“It starts with your diet and then to your exercise... you have to make the right decisions as a consumer and learn about carbs and proteins as well as watching your portion control, and from there you have to stay active as much as possible.” – Apolo Ohno
Portion control and serving sizes can be an absolute headache!
How much food should you be eating per meal, per day, in between meals, after training....etc etc. The fact of the matter is that there is no exact answer. Only estimates. All the calculators you see online and the varying calorie and macronutrient data they provide are only estimates....you need to be the judge in determining if you are over-eating or under-eating.
The information I am providing is based on what I personally have judged to be the most effective and accurate way to lose, gain or maintain weight, at the same time as maintaining a HEALTHY approach to food that is more sustainable long-term! Rather than aiming for a specific calorie number based off you weight, height and body fat %, I use calculations that are based on your PROTEIN REQUIREMENTS, not your weight. You want to lose excess body fat, not muscle mass. Aiming for 0.8-1 gram of protein per pound of lean body mass has been shown to be an effective ‘ESTIMATE’ to aim for each day, especially for those who are active most days e.g. CrossFit! At the right number of calories, this system contains enough protein to support lean mass, enough carbohydrate to support high-intensity activity, and enough fat to aid in both activity and recovery, but it also can be tweaked to suit your individual needs.
Try not over-think it. Use this data as an estimate only. Measure how much you eat, not all the time, but maybe for a week or two, and note down how many calories, protein, carbs, and fats you are consuming. Note also your weight, training performance, and overall energy levels each day. If you are gaining or losing weight that you don’t want to gain or lose changes may need to be made. If there is no change, maybe you’re not eating enough. Any and all changes should be put into practice for a few weeks to assess their effects before making additional changes.
Steph Goudreau from Stupid Easy Paleo (https://stupideasypaleo.com/2014/06/28/paleo-portion-sizes-much-just-right/) lists some ways to determine if you are eating the appropriate amount of nourishing foods. “The appropriate amount should support:
· normalized body composition (reduced fat and increased muscle) OVER TIME.
· stable energy throughout the day.
· clear-headedness and mental acuity.
· restorative and restful sleep.
· a feeling of satiety after meals.
· good mood.
· a healthy sex drive.
These are just a few ways to tell if what you’re eating is really helping you thrive!”
The best advice anyone can give, and is now well known....keep it simple.....
“Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.”-Greg Glassman.
Have a read of the following articles posted on the CrossFit Journal about portion control and serving sizes...