Clean eating - Any studies out there

[meplo]

From what i hear, many people seem to eat only rice, chickenbreast and broccoli. Okay and some thuna and so on. But day in, day out. Of course those foods have real handsome macros, but..

I always wonder, if it makes any measurable difference to someone who will prefer going out for lunch eating a regular, normal sized meal (like a steak or burger with fries). As long as the calories and the nutritions are the same on the end of the day/week, this should not make any significant difference, or am I wrong?

Are there any scientific based studies out there, which back up the theory that we'll have to eat rice and chicken day in and day out?

 

[Megatron28]

I don't have any studies that I can think of off hand, but I just do IIFYM.

 

[Roush]

i doubt there are any studies out there that would be able to show that a calorie coming from a "clean" food or a macro, like a carb, coming from rice is somehow superior to a carb coming from another source that is supposedly 'unclean'. a calorie is a calorie is a calorie, a carb is a carb, protein a protein (of course there are different fats).

so if your body requires 'such and such' calories for the day and 'such and such' protein, carbs, and fats,, and you can get all that you need from a cheeseburger and fries, rather then chicken and rice, then fine it makes no difference -- macro or calorie wise.

however, there is a difference. if I have two cups of the exact same brand of coffee and all things are equal except one cup has a couple of drops of rat poison in it . which one would you want to drink***8230; so yes a carb is a carb and a protein is a protein, but some foods have 'additional' additives that are not good for you.

example - a potato is a carb,
1 - slice it up and cook it in olive oil and you have fries with say 45g of carbs and 6g of fat
2 - slice it up and cook it in trans fat and you have fries with say 45g of carbs and 6g of fat

these two things 'macro wise' look exactly the same on the surface. however, option 1 has a source of natural fats that your body needs to sustain life. option 2 has a chemically altered fat that your body can not properly digest and use and is in some degree a 'poison' to you.

knowing the chemical, additives, etc.. that are in your foods, or not in your foods is an important factor to determine eating healthy if you so choose.

 

[Mrrippedzilla]

Eating "clean" has no advantages over IIFYM for body comp or anything else...that's why you won't find any studies justifying it...plenty showing its downfalls though


People are going to get butthurt about this part but I don't really care so....

I've been around enough competitors to know an eating disorder when I see one, and eating "clean" definitely fits the category. It creates a lot of problems psychologically and you won't be surprised to hear that people who come from anorexic/bulimic backgrounds tend to end up on the "clean" eating path...I wonder why.
Its a nutritional philosophy that needs to die and I never recommend it to anyone - IIFYM and eating healthy are NOT contradictory paths despite what people who have no idea what IIFYM actually is will tell you.

I'll admit bias on this topic because it is something I see on a regular basis with competitors and I work my ass off to try and treat the psychological damage these eating disorders do while, at the same time, reprogramming them into more normal" eating habits.
For more information, I recommend you look into orthorexia nervosa - you'll see for yourself the type of issues "clean" eating has.

 

[Roush]

another thing of note here, especially in light of rips real life dealing with people that do have issues with food..

a 'diet' needs to be sustainable to be successful. If eating rice, chicken and broccoli every day is not a sustainable diet for you, then its not a good diet and you will not be successful. enjoy life, enjoy food

 

[meplo]

Yeah, guess no one will doubt that a fried potatoes or potato chips are much worse than a baked potato. Of course I also understand that eating McDonalds every day (even if it fits into the macros/calories) will poisoning your body and probably even ruin your efforts in the gym.

But i heard many times, when i posted for example my mealplans, oh you can't eat this and that. Last example i wondered really was telling the peeps that i eat cereal flakes as breakfast (unsweetened, wheat, rye, oat, sunflower seeds, pumpkin seeds). I just heard stuff like, "stick to pure oat flakes". Same for lunch, why should i eat rice day in day out, instead of going out and eating a nice bloody steak with salad or potatoes.

Sometimes i really think this is just an extreme "self-mortification thingy". Of course you'll be not able to eat all and everything if you have a reasonable diet plan, I also have to say at least 3 times a day "no" to some offered sweets or foods. But that won't keep me away from some tasty (and healthy) meals

 

[ELicit23]

I don't have any studies that I can think of off hand, but I just do IIFYM.

How is that working out? Do you suggest IIFYM for someone who is in the fitness industry like a model and such? Let's say someone is on a body recomp with a certain number of macros... Do you think IIFYM will yield the same look as opposed to clean eating? Of course it will achieve the same weight gain/bulk cuz cals in are the same, but what about the overall look of a person?

 

[ELicit23]

Eating "clean" has no advantages over IIFYM for body comp or anything else...that's why you won't find any studies justifying it...plenty showing its downfalls though


People are going to get butthurt about this part but I don't really care so....

I've been around enough competitors to know an eating disorder when I see one, and eating "clean" definitely fits the category. It creates a lot of problems psychologically and you won't be surprised to hear that people who come from anorexic/bulimic backgrounds tend to end up on the "clean" eating path...I wonder why.
Its a nutritional philosophy that needs to die and I never recommend it to anyone - IIFYM and eating healthy are NOT contradictory paths despite what people who have no idea what IIFYM actually is will tell you.

I'll admit bias on this topic because it is something I see on a regular basis with competitors and I work my ass off to try and treat the psychological damage these eating disorders do while, at the same time, reprogramming them into more normal" eating habits.
For more information, I recommend you look into orthorexia nervosa - you'll see for yourself the type of issues "clean" eating has.

Actually this kind of answered my question, but Zilla, any input on my previous question? I think someone clean eating will hold less water/bloat and feel better than someone on IIFYM.... Because sure... I could eat a McDonald's meal (which im dying for soon) and have 1200 cals in... Full of sodium and stuff.... But can also intake a steak and potatoes dinner at a steak house also worth 1200 calories... I'd say steak dinner is overall healthier and won't make me look like crap after. Do you agree or disagree?

 

[Megatron28]

How is that working out? Do you suggest IIFYM for someone who is in the fitness industry like a model and such? Let's say someone is on a body recomp with a certain number of macros... Do you think IIFYM will yield the same look as opposed to clean eating? Of course it will achieve the same weight gain/bulk cuz cals in are the same, but what about the overall look of a person?

Can you elaborate on what the differences are between "clean eating" and IIFYM? That would help me respond to your question.

 

[Megatron28]

Actually this kind of answered my question, but Zilla, any input on my previous question? I think someone clean eating will hold less water/bloat and feel better than someone on IIFYM.... Because sure... I could eat a McDonald's meal (which im dying for soon) and have 1200 cals in... Full of sodium and stuff.... But can also intake a steak and potatoes dinner at a steak house also worth 1200 calories... I'd say steak dinner is overall healthier and won't make me look like crap after. Do you agree or disagree?

If all the nutrients (macro and micro) are the same -- hypothetically -- what would the difference be? Does it matter much if the beef is ground up or you have to slice it with a butter knife for example?

 

[Megatron28]

Yeah, guess no one will doubt that a fried potatoes or potato chips are much worse than a baked potato. Of course I also understand that eating McDonalds every day (even if it fits into the macros/calories) will poisoning your body and probably even ruin your efforts in the gym.

But i heard many times, when i posted for example my mealplans, oh you can't eat this and that. Last example i wondered really was telling the peeps that i eat cereal flakes as breakfast (unsweetened, wheat, rye, oat, sunflower seeds, pumpkin seeds). I just heard stuff like, "stick to pure oat flakes". Same for lunch, why should i eat rice day in day out, instead of going out and eating a nice bloody steak with salad or potatoes.

Sometimes i really think this is just an extreme "self-mortification thingy". Of course you'll be not able to eat all and everything if you have a reasonable diet plan, I also have to say at least 3 times a day "no" to some offered sweets or foods. But that won't keep me away from some tasty (and healthy) meals

Fried potatoes, potato chips and baked potatoes -- other than coming from the same vegetable -- are not the same. You are making a false comparison.

A better comparison would be to say you have a choice of all three and they have the same grams of protein, fat and carbs (so assume baked potato has butter/cheese/sour cream). Same mg of salt. None have trans fat. Same fiber. Etc. Then what would be the difference between the three?. Unless everything is identical you can't compare them.

 

[Roush]

If all the nutrients (macro and micro) are the same -- hypothetically -- what would the difference be? Does it matter much if the beef is ground up or you have to slice it with a butter knife for example?

'micro-nutrients' (viatamins, minerals, anti osxidants etc) and 'fiber' -- contained within the 'macro nutrient' would be the only difference I could think of.

example - 50 grams of carb A. could contain very little micro nutrients, where as 50 grams of carb B. may contain a host of these micro nutrients and additional fiber .. therefore carb B may be a better choice.

another example - sure you could eat pop tarts all day to get all your carb macros fit in for the day , but in so doing you will miss out on all the 'micro nutrients' and fiber that come from other sources of carbs.

 

[Megatron28]

'micro-nutrients' (viatamins, minerals, anti osxidants etc) and 'fiber' -- contained within the 'macro nutrient' would be the only difference I could think of.

example - 50 grams of carb A. could contain very little micro nutrients, where as 50 grams of carb B. may contain a host of these micro nutrients and additional fiber .. therefore carb B may be a better choice.

another example - sure you could eat pop tarts all day to get all your carb macros fit in for the day , but in so doing you will miss out on all the 'micro nutrients' and fiber that come from other sources of carbs.

So then they are not equal choices.

And lots of guys supplement vitamins, minerals, fiber, etc so maybe it isn't even that big of a deal???

 

[ELicit23]

So then they are not equal choices.

And lots of guys supplement vitamins, minerals, fiber, etc so maybe it isn't even that big of a deal???

I always thought about everything you mentioned and finally receiving some feedback from someone that does it. Sure, I love eating chicken and rice (I'm Spanish I don't mind lol) but sometimes it gets to the point where I want a damn bbq chicken sandwich with avocado and mayo. maybe this bulk season I'll start IIFYM and see how it works

 

[Roush]

So then they are not equal choices.

And lots of guys supplement vitamins, minerals, fiber, etc so maybe it isn't even that big of a deal???

yeah don't think it is much a big deal,, whatever works and whatever guys have the best success with consistently maintaining is usually best . and like most things in life, 'balance' and 'moderation' is usually key.

 

[Megatron28]

I always thought about everything you mentioned and finally receiving some feedback from someone that does it. Sure, I love eating chicken and rice (I'm Spanish I don't mind lol) but sometimes it gets to the point where I want a damn bbq chicken sandwich with avocado and mayo. maybe this bulk season I'll start IIFYM and see how it works

Go for it! It is empowering. You have a budget of macros and you get to decide what you want to spend them on. In the end the budget will force you into making good choices. You will find that if you indulge in a treat that you have to sacrifice something else later to stay within your budget. If you eat that sandwich with all the condiments, you aren't going to have many grams of fat left in your budget for example.

I am always happy when I get to the end of the day and I have hit my protein target with 500kcal left to spare. That means it is ice cream time for me!!!

But some guys do better with a strict diet. If that is what works for you that is OK. But don't be afraid to try IIFYM and see if it works for you. The biggest downside I can think of is that it does require meticulous tracking of everything you eat.

 

[ELicit23]

Go for it! It is empowering. You have a budget of macros and you get to decide what you want to spend them on. In the end the budget will force you into making good choices. You will find that if you indulge in a treat that you have to sacrifice something else later to stay within your budget. If you eat that sandwich with all the condiments, you aren't going to have many grams of fat left in your budget for example.

I am always happy when I get to the end of the day and I have hit my protein target with 500kcal left to spare. That means it is ice cream time for me!!!

But some guys do better with a strict diet. If that is what works for you that is OK. But don't be afraid to try IIFYM and see if it works for you. The biggest downside I can think of is that it does require meticulous tracking of everything you eat.

What's your option in fats? For me, I don't think a fat is a fat just like some say a protein is a protein. For example: I make a burger and put an avocado on there to get my 20g of "heathy fats"... Well what if I want bacon and can put 20g worth of "bad fat" as everyone calls it ? Wouldn't that hurt in the long run with IIFYM?

 

[Megatron28]

What's your option in fats? For me, I don't think a fat is a fat just like some say a protein is a protein. For example: I make a burger and put an avocado on there to get my 20g of "heathy fats"... Well what if I want bacon and can put 20g worth of "bad fat" as everyone calls it ? Wouldn't that hurt in the long run with IIFYM?

Zilla or someone will have to respond to the saturated, mono, etc. fats. Other than maybe lipids I am not sure if it matters much.

 

[Roush]

I am always happy when I get to the end of the day and I have hit my protein target with 500kcal left to spare. That means it is ice cream time for me!!!

this is funny because today I did not take in any oatmeal or rice with my breakfast or rice with my other meals .. basically I'm purposely going no carb today . even though it is leg day ,, because I plan on hitting legs later, then post workout downing some whey isolate and then some Ice cream after that . putting off all my carbs for the day so I can indulge in the ice cream later ,, even though I'm not myself following IIFYM , just kinda made sense to do that . no wonder it works so well for a lot of people

 

[Megatron28]

Everyone loves a little ice cream!