Unlike refined ones (hello, white bread and sugar!), fiber-rich carbs contain essential nutrients and provide lasting energy. "The best carbs people can eat are whole grains, vegetables, fruits, and legumes," Hunnes adds.
Healthy fats help keep you satiated and stop you from becoming ravenously hungry and eating everything in sight. But the science now shows that skipping fat completely may be worse for weight maintenance. "Fats have gotten a bad rap, that eating fat makes you fat," Dana Hunnes, Ph.D., M.P.H., R.D., senior dietician at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. We need healthy fats in our diet to help us absorb fat-soluble vitamins and promote proper brain function, among other things. If you don't focus on the quality of your calories, you won’t lose weight in a healthy way and are likely to regain it later, Caroline Cederquist, M.D., a bariatric physician specializing in nutrition, metabolism, and weight management, and founder of diet delivery program bistroMD, tells SELF. When you’re eating less, you need to make sure what's left is enough to not only fill you up, but also give your body the nutrients it needs despite a lower calorie count.
When it comes to both weight loss and maintaining a healthy diet, cutting calories without paying attention to macronutrient intake is a huge mistake. Our bodies use all three to fuel biological processes and absorb essential vitamins and minerals. These are called macronutrients, and are required in large amounts for us to function. The main calorie types that we need to survive are fat, protein, and carbohydrates. In fact, making sure you're eating the right types of calories is more important than you think. Looking at the big picture of weight loss, success ultimately comes down to creating a calorie deficit, or burning more than you consume.
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