Would 2,000 calories worth of candy bars have the same effect on your weight as 2,000 calories worth of wholesome foods? Um, no…of course not! When it comes to food, focus on quality, not quantity. You can consume more calories and lose more weight if you opt for nutritious foods over processed ones.

You’ve probably heard the term “empty calories” before. Empty calories are refined and over processed, foods deficient in nutrients. These are the foods you want to avoid. The foods you want to eat should be packed with nutrients because eating nutritiously helps you lose weight. If you deny your body certain nutrients, which are often stripped from processed foods, it will slow down your metabolism in an attempt to hold onto the nutrients it still has and then it will increase your cravings and prompt you to eat a lot until it gets the nutrients it needs to perform. Until you start giving your body nutritious foods, you will never feel fully satisfied by what you are eating, your metabolism will be slow, and you’re going to feel lethargic. These feelings are a recipe for binge eating!

The less-altered your food, the more nutritious and satisfying it will be. If you are unsure what this means, think about where your food is coming from. “Whole foods” is a term used to describe healthy, unprocessed foods like lean meats, fruits, veggies, dairy, and grains. These foods come from the earth, not a factory. Whole foods are low in calories but still satisfying because they steady blood sugar levels, and this prevents hunger pangs and cravings.

Use the same thinking when you buy processed foods. Not all processed foods are bad for you. There are some amazing, forward-thinking manufacturers who now make packaged foods that are convenient and good for you. Look at the ingredients listed under the nutrition panel on food packaging. If you see whole foods listed at the top of the list, you should be in good shape. Also, look at the amount of ingredients. The fewer additives listed on the package, the better. In general, if there are more than 10 items on the ingredient list, it’s probably not that great for you.