Do you want to lose weight? Do you want to gain weight? Are you just trying to maintain?
I personally have not hacked my nutrition. I have used common sense.
If your goal is to lose weight, you will need to burn more energy than you consume.
Do you want to gain weight? Perhaps by lifting weights even, you will need to consume more energy than your body burns.
In terms of nutrient partitioning, just don't be an idiot about it. Experiment, find out what works best for you and you can stick with. Use common sense.
Yes, there are better foods than others in terms of nutrients, satiety, etc. However, No food needs to be eliminated or restricted. It will only set you up for failure and the ability to be consistent. There are no bad foods and there are no magic foods or ingredients that will cause weight gain or loss (for example, sugar causing weight gain).
If you want to lose weight and you have estimated you burn x calories, then eat less than x on a daily average or weekly basis. Do you want some ice cream some night before bed? Sure, go ahead, just fit it in your caloric goals, using common sense. Just don't eat excessive amounts going over your x allotment and you will still lose weight. You can even make calories a weekly goal and cycle them, workout days be higher than say a rest day. Just use your weekly average.
If you want to gain weight you will have to eat more than you consume. Using the same types of guidelines and common sense.
No one is the same. There are no magic ingredients, foods, etc that will cause gain or loss. You will need to experiment to find out what works best for you though (mood, satiety, appetite, attitude, etc).
Define your goal, keep general track of your progress (you don't need to be anal about it), and be consistent about it.
Comments
It will depend on your goals.
Do you want to lose weight? Do you want to gain weight? Are you just trying to maintain?
I personally have not hacked my nutrition. I have used common sense.
If your goal is to lose weight, you will need to burn more energy than you consume.
Do you want to gain weight? Perhaps by lifting weights even, you will need to consume more energy than your body burns.
In terms of nutrient partitioning, just don't be an idiot about it. Experiment, find out what works best for you and you can stick with. Use common sense.
Yes, there are better foods than others in terms of nutrients, satiety, etc. However, No food needs to be eliminated or restricted. It will only set you up for failure and the ability to be consistent. There are no bad foods and there are no magic foods or ingredients that will cause weight gain or loss (for example, sugar causing weight gain).
If you want to lose weight and you have estimated you burn x calories, then eat less than x on a daily average or weekly basis. Do you want some ice cream some night before bed? Sure, go ahead, just fit it in your caloric goals, using common sense. Just don't eat excessive amounts going over your x allotment and you will still lose weight. You can even make calories a weekly goal and cycle them, workout days be higher than say a rest day. Just use your weekly average.
If you want to gain weight you will have to eat more than you consume. Using the same types of guidelines and common sense.
No one is the same. There are no magic ingredients, foods, etc that will cause gain or loss. You will need to experiment to find out what works best for you though (mood, satiety, appetite, attitude, etc).
Define your goal, keep general track of your progress (you don't need to be anal about it), and be consistent about it.