Foods you must avoid

Foods to avoid when dieting

are there foods to avoid when dieting?


Well, believe it or not, the answer is... no. Technically there are no particular foods that you HAVE to avoid to reach your body composition goals. It is all about calorie and macronutrient intake, and calories in vs calories out while meeting your macronutrient requirements of protein, carbs & fats. 200 calories from a sugar donut is actually no more fattening than 200 calories from oats when it comes to calorie intake for bodybuilding.

In order to lose weight/fat, you must consume less than your total daily energy expenditure (TDEE). This is also known as your "maintenance calories". If you consume more than your TDEE you will gain weight. Everyone has a different TDEE and this depends on many factors such as your height, weight, age, gender and daily activity levels. TDEE is not actually a static number either so this will change on a day to day basis.

Working out your average estimated TDEE is important. For example, let’s assume that your TDEE was 2500 calories, in order to maintain your current physique you would want to consume around 2500 calories. In order to bulk up you would want to consume 3000 calories (+500) and in order to cut down you would want to consume 2000 (-500). The food you consume contains macronutrients which is your protein, carbohydrates, and fats. There are 4 calories per 1g of protein and 4 calories per 1g of carbohydrate and 9 calories per 1g of fat.



Now you can consume any foods of your personal preference as long as your total calorie and macro intake is correct according to your goals. Your macronutrient split of protein carbs and fats is important in regards to body composition, you should aim for 1g protein per pound of your LEAN bodyweight (total bodyweight - your body fat %) and 0.4g of fat per pound of your LEAN body weight. This is for normal brain function and hormone regulation (especially the production of testosterone). Then the rest of your calories you can fill up with either more protein more fat or carbohydrates, carbs being the macronutrient that I recommend to fill the remaining calories up with as carbs are the body's best source of fuel/energy.


The foods you choose to eat in order to meet your macronutrient and calorie intake for bodybuilding do not matter at all in terms of body composition. This means that food choices are irrelevant, as long as you are giving your body what it needs to function and change, despite your goal. It is about making it fit into your macro/calorie requirements while still paying attention to vitamins, minerals and fiber because your health should never be ignored.

This is the advantage of flexible dieting, choosing the foods you want to eat yet still reaching your goals, whether it is to lose fat or gain lean muscle mass and improve performance.




Let’s be clear about foods to avoid or eat when dieting. I am not promoting that it is okay to eat junk food under your macro plan. It is still important to follow a good, healthy and nutritious diet. If you avoid eating healthy foods, you could then risk creating health problems and deficiencies. My point is, there are no foods to avoid when dieting to reach your body composition goals. If there is a slice of cake you really want to eat and it fits into your calorie and macronutrient requirements, by all means you can calculate it in. This does not mean you should consume all your calories from McDonalds or the donut shop, for obvious reasons. You can include this into your diet from time to time - that way you get to enjoy yourself while getting everything you need into your diet such as fiber, minerals and vitamins and still achieve great results.

I hope that all makes sense and clears up a few common myths for those people who think a good physique is only achieved by eating egg whites, chicken breast and brown rice. Flexible dieting makes life more enjoyable and much easier!

There are NO foods to avoid when dieting or working out your calorie intake for bodybuilding, it’s all just about making it meet your overall calories and macronutrients!


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