Quality vs. Quantity — Which One is Better for Fat Loss?

Despite what all the fad diets say, there are two basic rules when it comes to losing fat. The first rule is “calories in vs. calories out” — meaning that you need to burn more calories than you eat if you want to lose weight. Taken by itself, what matters is not what you eat but how many calories you eat. The second rule is “quality over quantity” — meaning the quality of the food you eat is much more important than the amount of calories you eat.

So, which rule is right? Or are they both right?

They’re both right — and they both need to be used together.  If you overeat healthy foods, you can still gain weight.  But there are important points to be made for the quality of the food you eat, too.  Bad quality food is bad for your body.

#1 – Low Quality Food = Chemical/hormonal reactions

Do you think it would be beneficial if your daily diet was composed of 1,500 calories from twinkies, potato chips and cookies?  Would it be possible to lose weight eating just those foods each day?  Sure, it would!   But it wouldn’t be wise simply because eating low-quality foods (i.e. non-nutritious foods) creates chemical reactions in your body that work against weight loss and good health.  For example, eating too much sugar results in an overproduction of insulin, which promotes weight gain.

See: How to Eliminate Your Craving For Sweets

The foods you eat trigger the release of hormones and chemicals that can have a direct impact on your state of health and your weight.

#2 -  Low Quality Food = Slower Metabolism

Another factor to consider is the density of calories in fattening foods, and how few of them you would need to eat to reach your daily calorie limit.  That would result in eating very little amounts of food each day, which could trigger your metabolism to slow down to conserve energy.  On the other hand, eating several small meals comprised of low-calorie, healthy foods each day helps keep your metabolism running strong.

#3 -  Low Quality Food = Nutrition Deficiencies

Last but definitely not least, eating nothing but cookies and fast food burgers will undoubtedly have a negative impact on your overall health because your body needs more than the almost-zero nutrients they contain.  When you eat foods from all food groups, you provide your body with the protein, fat, carbohydrates, vitamins and minerals it needs to function efficiently.

See: Ensuring You Get Essential Vitamins with a Vegan Diet

While it may be possible to lose weight while eating nothing but junk food, a non-nutritious diet will not contribute to good health and boundless energy – and isn’t that why you want to lose weight in the first place?  Don’t you want to feel good and look great?  It would be much smarter to eat a balanced diet with plenty of nutritious foods, while also keeping an eye on your caloric intake — and yes, you can make room for an occassional treat from time to time.

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