Struggling To Eat All Your Clean Calories? A Nutrition Tip On Volume

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When people have been reducing their restaurant trips with more clean home made food choices I’ve had more people lately struggle with getting all their calories in especially the Renaissance Periodization template clients. At the end of the day your calories and macronutrient numbers are what matter. Cleaner diets end up providing a lot more volume of food to consume.

If you eat out a lot you’re more than likely getting a high amount of calories in a low volume amount of food. If you have primarily single ingredient “clean” foods your likely getting a lower amount of calories in a MUCH high volume of food.

8 Domino’s Buffalo Wings = 400 calories
1 12 oz Can of Coca Cola = 140 calories (all primarily sugar)
TOTAL = 540 calories
4oz Chicken Breast = 184 calories
1 cup cooked rice = 169 calories
15 grams of almonds = 86 calories
2 cups broccoli = 62 calories
TOTAL = 501 calories

Meal #2 is going to be A LOT MORE VOLUME, yet still less calories and on top of that no added sugar, will produce much better energy, will produce better lean muscle gains, etc…

If you struggle with eating lots of food like I said up top, calories and macro numbers are whats most important (and avoiding excess sugar, saturated fat, junky food)….

– 1 Thomas brand 100% Whole Wheat Bagel *currently on sale @ Harris Teeter for 50% off through next Tuesday* has 49g of carbs in it and 240 calories alone. This is roughly the same as a cup of cooked rice. 1 Bagel will be a lot easier/quick to eat than a cup of rice.

– Most people don’t see to have a problem here. The easiest low volume option is OLIVE OIL. 1 tbsp (or about 15 grams on a food scale) will equal roughly 15 grams of fat. Very important to measure this or you can easily overdo it. This is often where many will get extra calories from restaurant food thats not accounted for. Olive oil is a very low volume food that will not fill you up, you don’t chew it, you can add it to your meats, vegetables, starches, etc…I’d highly recommend not to cook with it, use it as a “dressing” after food is ready to go.

– Can’t really mess with volume too much on protein outside of protein shakes. 5oz of chicken, beef, turkey, etc, they all have about 30 grams of protein in them. What you can do with protein shakes is place however much you need in the shake and add minimal liquid for less volume until your stomach gets used to eating larger meals more often.
– CASEIN protein is slow digesting (best before bed), WHEY protein is fast digesting (best during and/or after a workout)….as a meal replacement it would be ideal to use a mixture of CASEIN AND WHEY.

-Excess calories cause excess weight gain. VOLUME is not relevant to weight gain, just calories.
-If you eat more volume of food and immediately step on a scale you will definitely weigh more until it runs through your system. Similarly, If you drink a pound of water and step on a scale you will weigh 1lb more with a very full protruding tummy as well. Good news is, nobody in the history of the world has gained excess fat tissue from their water intake.

There are plenty of low volume vs high volume foods I just provided one example of each but there are many. Nutrition labels will tell you all you need to know.


About the Author:

Taylor Carpenter is a nationally Certified Personal Trainer, Corrective Exercise Specialist, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Taylor was featured as a fitness expert in the first publication of NASM's "The Fitness Edge".
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