Why Eating Clean Isn't Enough for Weight Loss

Are you eating clean but not seeing results, here's why... 

Have you ever decided to start eating "clean" in an effort to lose weight? You totally changed your diet to all whole foods, eating everything you can find in the health food aisle at the store and cooking at home more. You've even gone as far as to cut out gluten or eating strictly organic foods. But you're still seeing any weight loss results.

I've had this conversation with many of my clients. They've made big strides into improving what they're eating, but not seeing the weight loss they're hoping for. It can be very frustrating when you've made some big changes and are eating as healthy as you can, but not see any weight loss progress. 

So, what gives?!

First, let's define "clean eating". Eating clean can be described as "The fundamentals of eating clean encourage you to consume more whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats — and limit highly processed snack foods, sweets and other packaged foods." (source)

Let me first say, it takes a great effort to change your eating habits and switching to healthier foods is always a great choice for your overall health and wellness. When in doubt, changing the quality of your food for better nutrients should always be your first choice! 

However, "eating clean" does not guarantee you will lose weight.

To lose weight or body fat, you need to be in a calorie deficit (HERE for more on calorie deficits). Meaning you're consuming fewer calories through food than you're burning. Although eating healthier foods is great, it doesn't necessarily mean you're eating in a calorie deficit.

When it comes to calories, your body sees 100 calories from an apple the same as it sees 100 calories from pizza. Keeping in mind a calorie is simply a unit of measurement for energy, similar to how a kilometre or mile is a measurement of distance or how a pound (lbs) is a measurement of weight. Yes, the nutritional composition of those foods is very different as far as vitamins, minerals and macronutrient breakdowns. Per a 100 calorie serving of apples, you will get more fibre & vitamins and less fat and protein in comparison to a 100 calorie serving of pizza. However, as far as calories are concerned, 100 calories will always equal 100 calories. 

Simply put, if you're eating too many calories then your body requires, yes even healthy or "clean" calories, you will not lose weight. 

 Despite making some big changes to your diet, it might not mean that you've changed your calorie intake enough to cause weight loss. 

Here are some things that might prevent you from being in a calorie deficit while clean eating: 

Forgetting all foods have calories. 

Many people forget that yes, even healthy foods have calories and just because you're eating healthier or "clean" does not mean that you're in a calorie deficit.

Certain foods such as nuts, seeds, avocado, cheese, or popular cooking oils such as coconut oil or avocado oil are very healthy and good to include in your diet. However, we forget how many calories there are in these foods for a smaller serving size. 1/2 cup of mixed nuts is over 400 calories and 13g of protein. Which if you measure out 1/2 cup, you will see that is not a lot of food for a large number of calories. When you compare it to 1 cup of plain greek yogurt that is only 120 calories and 22g of protein. Same with cooking oils. Avocado oil & olive oil are generally seen as healthy fats, which is true, however many times they are forgotten about and including a few tablespoons here and there while cooking can add up quickly! 

Forgetting liquid calories count. 

You might be eating all the right foods, but forgetting about your 2 cups of coffee with cream and sugar you have every day or the 2 glasses of wine you have every night. It's not that these things are bad for you, you forget to include them as a part of your daily calories. Everything counts. 

You're restricting too much then binging.

You're perfect Monday-Friday every week with eating clean and healthy, but then as soon as the weekend rolls around, all bets are off. While you may be eating well during the week, the weekends are a different story. By doing this all the time, you can throw yourself out of a calorie deficit and ultimately take your progress away. 

You focused only on cutting out gluten/carbs and/or eating only organic/non-GMO.

To help yourself eat healthier, you may have thought that switching to all organic or maybe you eliminated gluten or carbs. It still doesn't mean that you're in a calorie deficit despite cutting out those foods or making swaps to gluten or organic varieties. 

Most foods that have a label for Non-GMO, Organic or Gluten-free simply as a marketing gimmick to make you think those foods are healthier. Surprisingly, many gluten-free alternatives and organic foods have just as many calories as conventional foods and are not any healthier for you. If you have an actual gluten allergy, then yes, eat gluten-free. However, if you don't have an allergy, don't fool yourself into thinking you're eating healthier just because it has a label on it. 

Same with organic. Organic foods still use pesticides, despite the belief they don't and aren't any healthier than conventionally grown crops. 

You're not eating enough protein

One final mistake you could be making is although you're eating healthy foods, you're simply not eating enough protein. Protein is essential for muscle repair and growth but also for helping you to feel full and satisfied after a meal. If you're not eating enough protein, your body won't be able to grow and repair your muscle as effectively. 

There are several things that you might be doing to eat "clean" or healthy, but it doesn't actually mean you will be in a calorie deficit for weight loss. 

If you find yourself falling into the clean eating trap and not seeing results, here are some things you can consider to help: 

1- Track and measure your calories and protein to ensure you're in a calorie deficit. 

2- Stop restricting certain foods or food groups (Allergies exempt) 

3- Watch your liquid calories and make sure you track them. 

4- Use the 80/20 rule to avoid being so rigid and allow yourself to have some fun sometimes.

5- Prioritize movement and exercise, especially weight training to help build and maintain muscle mass, get stronger and feel better!