Nutrition is one of the most baffling areas for gym newbies so today we’re going to break it down into some super simple steps so that at the end of this article you’ll know exactly what to do, regardless of your goal. 

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Calories in vs. Calories Out 

The unavoidable truth

First thing’s first, the golden formula, the thing that every new fad tries to distract you from, is…. Calories in vs calories out. If you want to gain weight you must be eating more calories than you’re burning (i.e. be in a caloric surplus) and if you want lose weight you must be eating less calories than you’re burning (i.e. be in a caloric deficit). 

Here’s a breakdown of the concept:

1. Calories In (Consumed Calories): This refers to the number of calories you consume through the foods and beverages you eat and drink. Calories are units of energy, and different foods contain different amounts of calories. For example, foods high in fat and carbohydrates tend to be calorie-dense, while fruits and vegetables are often lower in calories.

2. Calories Out (Burned Calories): Calories out encompasses the energy your body expends for various purposes, including:

  • Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions like maintaining body temperature, keeping your heart beating, and supporting vital organs. BMR accounts for the majority of the calories you burn each day and varies from person to person based on factors like age, gender, weight, and muscle mass.
  • Physical Activity: Calories are also burned through physical activities such as exercise, walking, and daily tasks. The more physically active you are, the more calories you’ll burn in this category.
  • Thermic Effect of Food (TEF): When you eat, your body expends energy to digest, absorb, and metabolize the nutrients from your food. This accounts for a small portion of your daily calorie expenditure.
  • Non-Exercise Activity Thermogenesis (NEAT): NEAT includes all the calories you burn through non-exercise activities like walking, standing, household chores and even tapping your foot. It can vary widely among individuals.

 

The “calories in vs. calories out” concept suggests that to maintain your current weight, the number of calories you consume should roughly match the number of calories your body burns. If you consistently consume more calories than your body burns, you’ll create a calorie surplus, leading to weight gain. Conversely, if you consistently consume fewer calories than your body burns, you’ll create a calorie deficit, resulting in weight loss.

 

Here’s how it works in practical terms:

  • Weight Maintenance: Calories In = Calories Out
  • Weight Gain: Calories In > Calories Out
  • Weight Loss: Calories In < Calories Out

It’s important to note that while this concept provides a fundamental framework for weight management, it doesn’t take into account other factors that can influence weight, such as the quality of the calories consumed (nutrient density), hormonal factors, and individual metabolic differences. However, it serves as a useful starting point for understanding the role of calories in achieving your weight and fitness goals.

 

Step 1

Pick Your Goal

Before you can create a nutrition plan, you need to define your fitness goal. Are you looking to:

Build Muscle: If you want to gain lean muscle mass, your nutrition plan will focus on providing your body with the right amount of protein, carbohydrates, and healthy fats (i.e. macro split) AND have you eating in a caloric surplus. .

Lose Weight: For weight loss, you’ll need to create a calorie deficit by consuming fewer calories than you burn. This typically involves monitoring your calorie intake and making healthier food choices.

Maintain Your Current Fitness Level: If you’re already at your desired weight and fitness level and want to stay there, your goal will be to maintain a balanced diet that supports your activity level.

 

Step 2

Work Out Your Maintenance Calories & Eat Accordingly

To create an effective nutrition plan, you need to determine your daily caloric needs. This is often referred to as your “maintenance calories.” There are various methods to calculate this, but a common one is the Harris-Benedict Equation, which takes into account your age, weight, height, and activity level. Click here for a free calculator you can use to work this out. 

Once you have your maintenance calorie number, you can adjust it based on your goal:

Weight Loss: To lose weight, you’ll need to consume fewer calories than your maintenance level (typically a 200-300 calorie deficit per day).

Muscle Gain: If you’re looking to build muscle, you’ll need to consume slightly more calories than your maintenance level to support muscle growth – start with a 200-300 calorie surplus.

 

Step 3

Track Your Progress

Now that you have your goal set (i.e. gain weight, lose weight or maintain your current weight) and you know how many calories per day this is going to take the next step is to track your progress. You can use a food diary to record your intake, but the easiest and most convenient way for most people is to use a mobile app like MyFitnessPal.

Once you’ve started tracking your caloric intake, measure your progress on a weekly basis and adjust accordingly. 

Yes, it is actually that simple. 

Now let’s dive a little deeper into the frameworks and principles that make up the above steps.

 

The 7 Day Snapshot

Why this timeframe is so important

 

This is the part that most people get wrong – we’ve heard this countless times ‘I’m eating really healthy, I’m following the plan, but nothing is happening’. How can this be true?! Is the person lying? Do the laws of physics somehow not apply to their body… Is is their hormones or metabolism.. What’s the answer!!!! 

9 times out of 10, the person telling you this believes what they’re saying, they just aren’t super accurate with their measurements. Here’s a simple example: 

Sally has a weight loss goal. Her maintenance calories are 1800 per day, and she is aiming for a 300 calorie deficit. If she was to stick to this 100% it would see her achieve a 2100 calorie deficit over the week (300 calories x 7 days = 2100). 

 

Now, let’s just say Sally sticks to the plan for 6 days, but on the 7th day she decides to treat herself to a ‘healthy’ breakfast. Let’s go avo on toast, maybe some feta, a couple of coffees and a cookie at the end. Later in the day, she’s feeling good so she decides to celebrate the week with a milkshake. If Sally stuck to her diet for 6 days this would give her a caloric deficit of 1800 calories, which unfortunately means it takes just an additional 1800 calories on the 7th day to put her right back to her maintenance target, and baffled as to why when she’s doing everything right, she still can’t seem to lose weight. 

Can this be disheartening? Yes

Does this mean we can never eat the foods we want? No 

It just means if you’ve got a caloric target in mind, and there’s going to be a day where you’re going to exceed (or fall short of) the target, you need to account for it in the days prior. Simple 

Here’s a quick explainer video from James Smith that outlines this concept beautifully:

 

Good and Bad Calories

Not all calories were created equal

 

There are significant differences between “clean calories” found in natural foods and “unhealthy calories” found in processed foods. Here’s a breakdown of these distinctions:

 

Clean Calories (Natural Foods)

Nutrient Density: Clean calories are typically found in natural, whole foods like fruits, vegetables, lean proteins, whole grains, nuts, and seeds. These foods are nutrient-dense, meaning they provide a wealth of essential vitamins, minerals, fiber, and other beneficial compounds along with calories. Nutrient-dense foods nourish your body and support overall health.

Fiber Content: Whole, unprocessed foods are rich in dietary fiber. Fiber helps regulate digestion, keeps you feeling full and satisfied, and can aid in weight management. It also contributes to stable blood sugar levels.

Satiety: Clean calories often come with a higher satiety factor, meaning they help you feel full and satisfied, reducing the likelihood of overeating. This can be especially beneficial for those looking to manage their weight.

Stable Blood Sugar: Foods like whole grains, vegetables, and lean proteins have a lower glycemic index, which means they have a gentler impact on blood sugar levels compared to processed foods. This helps prevent energy crashes and cravings.

Micronutrients: Natural foods are rich in vitamins and minerals essential for various bodily functions. These micronutrients are often lacking in processed foods.

 

Unhealthy Calories (Processed Foods):

 

Nutrient Deficiency: Processed foods, such as sugary snacks, fast food, and sugary beverages, are typically low in essential nutrients. They may provide calories, but they lack the vitamins, minerals, and fiber needed for overall health.

Empty Calories: Many processed foods contain “empty calories,” meaning they provide little to no nutritional value. These calories can lead to weight gain without offering any health benefits.

Added Sugar: Processed foods often contain added sugars, which can contribute to excessive calorie intake, blood sugar spikes, and an increased risk of conditions like obesity, type 2 diabetes, and heart disease.

Highly Processed Ingredients: Processed foods often contain a long list of artificial additives, preservatives, and unhealthy fats, which can have negative health effects when consumed in excess.

Lack of Satiety: Processed foods are typically engineered to be hyper-palatable, which means they’re designed to taste good and encourage overconsumption. This can lead to a lack of satiety, making it easier to overeat.

Blood Sugar Spikes and Crashes: Refined carbohydrates in processed foods can cause rapid spikes and subsequent crashes in blood sugar levels, leading to energy fluctuations and cravings.

Inflammatory Ingredients: Some processed foods contain ingredients that can promote inflammation in the body, which is associated with chronic diseases.

 

In shot, the main difference between clean calories from natural foods and unhealthy calories from processed foods lies in their nutrient content, impact on satiety, and overall health effects. Clean calories are derived from whole, nutrient-dense foods that support your well-being, while unhealthy calories are often found in foods lacking essential nutrients and loaded with additives, sugars, and unhealthy fats. Choosing a diet rich in clean calories can contribute to better health, sustained energy levels, and weight management.

 

Calculators and Tools

Maintenance Calories (Total Daily Energy Expenditure)

To work out your maintenance calories (so that you can set a caloric target for yourself) use the TDEE (Total Daily Energy Expenditure) calculator. TDEE encompasses various components, including Basal Metabolic Rate (BMR), which represents the calories needed for basic bodily functions at rest, such as breathing and maintaining body temperature. TDEE also factors in physical activity, including both structured exercise and non-exercise activities like walking and standing (Non-Exercise Activity Thermogenesis or NEAT), as well as the energy required to digest and metabolize food (Thermic Effect of Food or TEF). Click here to access a free calculator. 

 

MyFitnessPal

Now that we have all the information above and we know what we’re aiming for, the key is to track your progress. The easiest way to do this is using an app called MyFitnessPal. It’s as simple as scanning the barcodes on your foods and entering in the serving size. That’s it! You’ll also need some kitchen scales to be accurate with your measurements. 

IMPORTANT – the measurement is the part that everyone skips. Why? Because it can be a bit tedious after a while, and forces you to be aware of what you’re eating. If you want the best possible results, DO NOT skip the tracking phase. 

Pro tip – Decide at the start of the day/week what you’re going to be eating for each meal. You’ll be able to enter in your foods in advance and it will be much easier to stay on track if you already know exactly what you’ll be eating.

 

TDEE | Total Daily Energy Expenditure

What is it and why is it so important?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs to maintain its current weight and support your daily activities. It’s a crucial concept in nutrition and weight management because understanding your TDEE helps you determine how many calories you should consume to achieve your weight goals, whether it’s maintaining, losing, or gaining weight.

 

TDEE is typically calculated by considering the below components:

 

1. Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions like breathing, maintaining body temperature, and supporting vital organs while at rest. BMR accounts for a significant portion of your daily energy expenditure (usually around 60-75%).

The most common formula to estimate BMR is the Mifflin-St Jeor Equation:

  • For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
  • For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

2. Physical Activity Level (PAL): This accounts for the calories burned through various levels of physical activity. It’s typically expressed as a multiplier of your BMR based on your activity level. Common PAL values include sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), and extremely active (1.9).

3. Thermic Effect of Food (TEF): This represents the calories burned during digestion, absorption, and metabolism of the food you eat. It accounts for about 10% of your daily energy expenditure.

Once you’ve calculated your BMR and determined your PAL, you can calculate your TDEE using the following formula:

TDEE = BMR x PAL

Now, how does TDEE relate to nutrition and weight management?

Weight Maintenance: If you want to maintain your current weight, you should aim to consume roughly the same number of calories as your TDEE. This ensures that you’re providing your body with the energy it needs to support your daily activities without gaining or losing weight.

Weight Loss: To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your TDEE. This deficit can come from a combination of reducing calorie intake and increasing physical activity. If you’re aiming for a calorie deficit, it’s best to start slow and not cut too much all at once. Aim for a deficit of 200-300 calories if this is your first time.

Weight Gain: If your goal is to gain weight, you should consume more calories than your TDEE. This surplus should be achieved by increasing your calorie intake while still maintaining a balanced and nutritious diet. Weight gain should be gradual and achieved through a combination of increased calorie consumption and strength training exercises. If you’re aiming for a calorie surplus to put on muscle, it’s best to start slow and not consume too much. At a point, your body will just end up storing the excess calories as fat, it won’t lead to bigger muscles. Aim for a surplus of 200-300 calories if this is your first time.

Understanding your TDEE and how it relates to your dietary choices allows you to make informed decisions about calorie intake, helping you achieve and maintain your desired weight and fitness goals. Keep in mind that individual factors like genetics, metabolism, and activity level can affect TDEE, so it’s essential to monitor your progress and adjust your calorie intake as needed.

 

NEAT | Non-exercise activity thermogenesis 

What is it and why is it so important?

 

TDEE is made up of:

  • BMR
  • PAL
  • TEF

PAL has 2 parts to it: 

1. Non-Exercise Activity Thermogenesis (NEAT)

2. Exercise Activity Thermogenesis (EAT).

Here’s where it gets interesting – on average, NEAT is going to make up 15% of your TDEE whereas EAT will only make up 5%. Unless you’re a bonafide athlete, you’re probably not burning as many calories as you think in the gym. That 1 hour weights session probably only counts for 20 mins of actual time under tension. Running a 5km at the gym is only going to burn 300-400 calories. 

Now with activities that count towards your NEAT figures, you can actually incorporate a lot more activity (and therefore calories burned) into your day. NEAT is made up of things like occupation activities, household chores, walking, climbing stairs and leisure activities. While it may sound silly, getting 10,000 steps in per day is going to burn a similar amount of calories as running 5km. The difference is, it’s much easier to do that every day, as opposed to running 5km every single day. You’ve heard the advice of ‘move more’, and this is basically what would count towards your NEAT figures. Get 10,000 steps in per day, live an active lifestyle and play a sport and it will go a lot further than you think. Plus it’s a lot more engaging and sustainable then just running on the treadmill day after day.

 

Influencing the calories in vs. calories out equation

How to have your cake and eat it too

Ok, so now we know it’s calories in vs calories out, and we know what makes up both of these things, how do we take advantage of this to get the outcome we want? Both sides of the equation play a vital role, and focusing on one side alone can lead to less effective weight management. Here’s what you can do to take control of the equation:

 

Influencing Calories In (Food Intake):

Mindful Eating: Pay attention to what and how much you eat. Practice mindful eating by savoring each bite, eating slowly, and being aware of your hunger and fullness cues. When you’re eating, eat. Don’t watch TV or thumb through your phone. Being distracted while eating makes it much easier to overeat and harder to actually enjoy the food in front of you.

Portion Control: Be mindful of portion sizes. Use smaller plates and utensils to help control portions, and avoid eating directly from large containers, which can lead to overeating.

Balanced Diet: Consume a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. This helps you stay satisfied and provides essential nutrients.

Calorie Tracking: Consider tracking your calorie intake using apps like MyFitnessPal or by keeping a food journal. This can help you understand your eating habits and make necessary adjustments.

Limit Processed Foods: Reduce your intake of highly processed foods, which are often calorie-dense and low in nutrients. Opt for whole, natural foods whenever possible.

Meal Planning: Plan your meals and snacks in advance to avoid impulsive, calorie-laden choices. Preparing meals at home allows you to have more control over ingredients and portion sizes.

 

Influencing Calories Out (Calorie Expenditure):

Regular Exercise: Incorporate regular physical activity into your routine. A combination of cardiovascular exercise (like walking, running, or cycling) and strength training can help burn calories and build muscle.

Strength Training: Muscle burns more calories at rest than fat does. Incorporate strength training exercises to increase muscle mass, which can boost your metabolism.

Aerobic Exercise: Engage in aerobic activities that get your heart rate up and burn calories. Find activities you enjoy to make exercise a sustainable habit.

NEAT (Non-Exercise Activity Thermogenesis): Increase your NEAT by making simple lifestyle changes. Walk more, stand instead of sit when possible, take the stairs, and find ways to incorporate movement into your daily activities.

HIIT Workouts: High-Intensity Interval Training (HIIT) can be an effective way to burn calories in a shorter amount of time. These workouts involve short bursts of intense activity followed by brief rest periods.

Consistency: Consistency is key to influencing calories out. Aim for regular, sustainable exercise rather than sporadic intense efforts.

 

FAQs

But what about [insert fad diet or complicated acronym]

Lemon Detox

The Lemon Detox diet, also known as the Master Cleanse, is a short-term and highly restrictive detoxification program that typically lasts for several days to a few weeks. It gained popularity as a “cleanse” or “detox” method, but it’s essential to understand its limitations, potential risks, and its actual impact on weight loss:

 

The Lemon Detox Diet Involves:

Lemon Juice: The primary component of this diet is a mixture of lemon juice (from freshly squeezed lemons), water, cayenne pepper, and a small amount of maple syrup or honey. Some versions may include a laxative tea or saltwater flush.

Calorie Restriction: The diet severely restricts calorie intake, often providing only around 600-1,200 calories per day, depending on how it’s followed.

 

How It’s Supposed to Work for Weight Loss:

The Lemon Detox diet is believed to promote weight loss through several mechanisms:

  1. Calorie Restriction: By significantly reducing calorie intake, the diet creates a calorie deficit, which is the basis for weight loss. When you consume fewer calories than your body burns, you can lose weight.
  2. Laxative and Diuretic Effect: The use of laxative tea and saltwater flush is intended to promote bowel movements and water loss, leading to temporary reductions in body weight.
  3. Detoxification Claims: Advocates claim that the lemon juice mixture helps “detoxify” the body by eliminating toxins and waste, which they believe can contribute to weight loss.

 

Misconceptions and Concerns:
  • Loss of Muscle Mass: While the diet may lead to rapid weight loss, much of it is water weight and muscle loss due to the extreme calorie restriction. This can negatively impact metabolism and overall health.
  • Nutrient Deficiency: The Lemon Detox diet lacks essential nutrients like protein, fiber, vitamins, and minerals. Extended adherence can result in nutrient deficiencies and health problems.
  • Not Sustainable: This diet is not sustainable for the long term and can lead to yo-yo dieting, where lost weight is quickly regained once normal eating patterns are resumed.
  • Lack of Scientific Support: Claims about detoxification and long-term health benefits are not supported by scientific evidence.

 

Importance in Relation to Weight Loss or Weight Gain:

The Lemon Detox diet is not a recommended or healthy approach to weight loss or weight gain. It can lead to rapid weight loss, but much of it is unsustainable and unhealthy, primarily due to muscle loss and nutrient deficiencies.

Furthermore, any weight loss achieved through extreme calorie restriction and laxatives is likely to be short-lived, and once normal eating resumes, weight can be quickly regained.

In short, don’t waste your time on this one.

Keto

A ketogenic (keto) diet is a low-carbohydrate, high-fat diet that has gained popularity for its potential to promote weight loss. Here’s an overview of the keto diet, its mechanisms for weight loss, common misconceptions, and its role in weight management:

 

The Keto Diet Involves:
  • Low Carbohydrate Intake: The diet restricts carbohydrates to a very low level, typically around 20-50 grams per day or less. This forces the body to enter a state called ketosis. 
  • High Fat Intake: To compensate for the reduced carbohydrates, the keto diet is high in dietary fats. Approximately 70-80% of daily calories come from fat sources.
  • Moderate Protein: Protein intake is moderate, typically making up around 15-20% of daily calories.

 

How It’s Supposed to Work for Weight Loss:

The keto diet is believed to promote weight loss through several mechanisms:

  1. Ketosis: With minimal carbohydrate intake, the body starts using fat as its primary fuel source. When fat is broken down for energy, it produces ketones. These ketones are used as fuel, and ketosis is a metabolic state where the body becomes efficient at burning stored fat for energy, potentially leading to weight loss.
  2. Appetite Suppression: The diet’s high-fat and moderate-protein content can help increase feelings of fullness and reduce appetite, leading to a reduced calorie intake.
  3. Stabilized Blood Sugar: By limiting carbohydrates, the diet can help stabilize blood sugar levels, potentially reducing cravings and overeating.

 

Common Misconceptions:
  1. All Fats Are Equal: Not all fats are equal in terms of health. While the keto diet encourages high-fat intake, it’s essential to focus on healthy fats like avocados, nuts, seeds, and olive oil and avoid excessive saturated and trans fats.
  2. Sustainability: The keto diet can be challenging to maintain long-term due to its restrictive nature. Many individuals struggle with the lack of variety and potential side effects.
  3. Health Impact: While some studies suggest potential benefits, the long-term health effects of a strict keto diet, especially on heart health and nutrient intake, are still under investigation.

 

Importance in Relation to Weight Loss or Weight Gain:

The keto diet can be effective for weight loss, primarily due to calorie restriction, appetite suppression, and the shift to using stored fat for energy. Many people experience rapid initial weight loss on the keto diet.

However, it’s crucial to consider the following:

  • Sustainability: The keto diet can be challenging to maintain for the long term. Many individuals find it hard to adhere to a diet that is so low in carbohydrates.
  • Nutritional Balance: The keto diet may lead to nutrient deficiencies if not carefully planned. It’s essential to ensure you’re still getting essential vitamins and minerals through food or supplements.
  • Individual Variability: Not everyone responds the same way to the keto diet. Some may thrive on it, while others may experience adverse effects.
  • Health Considerations: The keto diet may not be suitable for everyone, especially those with certain medical conditions. It’s crucial to consult with a healthcare professional before starting.

Ultimately, while the keto diet can be effective for some individuals in achieving short-term weight loss, its long-term sustainability and health implications are subjects of ongoing research and debate. Weight management should focus on balanced, sustainable, and individualized approaches to meet health and fitness goals.

Macros

Macros, short for macronutrients, are the three essential nutrient categories that make up the caloric content of our diet. These macros are the primary sources of energy for our bodies and play a crucial role in nutrition. The three macronutrients are:

 

  1. Carbohydrates (Carbs): Carbs are the body’s primary source of energy. They include sugars, starches, and fiber and can be found in foods like fruits, vegetables, grains, legumes, and sweets.
  2. Proteins: Proteins are essential for building and repairing tissues in the body. They are composed of amino acids and are found in foods like meat, fish, dairy, eggs, legumes, and nuts.
  3. Fats: Fats provide energy, support cell growth, and help absorb certain vitamins. They can be found in foods like oils, butter, nuts, avocados, and fatty fish.

 

How Macros Relate to Nutrition:

Macros are essential for overall nutrition because they provide the body with the necessary nutrients and energy to function correctly. A balanced diet includes a proper distribution of these macronutrients, ensuring that the body gets the necessary fuel and building blocks for various processes, including metabolism, growth, and repair.

 

Misconceptions Around Macros:
  1. All Carbs Are Bad: There’s a misconception that all carbohydrates are unhealthy. In reality, complex carbohydrates found in whole grains, fruits, and vegetables are essential for providing energy and essential nutrients.
  2. Protein Overconsumption: Some people believe that consuming excessive amounts of protein is always beneficial. However, excessive protein intake can strain the kidneys and lead to nutrient imbalances.
  3. Fats Make You Fat: The notion that dietary fat directly leads to weight gain is outdated. Healthy fats are crucial for overall health, and it’s the overconsumption of calories, not fat itself, that leads to weight gain.

 

Importance in Relation to Weight Loss or Weight Gain:

Macros play a significant role in weight management:

  1. Weight Loss: For weight loss, manipulating macronutrient ratios can be effective. Reducing calorie intake (often by moderating carbs) can create a calorie deficit, leading to fat loss. Additionally, adequate protein intake helps preserve muscle mass during weight loss.
  2. Weight Gain: For those looking to gain weight or build muscle, an increased intake of all macros, especially protein, is crucial. Carbohydrates can provide the energy needed for workouts and recovery.
  3. Balanced Nutrition: Macros should be part of a balanced diet. Restricting any single macronutrient group can lead to nutrient deficiencies and health issues.

Ultimately, the importance of macros in weight management depends on individual goals and dietary preferences. A well-balanced diet that considers the right distribution of macros is essential for overall health, regardless of whether the goal is weight loss, weight gain, or maintenance.

FODMAP

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAPs are a group of carbohydrates found in various foods that can be poorly absorbed in the small intestine, leading to digestive symptoms in some individuals. FODMAPs are related to nutrition and have implications for those with certain gastrointestinal conditions, such as irritable bowel syndrome (IBS).

 

How FODMAPs Relate to Nutrition:

FODMAPs are carbohydrates that are fermentable and can draw water into the intestines. They can be found in various foods, including:

  • Oligosaccharides:  Found in foods like wheat, rye, onions, and garlic.
  • Disaccharides: Lactose is the primary disaccharide, found in dairy products.
  • Monosaccharides: Fructose is a monosaccharide found in fruits and some sweeteners.
  • Polyols: These are sugar alcohols found in certain fruits, vegetables, and artificial sweeteners like sorbitol and xylitol.

Some individuals, particularly those with IBS, may experience digestive symptoms like bloating, gas, diarrhea, or abdominal pain when they consume foods high in FODMAPs. For these individuals, managing their FODMAP intake can help alleviate these symptoms and improve their overall well-being.

 

Misconceptions Around FODMAPs:
  1. Avoid All FODMAPs: One common misconception is that people should avoid all high-FODMAP foods. However, it’s not necessary for everyone to eliminate all FODMAPs from their diet. The goal is to identify and reduce specific high-FODMAP foods that trigger symptoms.
  2. FODMAPs Are Unhealthy: FODMAPs themselves are not inherently unhealthy. They are found in many nutritious foods like fruits, vegetables, and grains. Restricting them should be done under the guidance of a healthcare professional when necessary.

 

Importance in Relation to Weight Loss or Weight Gain:

The primary focus of a low-FODMAP diet is to manage gastrointestinal symptoms, not specifically to promote weight loss or gain. However, here’s how it can relate to weight:

  1. Weight Loss: Some individuals with IBS may experience weight loss due to symptoms like diarrhea and reduced appetite. A low-FODMAP diet may help manage these symptoms, allowing for better weight maintenance.
  2. Weight Gain: For individuals prone to digestive discomfort, a low-FODMAP diet can make it easier to tolerate foods and maintain or gain weight, as they are less likely to experience symptoms that deter them from eating.

It’s essential to remember that a low-FODMAP diet should be followed under the guidance of a registered dietitian or healthcare professional, as it can be complex and requires careful planning to ensure nutritional balance and avoid nutrient deficiencies. If you suspect FODMAPs may be causing digestive issues, consult with a healthcare provider to determine if a low-FODMAP diet is appropriate for you and how to implement it safely. Weight management should be a secondary consideration to addressing gastrointestinal symptoms in this context.

Being a vegetarian/vegan

Being a vegetarian or vegan does make you exempt from the calories in vs calories out formula. It does however change the levels of macro and micro nutrients in your diet as you’re cutting out certain foods. 

Being a vegetarian or vegan can impact your nutrition and fitness goals. For vegetarians, who include dairy (lacto) and eggs (ovo) in their diet, obtaining essential nutrients like protein, vitamins, and minerals is relatively straightforward. A balanced vegetarian diet can provide sufficient protein and energy for both muscle gain and fat loss. Key protein sources include plant-based options like beans, lentils, tofu, tempeh, and seitan, as well as animal-based products for lacto-ovo vegetarians. However, attention should be paid to nutrients like iron and vitamin B12, and overall caloric balance should be considered for specific fitness goals.

On the other hand, for vegans who exclude all animal products, careful planning is necessary to ensure adequate nutrition. A well-structured vegan diet can provide all essential nutrients for muscle gain and fat loss. Plant-based protein sources like legumes, tofu, tempeh, and plant-based protein powders are crucial. Vegans must pay attention to nutrients such as vitamin B12, iron, and omega-3 fatty acids, and consider supplements or fortified foods to meet these needs. Monitoring calorie intake and consulting with a dietitian for personalized guidance can help vegans achieve their fitness objectives while maintaining overall health.

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