During a recent nutrition presentation, we discussed portions sizes and energy requirements of various shapes and sizes to clarify how much individuals should be consuming. This can vary greatly between people, depending on goals, body mass, height, age and activity levels to name a few. There are several ways to work out how much you should be eating. Comparing calories consumed vs. calories expended can be useful to give a rough guide on energy balance. Unfortunately, calories are only considered to be around 80% accurate at best, and if restricted, can leave many of us too hungry to avoid temptation or overeating without even knowing. It also gives a false impression all calories are created equal and a calorie from crisps is the same as a calorie from broccoli.
Another option, which has grown in popularity, is tracking macros (protein, carbs and fat). It simply involves having daily targets (again can vary) then adding up the macro content of the food you consume. With practice and helpful guidance, it doesn’t take long until the process becomes second nature. One adverse effect you may notice is looking at food from a numbers perspective. You start to associate particular foods with their macronutrient values and selecting a yogurt in the shops can quickly become a mathematical decision based on the grams of protein per pound (sterling).
Practically, almost everything has pros and cons and I can’t think of a discipline where this is truer than in nutrition. Both calorie counting and macro tracking are no exceptions. They are a good place to start for most people to gain an understanding of volume and macronutrients. Having done both methods of food tracking, separate as well as together, I wasn’t happy with the way I felt. Volume has always been an issue for me and my late night snacking became uncontrollable. When eating certain meals I found myself all too often having to consciously stop the gorging long before I was satisfied. Sometimes, I didn’t have such will power and would eat myself into a swollen mess. Hours later still bloated, yet never really reaching the state of fullness or satisfaction I was after. Specifically, I am talking about refined carbs (bread, pasta and cereal mainly). I’ve known for a long time that refined foods are not the best selection for my health; nevertheless, convenience, cost, availability/abundance and ultimately taste lured me in time after time. I tried going Palaeolithic, stopping refined carbs completely and eating like a caveman. I lasted a mere 2.5 days following a strict Paleo plan before I cracked; it wasn’t stopping cold turkey that got me but cold salmon for breakfast. Not sure why entirely as I love salmon, but I stopped for the safety of those around me as people were about to turn into large pieces of bread. I now understand it is too hard for me to completely cut out these sorts of foods and experience has taught me banning them only adds to the enticement of refinedness. I needed a new approach.
I decided to put all my efforts into only one tactic. Eating as much real food as I wanted and at times, as much real food as I could – often the same thing for me. No counting, no weighing, no guilt, no fuss, no confusion. My strategy now is to focus on eating as much meat, fish, vegetable, fruit, herbs and spices as I want, with some carefully selected whole grains. This no limit approach works for me in many ways, mainly by decreasing my desire and physical room for foods that are ever tempting, but questionable for my health. This philosophy will not suit everyone and even the idea may frighten those wanting to lose body weight. However, this method gives me the energy I need and the satisfaction of feeling content during, as well as long after each meal. It reduces my insatiable cravings for sugar (chocolate mainly) and even though I am eating more, I am less bloated, have fewer energy crashes, less desire for junk, less sleepy when I wake up, probably the best I have ever felt despite my life being the most hectic it has ever been. I am still presented with situations where I have to make a choice to either eat refined food or go hungry and if you haven’t guessed already, I really do not like the latter, albeit the Western version. My no ban policy appears to be enough to trick my brain into not adding an extra incentive or labelling foods sinful (the game could be up now). I enjoy refined foods, I’m not going to lie, the big difference now is the volume of them I consume is drastically less than it used to be.
My advice is simple. Try a positive approach with food. Ditch any short term plans and think of the bigger picture. You need to enjoy what you eat and it is possible by utilising real food for the bulk of every meal. Experiment with grains to see how you respond and keep them whole. Monitor bloating, hunger, thirst, cravings, energy levels, happiness or anything noteworthy between meals. Do not be fooled into thinking you are doomed into flavourless recipes, as a little research can reveal simple flavoursome dishes. Food has great powers to not only improve your life and performance but the potential to benefit generations around you for years. It can be hard and confusing, I know. It doesn’t have to be.
This is why we started The Exercise Scientist. We want to help even more people. We develop plans based on your lifestyle, tastes, beliefs, habits, schedules, family and goals. We plan for events and the long-term future. Turning weaknesses into strengths. We stick to evidence based methods combined with our practical experience rather than quick fads, “miracle products” or well marketed celeberity endorsed schemes. We work to remove all the obsticles. Simple health solutions.
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