It is easy to over eat when we don’t count anything. It is common to think: “I’ve been eating healthy” and still be gaining weight. Of course, “weight” is meaningless without the context of body composition. Weight can be lean tissue (e.g., muscle) and water, as well as fat. Thus, changes on the scale require context—such as, how is the image in the mirror changing?
Many weight management programs are based upon “exchanges”. Rather than focusing on calories, one focuses on a prescribed combination of food sources. With such systems, however, one can still overdo the so-called “freebies”. It is also quite likely that the dieter will underestimate portions. Thus, measuring portions is still warranted—at least until they are well-accustomed to portion sizes.
In lieu of exchanges, an easy method of managing caloric (and macro) balance is using the hand estimates for portion control. These, quite simply, include the “palm of protein”, “thumb of fat”, “fist of vegetables”, and “cupped hand of carb-dense foods”. I would strongly recommend checking yourself with a food scale until you have your consistency zeroed-in. We can, after all, see our hand as larger than it is. Once we have a better sense of our measurements, we can better control our portions at home or eating out.
The next step is to understand what we are eating. Making healthy protein, carbohydrate, and fat choices is essential. A palm of lean chicken, for example, is far better than a palm of salami. I always appreciated Covert Bailey’s target graphic (Fit or Fat Target Diet) for making these judgements. This approach targets the fat and fiber content of foods. The fat quadrants consider the fat content of meats and dairy, and the fiber quadrants consider the fiber in fruits and vegetables and carb-dense food (e.g., grains). Now, since the publication of this book (in 1978), the stigma against fat has shifted and the focus is now on the type and quality of fat rather than the quantity of fat, but the theme is much the same—eat more fiber and eat qualities fats (within reason) to manage fullness and, thus, caloric intake. In short, the food choices we make can help manage caloric balance simply by choosing foods that are nutrient dense and satisfying. It should be quite clear that a whole grain bagel, for example, is a better choice than a donut. Over time, habit shapes the choices we make.
There is currently much debate over fats and carbs for fat loss. Truthfully, there is no simple answer to this discussion. High-fat/low-carb can work for some. Lower-fat/moderate-carbs can work well for others. It would seem clear, though, that high-carbs are effective only for those who are involved in long, intense exercise training. (Most do not likely fall into this category.) Either way, the quality of the fats (i.e., mono- and polyunsaturated fats v. saturated and trans-fats) and the volume of nutrient dense vegetables are suggested for better body composition. No matter the fat and carbohydrate content, total calories do matter. If calories over time exceed the caloric expenditure, weight will be gained. So, for example, eating a “ketogenic” diet can still lead to weight gain, if the diet is hypercaloric—especially if the emphasis is on consuming fat at the expense of low-carb vegetables.
The question still remains: “Do I just eat less and move more?” The answer? “Depends.”
Be your best today; be better tomorrow.
Carpe momento!