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When I was 215 pounds, I never paid attention to the amount of fat, protein or carbs my food had. After I started “dieting” I paid attention to calories and fat. I would buy the fat free version of what ever I could get my hands on. Now, I opt for full fat, pay attention to more than just fat and calories and choose my foods wisely.


It is amazing to me how many women that I talk to on a daily basis that still have the same old adage that I did. Fat makes you fat. That have no idea why the right kind of carbs are key and protein is your friend. That is why I was so compelled to record this podcast for you.


We go into a ton of detail in the podcast, but here is a quick rundown for you:

Oh and before I forget, protein shakes are a great way to get in more protein. They are great to have as a snack, part of a meal, or even for dessert! Iso Dymatize 100 is my favorite. And if you want taste and variety, 53 Simple and Easy Protein Shake Recipes For Weight Loss, is a book that I wrote. I have included recipes like, strawberry cheesecake, chocolate mocha and my favorite pumpkin pie! You can check the book out by clicking here.



Primary Function: Protein has been shown to induce a satiating of hunger greater than its caloric content alone. Protein helps you feel fuller longer because it is slowly digested.

Protein is broken down into amino acids and then used in various functions of the body depending on the body’s needs.

Amino acids will be preferentially shuttled to the repair and building of new body tissue(muscle) as long as the body is in a positive energy balance (i.e. you’re not starving yourself).

There are 4 calories in 1 gram of protein



Primary FunctionTo fuel the body’s metabolic and energy needs.

All carbohydrates are broken down in the body as glucose

The difference between a simple carb(sugar) and a complex carb(starch) is the speed at which your digestive system converts them into glucose.

The glycemic index(GI) is a measure of how quickly different foods raise the blood glucose (or blood sugar) levels. A higher GI indicates a faster digesting carbohydrate.

There are 4 calories in gram of carbs



Primary Function: To fuel the body’s metabolic needs.

The body can switch between primarily burning fat for fuel and glucose(carbs) for fuel. The body can survive without any dietary carbohydrates but cannot survive without dietary fat.

Use fat to “fill in” calories that you need after budgeting for your proteins and carbohydrates.

The amount of fat you eat should be tied directly to your level of carbohydrate intake. The more carbohydrates you eat the lower total percentage of calories you should get from fat. Conversely the less carbohydrates you eat the more percentage of calories you should get from fat.

There are 9 calories in gram of fat


It All Ties Together

Last week we talked about calorie counting and the importance. Now you see the difference in the amount of calories in each part of your food and how they each play different roles in  your body.


If you have not listened to last weeks podcast all about making calorie counting easier and why you should do it, You can listen to it right now by clicking here.


Start now, because life is so much different when you are healthy and happy with yourself. Remember, when life throws you lemons make lemonade. When losing weight and getting healthy doesn’t seem like it can or will fit in your life, make the best of it, try your hardest and just keep pushing.

Author: Danielle

My name is Danielle. I am a mom, author, weight loss coach and creator of the “Diamond Body Image Process™.
I work with strong and determined women with busy lives, who’ve let themselves go for years due to work or taking care of their family. And because of this they are struggling with…
– Standing on your bathroom scale and seeing you are at your highest weight ever so you’ve decided to lose the weight but you don’t know HOW.
– The shame of being overweight is holding you back from being in family photos or videos
– Feel frustrated, fat and uncomfortable because your pants are too tight.
– Feeling embarrassed to be naked in front of your husband and causing you to not be intimate with him yet you want to build a strong bond for a lasting relationship.
And secretly they feel ashamed and embarrassed about their weight. And if they were really honest they would say even though they look happy on the outside, on the inside they feel like a big fat failure and lack the confidence they once had.

For these women, I provide a safe, caring environment for them to be completely honest and open their feelings and fears. I empower them to stop making excuses and blaming their circumstances for being overweight, and instead take personal responsibility for their weight loss, so they can achieve their ideal weight, feel more confident and energized and be their best version of themselves.
I teach my clients simple ways to change their eating habits, exercise habits and transform their mindset through my Diamond Body Image Process™ for long lasting weight loss.
My caring, direct and motivational coaching style inspires women to take action and become the best version of themselves. I teach weight loss from my personal experience. I’ve lost 100 lbs and I’ve kept it off for 7 years. My clients say they feel understood, heard, motivated and they see real results. The profound confidence in each client through weight loss is life changing.

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