In order to achieve your body composition goals we know that total energy intake is king. However, whether your chronic energy intake has you in a surplus, deficit, or at maintenance, this is going to influence your appetite hormones and level of desire to eat.
Given this, it’s worthwhile being strategic with your food choices depending on your energy intake and specific body composition goals! Doing so will allow you to meet your requirements, feel nourished and energised, and also find a balance between feeling satiated but not overly stuffed!
For example, if you are in an energy surplus and have high energy requirements, then strategically consuming a portion of your daily carbohydrates from the “low volume” food options in this infographic may be helpful! This will allow you to consistently achieve your carbohydrate requirements (which is the primary goal) while simultaneously obtaining nutrition and minimising gastrointestinal discomfort (e.g. too much fibre)
On the other hand, if you are in an energy deficit and appetite is relatively high, then strategically consuming the majority of your carbohydrates from the “high volume” food options in this infographic may be helpful! This is because these examples have high amounts of fibre and hydration capacity, and are relatively low in energy given their serving size, thus contributing to increased satiation.
Also, take note that these are simply just examples of foods you can eat to match energy and food intake to meet your satiation cues and caloric requirements. There is no right and wrong, and it’s perfectly fine to enjoy any nutritious source of food regardless of the phase you’re in!
Total energy intake is king, however being strategic and choosing foods sources that make you feel your best long-term is arguably the heir to the throne.