Two people eating the same calories lose different amounts of weight depending on food quality. Person B eating whole foods and 100g protein daily burns 600 kcal through digestion, while Person A on processed foods burns only 200 kcal. Aim for 80% whole foods, 20% treats, and hit 100g protein.
Let's take two people who are trying to lose weight. Both of their calorie deficits are 1,800 per day, so as long as they both hit their calorie goal, they'll both lose the same amount of weight, right? Wrong, and here's why. Person A is eating a diet that is mainly processed foods and low in protein. His body burns 200 calories a day digesting his food, whereas Person B is eating a diet that's mainly whole foods, minimal Minimally processed and eats at least 100 grams of protein per day. So his body burns 600 calories a day digesting his food, leading him to lose more weight than Person A, even though they ate the same amount of calories. And that's why in a calorie deficit, 80% of your food should be coming from minimally processed whole foods, and then 20% can come from treats or your typical junk food. And you need to eat at least 100 grams of protein per day. If you need to know what your calorie deficit number is, click this link in my bio.
