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It's crucial to understand that reducing calorie intake to lose weight is the only way it's going to happen but we overwhelm ourselves trying to keep up with the math. There are really only four simple numbers to remember and all the rest are just confusing details.
1) All fats deliver 9 calories per gram.
2) All carbohydrates deliver 4 calories per gram.
3) All proteins deliver 4 calories per gram.
4) There are 28 grams in one ounce. Of anything.
It doesn't matter if the fat is butter, olive oil, sausage, bacon, cream, or cheese, fat is fat. Eat one gram of fat and you consume 9 calories, no matter what it tastes like.
All carbohydrates deliver four calories per gram but there is a huge difference in the nutritional value of the carbohydrates we eat today. Overly processed breads, pastas, cereals, and baked goods supply 4 calories per gram as do whole grain versions of the same foods. The difference isn't the calories, it's the nutritional value.
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Unprocessed starchy carbs, such as potatoes, corn, beans, seeds, nuts, and whole grains have more nutrients per calorie than processed carbs do. Choose them instead of the processed stuff for optimum nutritional value, which means optimum weight, too.
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Think of food portions in ounces, not pounds. Our stomachs can only hold so many ounces of food at a time and our digestive system can only process foods in small amounts. Overloading the digestive system results in excessive gas and nausea and it makes us fat.
Keep these simple numbers in mind and be very mindful of where you get your nutritional information from. Rely on respected, trusted sources and don't overcomplicate things. All you need to remember is four simple numbers, not a different number for every single thing you eat.
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