The easiest way to manage calories and macros is to skip the calorie counting, scales, and measuring cups, and simply use the hand. Generally, one’s hand is proportional to size and, therefore, caloric needs (e.g., adult male v. adult female v. child).
The general recommendations for meals is: one palm of protein, one fist of “premium” carbs, two fists of vegetables, and a thumb of fat. Adding to or subtracting from these can refine the calories for fat loss or muscle gain and according to activity level. Ideally, calories will be manipulated by affecting the portions of fats and premium carbs.
Premium carbohydrates include “high-fiber, nutrient-dense carbohydrates that have a positive impact on health, energy, and recovery. A nutrient-dense carbohydrate is one that provides a large number of vitamins and minerals per bite (or serving). These carbohydrates are rich in a combination of the B vitamins, Vitamin C, vitamin A, calcium, and iron.”* These are the carbs that are necessary to fuel exercise and sports performance, including whole grains, like rice, pasta, bread, and oats, and bean/legumes, sweet potatoes, etc.
Premium fats are “nutrient-dense sources of fat that work for the body instead of against it, also known as unsaturated fats. (Saturated fats are okay in moderation; up to 10 percent of total calories…).”* These (often referred to as “healthy fats”) include olive oil, avocado, nuts, etc.
Vegetables and fruits and should be the priority carbohydrates. Why? For one, they are filling and full of fiber to help keep the caloric intake to a minimum. Vegetables and fruits are also sources for important nutrients.
Let’s consider the calories in vegetables:
Broccoli (1 cup)—31 kcal; 0.5 g fat, 10 g carbohydrate (3.8 g dietary fiber; 2.5 g sugar), 4.2 g protein
Carrots (1 medium)—25 kcal; 0 g fat, 6 g carbohydrate (2 g dietary fiber; 3 g sugar), 1 g protein
Cabbage (1 cup)—21 kcal; 0.1 g fat, 5 g carbohydrate (2 g dietary fiber; 3.2 g sugar), 1.3 g protein
Cauliflower, riced (1 cup)—20 kcal; 0 g fat, 4 g carbohydrate (2 g dietary fiber; 2 g sugar), 2 g protein
Consider the calories in common fruits:
Apple (medium)—80 kcal; 0 g fat, 22 g carbohydrate (5 g dietary fiber; 17 g sugar), 0 g protein
Orange (medium)—80 kcal; 0 g fat, 19 g carbohydrate (3 g dietary fiber; 14 g sugar), 1 g protein
Banana (medium)—105 kcal; 0.4 g fat, 27 g carbohydrate (3 g dietary fiber; 15 g sugar), 1.3 g protein
Peach (medium)—58 kcal; 0.4 g fat, 14.31 g carbohydrate (2.2 g dietary fiber; 12.6 g sugar), 1.4 g protein
Compare these to your standard “starches”:
Brown rice (1 cup, cooked)—218 kcal; 2 g fat, 46 g carbohydrate (4 g dietary fiber; 0 g sugar), 5 g protein
White rice (1 cup)—242 kcal; 0.39 g fat, 53.18 g carbohydrate (0.6 g dietary fiber; 0 g sugar), 4.43 g protein
Sweet potato, mashed (1 cup)—150 kcal; 4.26 g fat, 25.75 g carbohydrate (3.6 g dietary fiber; 21.6 g sugar), 3.15 g protein
Sweet potato, backed (1 cup)—180 kcal; 0.3 g fat, 41 g carbohydrate (7 g dietary fiber; 13 g sugar), 4 g protein
Dave’s Killer Bread (slice)—120 kcal; 3 g fat, 21 g carbohydrate (5 g dietary fiber; 3 g sugar), 6 g protein
Whole Grain Thin Spaghetti (2 oz)—180 kcal; 1.5 g fat, 39 g carbohydrate (6 g dietary fiber; 2 g sugar), 8 g protein
Thin Spaghetti (2 oz)—180 kcal; 2 g fat, 41 g carbohydrate (0 g dietary fiber; 0 g sugar), 8 g protein
The first thing we surely notice is that starchy carbs have many more calories than vegetables. Thus, these are a much better “filler” carbohydrate—particularly on non-training days or when cutting calories. Personally, I have pretty much replaced rice with riced cauliflower. The texture and taste is not much different, but the calorie difference is big (20 kcal v. 218 kcal!!). Cabbage also makes for an excellent substitute.
Compare a plate of broiled chicken (4 oz), broccoli (two servings), with a serving of riced cauliflower (plate 1) versus brown rice (plate 2), and a serving of fat (e.g., olive oil):
Plate 1—332 kcal; 15 g fat, 16 g carbohydrate, 35 g protein
Plate 2—530 kcal; 17 g fat, 58 g carbohydrate, 38 g protein
Simplicity is key. Small changes make big differences long term. Switching out premium carbs with a vegetable alternative can save 200 calories. In just two meals, that is 400 kcal per day or 2800 kcal per week. Cut a serving of fat a day, and that is another 120 kcal per day (840 kcal per week). Together, this amounts to 3640 kcal per week (approximately 1 lb fat loss per week)!
Training hard? More carbs are warranted. Add more “premium” carbs to fuel the muscle. Eat carbs in the window around the training sessions for the most benefit.
Cutting fat/weight? Eat the carbs you need for performance and cut calories by cutting fats.
Use the hand and choose according to need and preferences. I have long appreciated Covert Bailey’s Fit-or-Fat target approach. The target is divided into four quadrants: 2 relating to fat (meat and dairy) and 2 relating to fiber (starches and vegetables/fruits). The goal is to shoot for foods closest to the center of the target—low fat and high fiber. Choosing these foods in proper portions will inevitably result greater fullness with the least calories consumed for optimal weight management.
Snacks? Again, same principles apply. Keep the fiber high. Include quality proteins, and manage fat intake according to the goals, training, and caloric needs.
Prefer a more “ketogenic” diet? Certainly, the selection of vegetables over “premium” carbs will keep the carbs low while providing important fiber for regularity. Fruits, unfortunately, are a challenge to a keto diet. One medium apple pretty much uses up much of the allowed carbs. Fruits, as well as vegetables, are of dietary importance, so they are best not to be eliminated totally. Thus, nutrient-density is critical. Choose wisely.
Eat your best today; eat better tomorrow.
Carpe momento!
*Fueling the Adolescent, Paul Salter and Jen Case.