Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 109

The combined effects of all food composition choices contribute only 5% of potential fitness outcomes. This means food composition choices for any one macronutrient source will make only a percent or two of difference. Transitioning from terrible carbohydrate composition choices to perfect ones would probably result in barely notable physique and performance changes even over the course of months. That being said, the effects on long-term health of such a switch are much larger. Your long-term ability to pursue and cultivate fitness rests on the foundation of your overall health. Across a lifetime, the indirect effects of good food composition choices on physique and performance might add up to well over 5%. In other words, you can get in shape eating pop tarts and potato chips for carbs, but if you want to stay in great shape for decades, switching to mostly veggies, fruits, and whole grains is likely a better strategy.

In most cases, you can reap the full benefit of good food composition as long as you get around three-fourths or more of your intake from recommended sources of protein, carbs, and fats. Getting the rest from processed junk food will come at little or no detriment to your training and physique goals. This is because the value of good food composition is in getting enough of certain nutrients.

Once the required values of these nutrients have been met, more of them do not necessarily provide additional benefit. For example, if your fat intake is predominantly monounsaturated fats and you meet your essential fat needs regularly, some saturated fats and even a bit of trans fat intake from junk food occasionally has not been shown to negatively impact health, performance, or body composition. The downside of junk food is that it lacks these healthy micronutrients, so adding some junk once you have the minimum of all these micronutrients has no significant downside if properly moderated. Having some leniency in your diet regimen can relieve some of the stress of diet discipline and improve adherence.

Finally, when reviewing your diet program for food composition, it is important in any case to be wary of macro extremes. If an entire macro category is very low, perhaps at the tail end of a fat-loss diet when fats have been dropped to their minima, the food composition of the fat source begins to matter to a greater extent. At this point, it might be wise to supplement Omega-3 fats to ensure that at least essential fat needs are met. In more extreme cases, when fats are at their lowest and carb cuts are needed to continue fat loss in the final weeks of a hypocaloric diet, it is probably time to exchange the workout carb powders and white rice for more veggies and fruits so that your micronutrient intake remains at a healthy level. Vitamin supplements at this point might also be warranted.