The word, “diet”, is so poorly used in our society. “Live today for tomorrow we die-et.” “Diet is ‘die’ with a ‘t’.” Etc. We have been trained to see diet as a negative. Diet is only considered when talking about weight loss.
Truth be told, diet is all about what, when, and how much we eat as a lifestyle. Diet is NOT the latest fad published by some “expert” whose only credential is training a “celebrity” or getting a book published.
I am a binge viewer when it comes to television. We cut the cable several years ago and now rely on Netflix and Hulu Plus for most of our programming. I watch most of my television on my iPad while doing my cardiovascular exercise at home. Having binged my way through seasons of The Walking Dead and Supernatural, among others, I recently came across My Diet is Better Than Yours. Minutes into the first episode, my blood was beginning to boil. Not only are the so-called “experts” without credential (if they have degrees or training in nutrition and exercise physiology, they don’t share them), but even the clients quickly pick up on how crazy their methods are (for the most part). Now, it is not my intent to bash the show here, but–I have only seen the first two episodes, the producers may actually expose the quackery as the show goes on–the show has helped to reinforce my confidence in the real professionals who keep diet honest and simple.
A full education on a healthy diet is beyond the scope of just one blog post. I will likely be prompted to rant on the subject numerous times in the future. Today, I just want to emphasize how fundamentally basic the concept of diet can be. Yes, there are much more refined details, but, at the heart of the matter, there are three diets: hypocaloric, eucaloric, and hypercaloric. You are either consuming sufficient calories to maintain your body weight (eucaloric), consuming fewer calories than you are burning and losing weight (hypocaloric), or you are consuming more calories than you are burning and gaining weight (hypercaloric). Of course, losing body fat and/or gaining muscle is not as simple as just being hypo- or hypercaloric, but this is where we start.
After establishing whether we need to be hypo-, hyper-, or eucaloric to meet our goals, the biggest consideration now is what do we eat? I have two sources that have heavily influenced my response to this question: 1) Covert Bailey and his book Fit-or-Fat, and 2) a number of knowledgeable scientists and practitioners. I say “scientists and practitioners” because I don’t know that I can rely on those who are one but not the other. I prefer to get information from people who are educated and have practical experience. Two individuals who stand out in the area of performance nutrition (though certainly not the only sources I could name) are Drs. Mike Israetel (Renaissance Periodization) and John Berardi (Precision Nutrition). Both of these guys and the other professional diet coaches working with them are scientists and athletes. I am constantly “stealing” lecture content from Dr. Israetel (who is also an Assistant Professor of Exercise Science at Temple University). His content is matter-of-fact and as simple as it comes.
I have long applied Covert Bailey’s Target approach to nutritional selection. Briefly, the concept involves a target divided into four quadrants. Half of the target emphasizes fats (meats and daily). Half emphasizes fiber (fruits/vegetables and breads/grains). At the center of the target (our goal) is high fiber/low fat–simple as that. The best approach to maintaining a healthy weight is to select foods that have low fat and high fiber—thus, fewest calories per volume—and are less processed.
Dr. Israetel et al. simplify the concept of “macros.” Macros are proteins, fats, and carbohydrates—our primary fuel sources for physical activity. I will avoid the possible variations and keep my summary as simple as it needs to be. While the precise macro targets are debatable, I find the following breakdown to be sound. One should first set his/her macro targets and adjust according to the specific goal (i.e., to be hypo-, hyper-, or eucaloric).
Protein. While protein needs are varying according to activity level and body composition goals, a recommendation of 1 g per pound of bodyweight is safe and easy to use.
Fats. Fats are a necessary nutrient and trans- or saturated fats should be avoided. A solid recommendation for fats is 0.3 g per pound of bodyweight.
Carbohydrates. Carbohydrates are the macro with the greatest wiggle room. I like to start with a target and adjust according to my goals—e.g., if I am wanting to lose fat, and I am not, then I adjust down accordingly; if I am wanting to gain muscle, then I adjust up. So, based upon activity level (credit: Mike Israetel):
For sedentary individuals or on non-training days <0.5g per lb body weight
Light workout days (<1 hour per day) 1.0g per lb body weight
Moderate workout days (1.5-2 hours per day) 1.5g per lb body weight
Hard workout days (>2.5 hours total per day) 2.0g per lb body weight
Following these guidelines and selecting healthy food choices (remembering fruits and vegetables, healthy grains, limited starches, avoiding processed and packaged foods, etc.), “dieting” becomes easier. Now, if you desire a bodybuilder physique (first understand that such a level of lean body composition is rarely maintained year-around) more refinement might be required of the diet, and one might consider the services of a diet coach. The keys to maintaining a healthy body composition (Please, can we stop using phrases like “weight loss”? We should not look at numbers on a scale—unless you are an athlete who must maintain a weight-limit, we are still looking at body composition!) are consistency and habit. Make small, sustainable lifestyle changes and avoid fad diets!
Yes, I have over-simplified diet, but, if we start with the simple basics, we are more likely to see success.
Special thanks to those who have educated me and continue to educate me. I pass along this knowledge that those reading this might avoid being suckered by the plethora of misinformation that is out there.
Thanks to Sally Roberts and Sandi Griffin for the following quote:
When life gives you lemons, you ask for something high in protein.