Ideally, we’re all supposed to adhere to a healthy balanced diet. But many people cut back on carbohydrates and fat when they’re dieting. A study published in the journal PLoS ONE suggests a different eating strategy. Researchers found that when protein intake was decreased by as little as 5%, subjects made up the difference by consuming an additional 260 calories of carbohydrates. The same thing can happen when you cut carbs and fat out of your diet.

True Strength Moment: Experts recommend that you focus more on the quality of your food than the macronutrient type or amount of calories. Go with a balance of complex carbohydrates from oatmeal, brown rice and a colorful selection of vegetables, lean proteins from chicken and turkey, and healthy fats from almonds, olive oil and cold water fish. These nutrient-dense choices will have you fueled up for a day’s worth of activity. You’re also likely to feel more satisfied after eating.