The topic of how many calories I eat came up on my VIP forum & it went into a meltdown. Why? People are so confused on the subject of calories & I do not blame them.
I never count calories because it’s irrelevant. Calories may have a place in an athlete’s world as they need to eat more to maintain their weight or put on a lot of muscle for their sport but for the average joe, like myself, who sits in front of the computer more than you train, need to keep nutrition simple & look at the hormone response to food. Read my eat for hormone balance blog here.
Here are my main 3 keep it simple keys.
• Work with a protein goal of grams raw measure - LIST HERE
• All you can eat fibrous carbs - LIST HERE
• Starches , fructose & good fats are to taste - LIST HERE
To illustrate this in practice I decided to chart my day on a plate in cronometer. I have used grams to measure so you can get an idea. If you are wondering why the coffee is so high it includes water it is not 300+gms of actual coffee although people that know me would be laughing at that as they know I love my coffee. I shoot for 2+ litres of water a day but admit I struggle with this some days when my activity level is lower.
You will see there is approx;
500gms animal protein
400gms fibrous carbs
200gm fats, fructose & starch
This is a lot of food & ample for my energy needs.
The macro breakdown worked out to be around 50/30/20 (protein/fats/carbs) even though the actual weight of overall carbs was about the same. Naturally a diet higher in protein will attract more calories from fats for the simple fact that proteins like salmon will have higher fat/energy content.
If I took out the treats I would have been on around the 1200 calorie a day mark. According to this site I need to eat 1600 calories.
This is where it gets confusing & complicated for some & why I choose not to count calories.
I am 64kgs & 169cms tall so do I eat more for the sake of it? No. My metabolism is fine & I have eaten this way for a long time. Each person will require different needs according to their lifestyle, gender, height & weight however my 3 keep it simple keys is an awesome place to start on your journey to a trimmer you.
I have enough energy to get through my day, I do not have cravings and if I do I will eat an energy dense clean treat. I will automatically add more energy from carbs if I decide to up the intensity & duration of my training. I stay the same weight and body fat % pretty much all year round.
I eat 3 times a day & if I get a chance I will have a snack. 5 times is optimal as it means you will not run the risk of going into low blood sugar & risk excess cortisol production but 3 is more sustainable for most so I shoot for at least 130-150gms raw measure of protein when I do take a break to eat.
So again forget calories. Keep it simple.
• Work with a protein goal of grams raw measure
• All you can eat fibrous carbs (try getting 1kg in it is impossible! I tried it once lol)
• Starches , fructose & good fats are to taste
I hope this helps take the confusion out of food Shredders. You can get more ideas for recipes in my Healthy Body book.
Yours in hormone health & fitness,