Tips for eating well while managing your weight

Cutting calories may be considered a mainstay of losing weight, but maintaining a healthy weight long-term is about far more than just numbers on a nutrition label. Registered dietitian Kealani Davis offered tips on eating well to manage weight without missing out on the nutrients your body needs to thrive.

Missing calories can mean missing out

“Calories in versus calories out has been part of the traditional mindset when it comes to losing weight, but we really need to think beyond that simplistic framework,” said Davis. “If we spend more time thinking about those numbers and don’t focus on increasing the quality of what we’re eating or what nutrients we’re taking in, we’re missing the mark in a big way.”

Strict focus on “calories in, calories out” can not only create a feedback loop of negativity every time you “go over the limit,” it also leads to missing out on protein, fiber and healthy fats that help you stay satisfied and well-fed.

When it comes to weight loss and weight management, setting yourself up for the long-term is going to be more successful than short term “white knuckle” dieting or chasing food fads and trends.

How can changing what you eat help manage your weight?

“When we improve how many nutrients are in what we’re eating, we give our bodies what they need to really be their healthiest,” said Davis. “You’ll likely feel better not just physically but also emotionally. Dietary changes help to influence fullness and hunger cues, as well as hormone imbalances.”

That means fewer of those overwhelming cravings or the need for late-night snacking, plus less of a chance of overeating during your meals.

Combine protein and fiber for more satisfying meals

“I find that my recommendations to my clients are often filtered through the lens of the famous Mediterranean diet,” said Davis. “While protein is important, it’s not the be-all, end-all of a healthy diet. You need plenty of fiber, too.”

Protein promotes satiety, meaning it feels more satisfying to eat. It also helps you to maintain lean body mass and boosts your metabolism when combined with an active lifestyle or a regular exercise routine. Fiber offers volume, phytonutrients, antioxidants and macro/micronutrients.      

Combining fiber and protein at meals and snacks keeps you full for longer, leading to less snacking and helping to shut down ‘food noise,’ or the urge to eat despite a lack of hunger.

 What is the 3-3-3 rule? How does the 3-3-3 rule help with weight management?

“The 3-3-3 rule is a simple, habit-based framework that can help with getting those lifestyle changes needed for long-term weight loss off the ground,” said Davis. “Essentially, the idea that you need three balanced meals a day, three liters of water per day and three hours of physical activity each week.”

While some say the 3-3-3 rule is too simplistic, it’s designed to help you to focus on three important pillars of changing your lifestyle for the better – nutrition, hydration and movement.

Those who try to only eat one or two meals a day often struggle with snacking too much between meals or have to fight off serious food cravings after dinner, often as a result of undereating at meals or not eating the right combination of foods.

“The same part of the brain that regulates thirst also regulates hunger,” said Davis. “Sometimes it’s easy to think we’re hungry or want something to eat when in fact we’re actually dehydrated and need water. Low-grade dehydration can also cause headaches, mood swings and low energy. Increasing your water intake doesn’t just help you when it comes to how much and what you’re eating. It can improve your whole day.”

What to put on your plate for a healthy meal while managing weight

Davis noted that most people don’t eat enough fiber from fresh or frozen fruits, vegetables, beans and other legumes, nuts or seeds and whole grains. She stated that half of your plate should ideally be made up of non-starchy vegetables or high fiber fruits, as plants are the best way to provide volume and increase fullness while maintaining calorie control at a meal. 

“When I work with clients on what their plates should look like during their meals, I ask them to have about a quarter of their plate focus on proteins,” said Davis. “That exact amount is going to vary based on their size, weight management goals and overall level of physical activity. Most people do well with about 20-30 grams of protein per meal.”

The last quarter of the plate should be made up of a starchy vegetable, such as potatoes, or a complex carbohydrate like brown rice, quinoa, whole grain pasta, oatmeal or a high-quality bread.

Sticking with this setup for your meals ensures you get the protein and fiber you need at every meal.

What can I substitute to help with weight management without feeling like I don’t enjoy what I eat anymore?

“Most of the time I’m going to ask patients for a pretty specific diet recall, meaning I’m going to ask what they usually eat,” said Davis. “A diet that makes you cut out everything you love or grew up eating is almost guaranteed to fail. Instead of a diet, we work together to build a framework to increase protein and fiber through modifications and substitutes. The goal is to create healthier meals that still feel familiar and well-loved.”

If someone really enjoys a savory or hearty breakfast, they may not enjoy Greek yogurt with fruit for breakfast. That yogurt is likely to sit in the fridge until it goes bad while you find yourself hitting up the drive-thru for the sausage biscuit you’ve been dreaming about.

Instead, think about scrambled eggs or egg whites with turkey sausage, or creating your own breakfast sandwiches at home to make ahead and freeze for convenient, healthy morning meals.

“It’s essential to make lifestyle changes that feel sustainable,” said Davis. “Generally speaking, you need to actually enjoy what you’re eating in order to stick with any change in nutrition long term!”

Think about what you can add to your meals, not what you’re taking away

“Thinking about addition rather than subtraction is another great strategy,” said Davis. “Let’s take the example of someone who has spaghetti with garlic bread for dinner once a week. Taking the entire meal away removes a part of their routine they may really love! Instead of removing the meal entirely, what could be added to it to increase its nutritional benefit? Maybe we add roasted broccoli or some fiber-rich veggies into a homemade tomato sauce or find whole-grain pasta that that person enjoys. It could be as easy as making sure they start spaghetti night with a side salad loaded up with vegetables.”

These additions help to increase the volume of food, keeping our spaghetti-loving example full while still getting to keep up their favorite weekly meal.

The 80/20 rule can help create a balance between everyday meals and “sometimes foods”

“If we focus on eating nutrient-dense meals 80% of the time, that leaves us a little space for those special ‘sometimes foods’ in that other 20%,” said Davis.

If we are eating protein and fiber rich foods most of the time, it creates space for an occasional treat that can be enjoyed with intention, such as heading out with friends for an ice cream sundae without worrying or feeling guilty.

A lot of times if we eliminate a food or food group, it creates an all or nothing mentality that does not align with long-term success or sustainable lifestyle changes.