I’ve
decided to make it a point to start blogging more often. I’m still going to
continue posting recipes, but I’m probably going to start
doing a bit of rambling. Some health, nutrition, fitness-related things, but
not all. I want to share what I’ve learned, as well as my experiences and
opinions. These days it’s hard to distinguish between facts and the
truth, and myths and lies (i.e. a gluten-free diet will make you lose weight,
or eating food at night will make you gain weight….both not true by the way). I
also tend to think a lot (don’t we all?) and it’s not always good to keep what
you’re thinking bottled up inside, especially because there are always others out
there who are thinking the same things you are. So I decided I’m going to share
some of these things. Sometimes when I’m blogging it feels too personal-- like
how people post statuses on Facebook that really belong in a diary rather than
being announced to the world…but I’m hoping what I’ll be posting won’t be completely
pointless and will actually be helpful to some.
I don't really use Facebook or Instagram that much anymore, but I've noticed that there's sort of a debate between "clean eating" and "if it fits your macros." Before I start talking about this, a little disclaimer: I do have a background in nutrition-- I have my Bachelor's degree and I'm going for my Master's right now. However, I know that everyone is entitled to their own opinions and beliefs...just know I'm not in anyway trying to bash anyone's choices regarding the way they eat!
So what is "clean eating" and what is "if it fits your macros?" "Clean eating" can mean something different to everyone. There's really not a set definition for it. Basically, it's consistently eating whole foods that are minimally processed. There are foods that are "good" and there are foods that are "bad." To vegetarians it could mean animal meat is bad, to people who follow the Paleo diet it could mean no grains, legumes, dairy, refined oils, added salt, sugar, or alcohol-- it's different for everyone. IIFYM, or flexible dieting, is the idea that your ideal body composition can be achieved with a disregard for whether you are eating "clean food" or "junk food," as long as you are hitting a set caloric and macronutrient intake everyday. Basically, you can eat whatever you want, as long as it fits into your macros (fat, protein, carbohydrates-- and fiber too).
The good thing about "clean eating" is the fact the generally speaking, the focus is put on eating whole foods that are high in nutrients. The problem is that clean eaters typically distinguish some foods as "good" and some foods as "bad," and there is no such thing as "good" and "bad" foods. No matter what kind of food your eating, if you're eating it in excess, you can still gain weight... which can lead to negative health consequences. The mindset that there are "good" and "bad" foods can lead to unhealthy eating behaviors as well. A lot of "clean eaters" eliminate foods from their diet based on things that they hear or read, but a lot of times this is based on poor evidence. Regardless, they continue to eliminate foods they think are "bad," and they can be left with limited foods to choose from. Some people who do this have a "cheat day" or "cheat meal" where they allow themselves to eat whatever they want, which is essentially binge-eating. As I talked about in my post on IIFYM from a while ago (found here), this is what happened to me when I was strictly "eating clean." You crave foods that you love, like pizza and ice cream, and then you end up binging on them. "Clean eating" also doesn't take into account that everyone is different. People have different food intolerances and/or allergies, they have different activity levels, goals, preferences, and lifestyles. The same "clean diet" isn't going to be apply to apply to everyone. The idea of focusing on eating nutrient-dense foods is on point, but a lot of times it's taken to such an extreme level.
Then there's IIFYM. I've also followed this approach and I saw great results from it. If you want to read more about my experience with it, click the link in the previous paragraph. I still ate nutrient-dense foods, but I also got to eat foods that weren't exactly high in nutrients. The problem with IIFYM, at least what I found, is you can become obsessed with hitting your macros and calorie intake. You spend so much time planning what you're going to eat, measuring food, and inputting everything into a food tracker like MyFitnessPal. I also found that sometimes I'd eat when I wasn't even hungry because I was short a few grams of protein or something. I also think that if you're eating fast-food and goodies all the time, down the road this will negatively affect your health. However, following IIFYM is a good way to learn about proper portion sizes, because you become aware of how much you're eating. It's also a fast and effective way of achieving a goal, whether it's fat loss or muscle gain, while still getting to enjoy whatever foods you'd like.
That being said, there's no one diet that fits all. Below I've posted a definition of normal eating that one of my professors shared with our class, and I think this really hits the nail on the head. I've also read the book Intuitive Eating by Evelyn Tribole, which I highly recommend. It describes the nutrition philosophy of intuitive eating, which is based on the idea that becoming more attuned to the body's hunger signals is a more effective way to attain a healthy weight, rather than keeping track of calories and macronutrients. Overall, it's best to focus on the quality of food that you are putting into your body, and the quantity by being aware of your portion sizes. There's no reason to be following food rules and associating certain foods with being "bad" or with guilt. Listen to your body's hunger and satiety cues, listen to what your body is asking for, and trust that it will all balance out.
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So what is "clean eating" and what is "if it fits your macros?" "Clean eating" can mean something different to everyone. There's really not a set definition for it. Basically, it's consistently eating whole foods that are minimally processed. There are foods that are "good" and there are foods that are "bad." To vegetarians it could mean animal meat is bad, to people who follow the Paleo diet it could mean no grains, legumes, dairy, refined oils, added salt, sugar, or alcohol-- it's different for everyone. IIFYM, or flexible dieting, is the idea that your ideal body composition can be achieved with a disregard for whether you are eating "clean food" or "junk food," as long as you are hitting a set caloric and macronutrient intake everyday. Basically, you can eat whatever you want, as long as it fits into your macros (fat, protein, carbohydrates-- and fiber too).
The good thing about "clean eating" is the fact the generally speaking, the focus is put on eating whole foods that are high in nutrients. The problem is that clean eaters typically distinguish some foods as "good" and some foods as "bad," and there is no such thing as "good" and "bad" foods. No matter what kind of food your eating, if you're eating it in excess, you can still gain weight... which can lead to negative health consequences. The mindset that there are "good" and "bad" foods can lead to unhealthy eating behaviors as well. A lot of "clean eaters" eliminate foods from their diet based on things that they hear or read, but a lot of times this is based on poor evidence. Regardless, they continue to eliminate foods they think are "bad," and they can be left with limited foods to choose from. Some people who do this have a "cheat day" or "cheat meal" where they allow themselves to eat whatever they want, which is essentially binge-eating. As I talked about in my post on IIFYM from a while ago (found here), this is what happened to me when I was strictly "eating clean." You crave foods that you love, like pizza and ice cream, and then you end up binging on them. "Clean eating" also doesn't take into account that everyone is different. People have different food intolerances and/or allergies, they have different activity levels, goals, preferences, and lifestyles. The same "clean diet" isn't going to be apply to apply to everyone. The idea of focusing on eating nutrient-dense foods is on point, but a lot of times it's taken to such an extreme level.
Then there's IIFYM. I've also followed this approach and I saw great results from it. If you want to read more about my experience with it, click the link in the previous paragraph. I still ate nutrient-dense foods, but I also got to eat foods that weren't exactly high in nutrients. The problem with IIFYM, at least what I found, is you can become obsessed with hitting your macros and calorie intake. You spend so much time planning what you're going to eat, measuring food, and inputting everything into a food tracker like MyFitnessPal. I also found that sometimes I'd eat when I wasn't even hungry because I was short a few grams of protein or something. I also think that if you're eating fast-food and goodies all the time, down the road this will negatively affect your health. However, following IIFYM is a good way to learn about proper portion sizes, because you become aware of how much you're eating. It's also a fast and effective way of achieving a goal, whether it's fat loss or muscle gain, while still getting to enjoy whatever foods you'd like.
That being said, there's no one diet that fits all. Below I've posted a definition of normal eating that one of my professors shared with our class, and I think this really hits the nail on the head. I've also read the book Intuitive Eating by Evelyn Tribole, which I highly recommend. It describes the nutrition philosophy of intuitive eating, which is based on the idea that becoming more attuned to the body's hunger signals is a more effective way to attain a healthy weight, rather than keeping track of calories and macronutrients. Overall, it's best to focus on the quality of food that you are putting into your body, and the quantity by being aware of your portion sizes. There's no reason to be following food rules and associating certain foods with being "bad" or with guilt. Listen to your body's hunger and satiety cues, listen to what your body is asking for, and trust that it will all balance out.
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