I read a Nerd Fitness article and there is good stuff.
In the world of nutrition, we can find contradictory things. It depends of the point of view of people about food :
I’m Paleo and I eat only meat, vegetables, fruits and nuts.
My diet is based on my macros (protein, carbs, fats). Paleo is ridiculous.
Fool, a calorie is a calorie. You can lose weight by eating less.
I have a good physique and I eat pizza. I’m weird
Each person has his/her vision about « eat healthy ». It for this reason that this theme is confused with a lot of contradictory scientific studies.
A calorie is a unit of energy
This is the equalent of 4.184 absolute joules (that is different of 1.21 gigawatts.
Here what is means : 1 calorie of food is equivalent to 1 kilocalorie that is the amount of energy required to increase the temperature of 1gr of water from 15C° to 16C°.
In a certain way we can say that a calorie is a calorie but what is interrests us is « does different kind of calorie affect our body differently ? »
Is what 1000 calories of cookies is the same as 1000 calories of grass-fed steak and vegetable ?
Does our body treat these foods differently or it’s only energy in and energy out ?
Does the type of food affect our body other than just to lose weight and gain muscle ?
These questions create a lot of debates and on internet everything is amplified with people who show scientific studies. Internet is good to debate but we’ll go deeper.
It doesn’t matter the « nutritional philosophy » you have, but something is obvious. How you eat is responsible of 80-90 % of your success ou your failure.
You can improve you cardiovascular heath by running a lot but if your goal is to transform your body, how you feed your body will play an important rôle.
Training (exercices) have a role of support of maintenance of the body.
When we talk about pure weight loss, eat less calories that you burn each day is the key of the equation.
But we want do everything to avoid to have heart disease and diabetes. It for this reason we need to focus on the food’s type that we eat and the amount of food that we eat.
Calories are equal to loss weight
A person eat around between 3000 and 3500 calories per day of everything he/she wants. And now, he/she wants to lose weight.
This person decides to eat 2200 calories per day by eating less. This person doesn’t change what he/she eat but change proportions.
This person see that he/she loses weight, it’s good and it’s possible that he/she feels unhappy because he/she decreased drastically his/her normal amount of calories. Yet, it’s a good step in the right direction.
When we consume on average less than 500 calories per day, we burn 500 calories that we have in excess in our body. We can combine this with exercice and we can lose aound 0.45kg (1lb) of body mass per week.
As quoted on Examine.com , « a net negative energy balance…is responsible for weight loss ».
You noticed, it says « lose weight » and not « lose fat ».
It’s at this point that the big problems begin. People eat less and it’s enough for them.
We know our body react differently to certain types of food like sugar. Certain food fill the stomach more than other without have a lot of calories (vegetable). And others fill us less the stomach with a lot of calories (soda, cookies and candy).
Remember that all processed foods are scientifically created so that you are always lacking this type of food as a drug addict.
Use small plates is very effective to help to eat less. A study from Cornell University found that if they gave people a large tub or a medium tub of popcorn, and then gave them stale popcorn, the size of the tub mattered far more than the staleness of the popcorn in determining how much people ate !
We’re not rational creatures. Some food are dense in calories and low in nutrients and make us hungry all day.
Compared to a diet of vegetables and meat, it’s the opposite. It’s food low in calories and dense in nutrients and we have a sensation of satiety. Which make it easier the reduction of calories to lose weight.
If you have a lot of weight to lose, eat less to start to be in the good direction.
Now if you want an athletic body, it’s a little bit different. There is 2 type of food that affect the composition of our body and our athletic performances.
Eating for health and success
To have an athletic body, you must take care about your macros (a certain amount of fats, carbs and protein).
It’s clear that 100 grams of vegetables carbohydrates is not equal to 100 grams of candy :
Consideres that sweets and processed food are created for you to eat and buy more like a drug addict.
Look the difference of micronutrients between vegetables and candy
Pay attention of your energy after eating vegetables and sweets/candy. With which you have the most energy ?
We searching a way to eat that allow us to have a good look/appearence and to feel good. A diet that takes us away from the hospital and allows us to enjoy life.
Look, if you like the idea to eat less but you don’t like the idea to count calories and macros each day, you can hack something. Stay focus on a type of food : Real food !
Instead to count calories
At each meal, have 1-2 vegetables in your plate (or the half of the plate) and have a great source of protein.
Not aim to lose weight for a few weeks
Track your calories and macros for few days or 1 week to analyze what you eat. Take note, note the size of portions and do the total of the quantity of the day. This allows you to plan your meals during the day and during all the year.
We know that eat less and to more physical activity, help us to lose weight and we are still overweight. Eat less isn’t a permanent solution because there is also the element of behavioral psychology.
It’s simple, our body is a complex machine. And even if a calorie is a calorie is a simple equation to lose weight, each « health » factor can be affected by the quality and nutrients of this calorie.
For this reason, I want you eat real foods, decrease sugar and think long term (new habits) rather than the 12-weeks formulas.
What methods you used and that didn’t work ?
What are your goals ?
P.S. Do you want a free training program ? Click here