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 

So you want to be more powerful...

Hi everyone, Donogh here again and this time I’m going to tell you how you can get more powerful without learning the Olympic lifts. What??? But how?? Just listen 😉

Olympic lifts are excellent for power output, research has shown us that. But from my experiences with teams, the time taken to teach the technique eats in to a lot of time where you can be getting faster or more powerful or doing curls 😊

When we train for power, what we are essentially looking for is big extension through the hips and glutes and explosive power right up from the ankles which we call triple extension. Improvements in power will come by moving weight very very fast.

These are 4 exercises that I recommend for power that are easy to do and come very close to Olympic lifts for power output.

1.       Loaded Squat Jump – The most similar exercise to an Olympic lift without the complications. I like to hold 2 dumbbells by my side weighing about 40% of my body weight. Get into a quarter squat and jump as high as possible. This exercise gets you into a similar triple extension as the Olympic lift but eliminates the catch. You still produce a lot of power and when landing correctly you receive force too which is crucial for contact sports. Very simple to do and I would recommend 3-4 reps, 3-4 sets with about 90 second rest between sets.

2.       Prowler Push – This exercise when done correctly can produce great amounts of force. You can do this exercise 2 ways, pushing off one leg at a time like a running motion or 2 legs at a time. Either way you will want to ensure that you push your legs back as far as you can to get into that triple extension. I personally like pushing off 2 legs explosively driving the prowler away from you and ending up lying face down on the floor in a push up position (just remember to put your hands out as you fall). I would recommend 50-60% of your body weight and about 10-15m of reps and 3-4 sets again with about 90 seconds rest.

3.       Hip Thrust – Research has suggested that hip thrusts can increase your vertical and horizontal jumps while decreasing your 10m and 20m sprint time. If that’s not a reason to be doing this exercise more than I don’t know what is. I would recommend working at around 70-75% of your 1 rep max and moving the bar as fast as possible getting into hip extension. Again 3-4 reps and 3-4 sets would work well with about 90 seconds rest.

4.       Kneeling Med Ball Wall Slam – This exercise works on upper and lower body. The key to making this exercise worth adding in to your power program is exploding through the hips as you throw the ball and again ending up lying face down on the ground. This will work on extension through the hips and power through the upper body. 4-5 reps and 3-4 sets with around 90 seconds rest will be enough.

So that’s 4 great exercises to add to your program to get more powerful which will lead to increases in your speed and in your jump. And who doesn’t want that?

Here at PFP we have a jump mat that can give an accurate measurement of jump height and speed gates that give an accurate measurement of speed. So why not call in and test yourself before trying these out and then re test after 4 weeks to see if they work.

As always, if you have any questions pop in and ask or leave a comment underneath.

Talk soon

Donogh

 

Low calorie treats - my top 5!

Calories in versus calories out is the most important element when it comes to fat loss, everything else - macros, supplements, training, sleep etc. - comes after this. The bottom line is that if you eat excess calories (be it from veg, chicken, pizza, protein shakes or chocolate!) you will not lose body fat. Simple. 

So today I'm back with my own favourite low calorie treats - things that I eat that will fit in with my calories and taste great. If you're counting macros you can easily scan your treat into your tracker (e.g. MyFitnessPal) in the morning and that way you've accounted for it and you can make it fit in with your daily calories. If having a small treat everyday helps you stick to your calories/macros goals - then why not? You will still see results...so happy days!  

 

 

1. Curly Wurly

A favourite of mine coming in at only 115 calories. Especially good when they are kept in the fridge. You can easily fit this into your day if you fancy a chocolate treat at night. This definitely won't break the calorie bank. In fact, I've been known to fit 2 of these into my macros /calories on any given day. 

 

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2. Oppo ice-cream

A recent discovery of mine - I found them in Supervalue on the Abbeyleix road in Portlaoise - and if you're an ice-cream lover then look no further. I bought the salted caramel flavour - it is 100% unreal! And I've heard good things about the other flavours too. For half a tub of the salted caramel ice-cream it was about 190 calories - compare that to something like Ben n' Jerrys or the likes. Calories wise, Oppo, are a great option to have in the freezer. 

 

 

3. Aldi Whirlz

Another ice-cream option - a bit of a pattern here! :) These come in at  49 calories each. 

4. Jelly

These jellies are only 10 calories each. Great on their own or paired with something like Glenisk yogurt. Really can help curb a sweet craving if you've no major calories left. 

 

5. Mini trifles 

These mini trifles can be just the thing to hit that sweet craving. At 145 calories, they are not too hard on the macro front either! A handy thing to have in the fridge for those days when you just need something sweet.

And there you have it..a few of my favourite low calorie treats. Any ones I left out? Send me on your recommendations if you've made any good discoveries.

Nigel