Fast food gets a bum rap in the battle against obesity. Now, to some degree, this is rightfully so. However, let’s be honest. It is less about what one eats as it is about how much one eats. Mike Israetel et al. (The Renaissance Diet) suggest that approximately 50% of weight management is caloric balance, 30% is macro-nutrient (carbohydrate, protein, and fat) balance, and 10% nutrient timing. Only 5% of weight management is attributable to food composition (the other 5% is supplementation). So, for most of us seeking a healthy body composition, managing calories and getting an appropriate balance of protein, carbohydrates, and fats will most affect fat loss. The other 20% becomes of increasing importance as one reaches the healthy range of body fat and desires a lean bodybuilder physique. In other words, if you are overfat because you eat more than you expend, you can be eating a poor diet and lose weight by eating less. (I would not recommend eating a crappy diet, though!)
So, we blame obesity on fast food? Considering the cost to calorie ratio, fast food is cheap. If one is eating fast food for economic reasons, one cannot blame economics for getting fat. Eat less; save more money.
Now, there are other reasons for eating fast food—convenience, lack of availability of healthy options, etc.—and overeating fast food is easy because it is so calorically dense (and nutrient deficient), but self-control is up to the individual. There is a choice whether or not to “super-size” or take the “2 fer” deal, etc. Occasional fast food is OK (though the more you stay away from it the less desirable it will become). If you are trying to lose weight, just eat less.
It is too bad the fast food industry doesn’t offer healthier choices or a “down-size me” option, but, in their defense, they only provide what the consumer wants. (Remember Taco Bell’s attempt at low fat? It failed because no one was buying these options.)
Eating good food need not break the bank. Sensible planning and food purchasing keep help trim the waist while keeping the wallet fat. Buying in bulk and looking for deals are a good start. Costco, Sam’s Club, and the like offer great opportunities to buy in healthy (and unhealthy) foods at low prices. Choose wisely how to spend your food budget. Cook from scratch when you can. Only buy what won’t go to waste. (Frozen and canned vegetables and fruit are nutritious and can last without spoiling.)
Plan meals that give the best nutritional bang for the buck. Look for nutrient-dense foods to be your staples. Being on a budget might sacrifice variety and exotic meals, but as a wise man often said to me: “it makes (poop)”. In other words, food’s primary purpose is to supply the energy and the nutrients for the body to function. Taste and visual appeal are a bonus. (And good taste not be forfeited for the sake of health.)
So, before you complain that you can’t lose weight and eating healthy is just too expensive, focus first on cutting your total calories. Once the calories are right, get the right balance of proteins, carbohydrates, and fats to fuel performance, then consider the timing of your meals, if it will further help your weight management plan. Finally, when you want to get really serious about body composition, you can get really nitpicky about food quality.
Be your best today; be better tomorrow.
Carpe momento!
Image source: “Cloudy with a Chance of Meatballs 2”