Clean eating vs. Macro counting

Happy New Year! I hope everyone enjoyed the holidays and festivities. I know most people are getting back into health and fitness routines, myself included. From experience, that first session back is always the hardest, so try and get it done and dusted as soon as you can and before you know it, you'll be feeling back to yourself. If training is one aspect of feeling healthy and fit, well then nutruition is the other side of the coin. 

So, today, let's talk about the difference between clean eating and macro counting. Both of these are popular nutrition methods, but let's break it down and see what they involve and if either of them are actually worthwhile. I have used both of these options for myself, as well as with clients, so I'll give you the good and the bad from my own experience. 

Clean Eating

In my opinion, clean eating refers to the removal of processed foods from the diet as much as possible. It prioritises ogranic food when available. Clean food simply means food in its natural state e.g. fruit, veg, nuts, organic meat etc. Or as close to its natural state as possible. This is a relatively simple idea, but actually finding whole, unprocessed foods can be quite challenging. 

So why would someone eat clean food? Whole, unprocessed foods tend to be rich in nutrients and low in chemicals. By eating 'clean' foods you will automatically reduce the amount of refined sugar in your diet which is always a plus. In terms of health, clean eating is great. But if your goal is fat loss, would I recommend clean eating as a way of getting lean?....Probably not! Or at least not on it's own.   

Clean eating, on its own,  doesn't really look at the calorie content of food. So although you may be eating the best quality food, loaded with health benefits you will not lose body fat if you are eating more calories than you burn. For example, eating lots of raw nuts will bring lots of nutrients and health benefits to your body, but as nuts are a calorie dense food it is very easy to over eat them and end up having a surplus of calories for the day. 

Also, from my own experience I found that when I was strictly adhering to clean eating it was far more difficult to socialise. I didn't know what was in the food in a restaurant or when I went to someone's house. It can be hard to draw the line when it comes to clean eating as there are lots of things outside our control- for instance water has chemicals added to it; but equally water in plastic bottles has chemicals added too so you end up searching for pure water in glass bottles- this level of clean eating is hard to do. From what I know it's impossible to be completely clean with what you eat and so if your expectations of clean eating are too high, then you are setting yourself up to fail. 

Macro Counting

Macro counting refers to the process of counting the amount of carbs, fats and proteins entering the body. It doesn't require food to be organic or unprocessed, although it can be. Typically, people will have calculated their own body's requirement for carbs, fats and protein. Your body's daily requirements will depend on a variety of factors including activity levels and goals. 

Macro counting is more felexible than clean eating. If example, if you want a bar of chocolate you simply account for it in your macros and you fit the rest of the day around it. You can still hit your daily goals. This flexibility is what makes counting macros so attractive to people.

By complying with your macro goals you are also hitting a certain calorie intake each day. And at the end of the day, the ONLY way to drop body fat is to eat less calories than you burn. This is a fact.  

Macro counting has a reputation for being unhealthy as people have a perception that it means that you can eat anything as long as it fit your macros - and while this is technically true, you will find that in order to feel full and satisified, you will more often choose to eat real, whole foods.

Do these two methods need to exist in isolation from each other? No, absolutely not. In fact, if you combine clean eating with macro counting you would have a pretty good recipe for success when it comes to fat loss. Of course our body needs whole, nutrient dense foods; but it also needs to be in a calorie deficit to drop body fat. And let's face it, we all need to have a take-away, crisps, chocolate and nights on the beer every now and again.

There should be no feelings of deprivation. Depriving yourself only creates a binge- purge cycle and creates a very poor head space. The whole point of being fit and healthy is to feel good and be able to live life to the fullest.  Any long term nutrition plan needs to have this level of flexibility in order to be sustainable. Ultimately, long term compliance is the greatest detemining factor of sucess in any nutrition plan. What can you see yourself doing forever? 

So, this new year, instead of saying we're giving up chocolate, sugar, carbs or whatever it may be, why don't we make healthy choices as much as we can and know that you can have anything you like AND still achieve your goals. Does it sound too good to be true?! Well, you'll be glad to know it's not and that's the beauty of counting macros. 

If you would like more information on nutrition or training please get in touch. We are here to help!

Nigel 

Sleep...your secret weapon!

“Sleep is food for the brain, sleep is fuel for exercise”

Hi everyone, Donogh here from PFP. In this blog I’m going to discuss the importance of sleep and how you might be able to improve your sleep – your secret weapon!

Sleep can aid the body in growth and repair as cortisol, a known muscle eater is reduced during sleep. Sleep is the best time for growth and repair as testosterone and human growth hormone are at their peak. A reduction in sleep means a reduction in muscle building time. Long periods without sleep can increase stress to key organs and cause muscle soreness. Sleep has been shown to improve motor learning and reduce anxiety. Research has even shown that 8+ hours of sleep can reduce your risk of injury.

Image via Pinterest

Image via Pinterest

 

So, what are the consequences of poor sleeping patterns?

•       Poor concentration, Poor Decision Making, Poor memory Recall

•       Mood Disturbance, Increased Anxiety, Depression,

•       Reduced Testosterone, Reduced Growth Hormone, Increased Cortisol, Reduced natural adrenal release

•       Increased risk of illness

•       Loss in Lean Tissue, Increase in Body Fat

•       Increase stress to key organs

Did you know that research has also shown that being awake constantly for 17 hours has the same effect as 0.05% blood alcohol levels! To avoid this effect, it is advised to try nap throughout the day if you have a long day. A 20 minute nap has been shown to enhance alertness, concentration and motor skills. Be careful not to nap too long though as naps between 45min and 90min may have you waking up groggy and disoriented.

What strategies can we implement to try sleep better?

  • Educate – Understand the importance sleep plays in your lifestyle
  • Routine – Determine your sleep requirements and meet them nightly, try go to bed around the same time every night
  • Environment – Create a dark, quiet, comfortable and a technology free bedroom. Avoid using your phone, tablet or laptop 1 hour prior to going to sleep. Activate the blue light filter on your phone/tablet. Or try out the blue light blocking glasses - available here
  • Periodize Sleep – Try creating times within busy days that you can have a nap
  • Nutrition – Stabilize blood sugar levels, restrict caffeine consumption after 3pm so your bodies melatonin production isn’t interrupted

Sleep is one of the most underappreciated part of our lifestyle but it can play a huge role in helping us reach our goals. Hopefully from this you can take away how important it is and try to improve it just a little.

As always, if you have any questions just pop in and ask one of us.

Talk to ye soon,

Donogh

5 healthy things you can do TODAY

Sometimes it is hard to feel motivated to make healthy choices and do what's best for our bodies, especially, after things like bank holiday weekends, holidays or even just the good weather :). It's always easier to start 'tomorrow', 'next Monday', 'next month' anytime really, except today.

But I think that the more you make 'healthier' choices the easier it becomes, so here are 5 healthy things you can choose to do TODAY.

1. Drink water - after the weekend, especially if you had alcohol, or if you were just out and about in the warm weather you will need to hydrate your body. Aim for 2.5 - 3.5L per day depending on levels of activity. If you find it hard to drink water - add flavour with slices of lemon, lime, berries, oranges, cucumber, mint. Set reminders on your phone if you tend to forget.

2. Sleep - rest and recovery is just as important as exercise. You need sleep. You can't function properly without it. Sleep loss is vital for health, in particular, for fat loss. If you do not get enough sleep you will reduce your insulin sensitivity and increase inflammation in the body. Do yourself a favour and put away all electronic devices about 40min - 1 hour before sleep. Try not to watch TV. Turn off room lights - light candles if you want. Make sure your room is as dark as possible. No caffeine after late afternoon. Belly breathing before you sleep.

3. Eat protein with every meal - From talking to clients in PFP gym, I know that getting the required levels of protein into the body everyday can be hard. So try to be mindful of eating protein with every meal - eggs, meat, protein shake, dairy. Make it a priority.

4. Meditate - meditating for even a few minutes a day is a great way to counteract the stresses of daily life. There are load of apps that you can download to meditate.  Focus on breathing - breathe in through the nose, deep in to the stomach, hold for 5 sec and exhale through the mouth, pushing out every last bit air.

5. Move - move as often as you can. Stand up from the desk every 1/2 hour and take a 2 minute walk, have a stretch and move your body. Go for a walk or run, do a gym class or yoga class, go for a cycle or hike, play sport, dance - put on the music and dance at home - do whatever you enjoy but make sure that you move!