There is no one right way to eat.
There are many resourceful and supportive choices just as there are many unresourceful and unsupportive food choices.
An integral nutrition strategy is much more than calories in and out.
In fact, it is nearly impossible to accurately calculate an individual’s daily caloric needs due to the myriad of variables involved. The best we can do is get in the ballpark and then monitor progress. We continuously improve the plan overtime through trial and error.
In fact, macronutrient ratios (the proportion of carbohydrates to proteins to fats) are equally as important as total calories.
In general, I recommend moderate to low carbohydrate diets (40% of total calories or less).
Physiological elements that can strongly affect an individual’s metabolism
These include: glucose regulation, rising and falling cortisol levels, thyroid function, health of the stomach and small intestine, illness, sex hormone levels, presence of nutrient deficiencies, cardiorespiratory function, pharmaceutical use, etc.
Do NOT follow the meal plan exactly. Or I should say, you CAN follow the meal plan exactly, however, expect to make modifications and adaptations as you go, especially in the beginning stage.
As a general guideline, younger people and athletes should eat more frequent meals.
As we age, many people will find that they thrive with 2-3 meals per day.
Eat for the next three hours.
In other words, on average it’s better to eat larger meals BEFORE being active. In this way, more of those calories will be burned from the activity. Unfortunately, most of us eat the greater proportion of our calories at the end of the day when we are least active. This is counterproductive to maintaining a healthy body weight.