To optimally achieve body composition and fitness goals, it is preferable to adopt a calculated nutritional approach (precisely measuring calories, proteins, fiber, and micronutrients) rather than simply making healthy food choices on a daily basis.

noli's read

This idea of precisely quantifying intake is based on solid foundations: a benchmark systematic review published by Burke et al. (2011) shows that regular tracking of meals is one of the tools most correlated with success in short-term weight management. Furthermore, randomized controlled trials (RCTs) confirm that targeting protein and fiber intake greatly helps to optimize energy and satiety. However, presenting this calculated method as the only way to maximize well-being requires nuance. Large observational studies, notably those conducted by Harvard University, reveal that prioritizing high-quality, whole foods (without weighing one's plate) offers immense benefits for overall vitality in a highly sustainable manner. In this regard, a 2022 randomized trial compared a simplified approach (limiting monitoring to certain calorie-dense foods) to strict counting, finding no major difference in body composition outcomes. Finally, the systematic calculation of every micronutrient lacks evidence of efficacy for the general public, and observational surveys even suggest that such rigor can sometimes hinder a calm and intuitive relationship with food.

the sources

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