reason #1: It helps you eat less, without feeling so hungry. Research consistently shows that protein helps you feel full longer and, as a result, lose weight. That’s, in part, because it takes longer for the body to break down protein than carbs or fat. Protein also stimulates the release of satiety hormones in the gut. When you eat protein, you naturally tend to eat less. It makes a big difference. Doubling your protein intake could help you to spontaneously consume 400 fewer calories a day. For reference, that’s roughly the number of calories in 1 ½ cups of ice cream.
Reason #2: Protein makes it easier to build and maintain muscle. Without adequate protein, our bodies just can’t function well. We need amino acids (protein’s building blocks) to produce important molecules like enzymes, hormones, neurotransmitters, and antibodies.
When we don’t eat enough protein, our bodies plunder it from elsewhere, like our muscles, resulting in muscle loss. This is especially true if we’re eating fewer calories than we’re burning. On the flip side, a higher protein diet seems to maximize muscle protein synthesis, which should lead to more muscle gain for people who are strength training and consuming enough calories.
This is probably one of the reasons high-protein diets are better for improving body composition than normal or low-protein diets. A review of 38 studies found that, for people who are out of shape, consuming extra protein won’t magically build any muscle—no surprises there, but for people who are really pushing themselves in the gym, eating more protein seems to boost their results, helping them gain even more muscle.
What does this mean for you? The right amount of protein for each person varies on a number of factors such as age, gender, and goals. Someone interested in packing on muscle for a bodybuilding competition might aim for as many as 50 grams of protein (or about two palm-size portions of meat) at every meal. Someone hoping to work off 20 extra pounds is going to need much less than that.
Principle #4: Fruit and vegetables reduce disease risk—and may help you lose weight, too. Among the various types of whole foods, produce deserves special mention. Fruits and veggies are loaded with health-promoting antioxidants, vitamins, minerals, fiber, and phytonutrients. A huge body of evidence from the past 20 years definitively shows that consuming more produce can help prevent a wide range of health problems, including diabetes, stroke, heart disease, high blood pressure, and cancer.
For example, by simply increasing vegetable and fruit intake, experts predict that we could prevent 20 percent or more of all cancer cases, and avoid approximately 200,000 cancer-related deaths annually. An increasing number of studies also suggest that consuming a diet rich in antioxidant and anti-inflammatory foods such as fruits and vegetables may lower the risk of developing neurodegenerative disease.
When it comes to cognitive performance, food beats supplements. Once nutrients, such as antioxidants, are isolated from produce and inserted into capsules, they seem to lose some of their power.
Finally, an eating pattern rich in produce can help you more easily control your weight. This effect is thanks to their fiber and water content, which helps fill you up on fewer calories. An entire head of cauliflower, for example, contains only about 150 calories.
What does this mean for you? No one fruit or veggie is king. Rather than sticking to one magic power food—for example, eating blueberries every single day—aim for a variety. Try to eat a wide rainbow of colors everyday.
Principle #5: Sleep affects what you eat—as well as your overall health. In working with over 100,000 clients, we’ve seen one issue pop up a lot. People can nail everything with their nutrition but still struggle to reach their goals. Often, that’s because they’re not getting enough sleep, and they only make progress once they prioritize sleep.
What’s the connection? If you sleep 5 or 6 hours when you really need 7 or 8, you keep your body in a chronically sleep-deprived state, impairing your body’s ability to regulate several key hormones.
Ghrelin levels rise, triggering hunger.
Leptin falls, so it takes longer to feel full.
Endocannabinoids increase, making your perception of foods seem more pleasurable.
End result: You can’t keep yourself away from the cookies. By not getting enough sleep, you’re just hungrier and you crave sweets more than you otherwise would. You’re also tired, so you exercise and move less, and more awake time means more time to raid the kitchen.
Bottom line: Sleep-deprived people tend to eat at least 300 more daily calories than people who get enough sleep.
In addition to interfering with weight loss, lack of sleep also erodes health. Just one night of sleep deprivation can lead to increased blood pressure the following day. Each year, when nearly 1.5 billion people lose an hour of sleep due to daylight savings time, rates of heart attacks jump.
What does this mean for you? Most of us just aren’t sleeping enough. Going to bed at midnight and getting up at 6? It’s not going to cut it. For ideas on how to turn things around, check out our article on hacking sleep.
Bonus principle: Internal appetite regulation is a game-changing skill… for most people. People often rely on calorie counting to guide what and how much they eat. And while it can be helpful—serving as an external guardrail that protects against overeating—there’s a downside. When people rely solely on external rules—following strict macros or calorie counts—they tend to lose touch with the internal cues that tell them when to eat and when to stop. While you might assume people need a strict food tracking method to reach their goals, we just haven’t found that to be the case.
This is especially true when they learn to listen and respond to their internal sense of hunger and fullness, a skill known as internal appetite regulation. By relaxing, eating slowly, and tuning into their thoughts, emotions, and bodily sensations, most people can make phenomenal progress with this one important skill.
Research is starting to back up our clinical experience, too, showing that internal appetite regulation can help people to automatically choose higher-quality foods. Is more research needed? Perhaps. But after you’ve worked with over 100,000 clients, as we have, you start to build a database of collected wisdom. Often, there’s stuff that you’ve just seen enough times to know it’s a thing. Internal appetite regulation is one of those things. With practice, the vast majority of people can eventually get in touch with their hunger and fullness signals.
What does this mean for you? There’s not as much research behind internal regulation as there is for the 5 main principles listed above, but the benefits of internal regulation far outweigh the scientific uncertainty and potential exceptions.
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