Low-fat-this, low-carb that... dietary dogma swings both ways like a metro-sexual at an after hours party. It can really get overwhelming. (I know. Here, have a hanky.) In a world of tunnel vision, first dominated by fat fears and now by a killer-carb craze, this series of articles will write the world a healthy reality check. It pays-out in common sense, so come on over to Lonnie's latest smart-bank location, set up right here in downtown T-Nation.
Actually, it pains me to write what I'm about to write. Rather than continue with my insistence that bodybuilding calls for some "big eating," I'm going to go in the opposite direction on this occasion and share some information on what I call "calorie dilution techniques."
That's right, I'm talking about ways to reduce kcal over the course of a day, while maintaining decent-sized portions and keeping yourself satisfied in general. This general concept helps for long-term weight management but here we're thinking more along the lines of a stay-on-the-wagon, "target date" type of diet. You might even consider my alternative to tiny portions as "dieting for the restraint impaired." And you know what? Other scientists are thinking along these same lines:
"This [fruit and vegetable] approach may facilitate weight loss because it emphasizes positive messages rather than negative, restrictive messages."(22)
So for now, to heck with big time power eating, let's explore the first few of several ways to keep daily caloric load "diluted" with fillers. To paraphrase Walt Whitman, "Do I contradict myself? Very well; I am large. I contain multitudes."
But why in the name of Gary Strydom would any size-crazed bodybuilder want to use dietary fillers and calorie reduction techniques? Well, while we surely need some big daily totals to build energy-costly muscle, we generally have to choose between periods of growth and periods of leaning-out. Summer is approaching fast so many of us are moving toward a "ripping phase." It's time to unveil that muscle we've added over the late fall and winter and it's going to take more than treadmill work to do it.
With periodized training so prevalent for addressing different goals at different times of the year, do you really think diet is much different? There is a time for "dieting." And that's when calories become an unavoidable factor. Despite some pretty effective strategies for changing body composition via macronutrient (protein, carb, fat) manipulation and timing, bioenergetics still come into play. Just as we can't build something from nothing regarding weight gain whilst under-eating, nor can we whittle our love handles down to nothing whilst there remains too much something going into our pie holes.
So let's get to the brass tacks. Beyond their other roles in human metabolism, many components of a meal also affect appetite and satiety. When coupled with temporal changes in our physiology throughout the day, these can have a big impact on reducing overall kcal intake – and that's a real trick considering a dieter's uncanny ability to unconsciously maintain a steady daily calorie balance. This is called "compensation," as we'll see.
Once all other factors in fat loss have been addressed (e.g. "cardio" frequency and duration, macronutrient profile, peri-workout nutrition, etc.), we see that the macronutrient composition of a meal is huge – not only for hormonal and metabolic reasons, as we usually hear, but also when it comes to satiety and reducing kcal load.
Whether it's protein, fat, and soluble fiber (good guys for reducing hunger) or refined carbohydrates (which induce blood sugar swings and more frequent eating), there's plenty of "appetite" data to suggest some food components are superior.
I like to say that protein "dilutes" rather than "reduces" daily intake because we still get to consume something. We're just replacing easily over-consumed foods (like Super Frosted Sugar Bombs cereal) with something that slows us down and satisfies. For example, if someone is having difficulty controlling morning feedings, which incidentally is truly the lesser evil, one corrective approach is adding protein to his breakfast. This has been shown to enhance satiety.(25)
Additionally, humans don't appear to compensate very well for macronutrients, just for calories, as time progresses,(11, 17) so we might as well get those calories from highly thermogenic protein. A (mostly) egg white veggie omelet or a scoop of casein-based protein powder (19) like Metabolic Drive® Protein in a nice bowl of oat bran hot cereal are good choices. Even chicken breast is a breakfast meat alternative to calorie-riddled bacon or sausage. I personally like it pounded-out flat; maybe it's just a bit more like bacon that way. (Sad, perhaps, but we do what we must.) Plus, a solid food like chicken slows gastro-intestinal transit compared to a liquid meal.(4, 12)
Caution is needed, however. By over-meddling with AM calories and ditching carbs altogether, later-day compensation–even binging–is possible in certain individuals.(10,11,17) Talk abut a blown daily calorie balance! This may have something to do with a hormone called ghrelin that's specifically stimulated by dietary protein.(8) And it's protein upon which we're ironically relying for early satiety.
Regardless of when you eat lower-calorie protein sources like egg whites, turkey and chicken, you've got to keep the meals attractive! NO dry or bland boiled chicken breasts! A food's appearance really does get important as a diet progresses if you want to stay on the wagon. Here are a few tips:
Although controversial, it may be better to eat many smaller meals over the course of the day. This can reduce peak insulin concentrations and hunger, too.(16, 23) I've often called this the "eat it, burn it, eat it, burn it" strategy. Although it calls for some level of discipline (what doesn't?), by not over-consuming to the point where body fat storage is necessary, this approach keeps our bodies fueled while overall intake and lipogenesis are minimized. A business person might equate this to "just in time inventory management." That is, bring-in just enough goods to meet demand so none have to be stored at one's own expense. Grazing is the same principle on a physiologic level.
A particular focus on morning grazing may help even more. Dedicated bodybuilders and athletes can actually use calorie compensation to their advantage. It's been shown that exercisers are far better than sedentary folk when it comes to down-regulating later meals after getting a plenty of calories early.(20) So, again, eating some carbs along with one's protein throughout the morning hours should lessen evening cravings.
By consuming plenty of nutrients post-workout when they're more likely to end up replenishing and repairing skeletal muscle, we may also reduce the risk of our bodies compensating for a negative overall intake. Saving perhaps a quarter of one's (already small) total kcal intake for a post-workout "window" seems like common sense to me. Presumably, this means less hunger overall, as workout-drained glycogen stores get decently replenished fast.
If your concern is that you'll be sitting on your duff after an evening workout and large post-workout meal, don't worry. There's currently little reason to believe that evening glucose intolerance or late-hour inactivity will seriously hamper the post-workout nutrient window. That is, a good workout may indeed be a cure all regarding evening energy balance. You can relax knowing that – on these workout evenings - you're in a good state for nutrient partitioning. (Although I'd still love to see actual data on post-workout glycogen resynthesis or protein turnover related to the time-of-day.)
It may also be the case that by choosing to exercise in the evening, one avoids a behavioral land mine when one would otherwise lounge around eating during a period of low muscular activity (watching old Star Trek re-runs... no wait, that's just me). Add-in poor satiety as the evening progresses (6) and you're NOT likely to stay in a negative energy balance. In other words, prepare for your non-exercise evenings.
For those evenings not associated with any exercise, we need to dilute calories in order to maintain portion sizes and improve our fleeting sense of fullness.(6) Here are some ideas:
It's not a chore. Enter the grocery with zeal to buy fruits, vegetables, low-fat dairy, and lean meats. That will ensure that what you actually have on-hand at home offers fewer calories. Here's how:
Soluble fiber is a great bulking (i.e. expanding) agent and slows movement of food through the gastro-intestinal tract. It even binds a few grams of fat daily (further reducing kcal load). In fact, high fiber diets automatically reduce all "metabolizable energy" from the diet!(21) Now that's what I call calorie dilution! It's no mystery that the satiety index is positively effected by protein, fiber and water content.(14) Here are a few ideas and personal favorites:
Alrighty then. We have now discussed the first six concepts (and many underlying ideas) on diluting both individual meals–and indeed a whole day's worth of intake–with healthy, well-timed food manipulations.
You may want to try a few of these techniques before Part Two of this article comes out. Indeed, if you hate "obsessive portion control dieting," maybe this can be your impetus to nonetheless kick-off a pursuit of etched summer abdominals.
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