Eating clean and counting calories are two different approaches to achieving body composition goals.

Eating clean means focusing on consuming whole, minimally processed foods that are nutrient-dense and avoiding foods that are high in added sugars, unhealthy fats, and other unhealthy additives. The idea behind this approach is to nourish your body with healthy, wholesome foods that support your health and fitness goals.

Pros:

1. Emphasizes nutrient-dense foods: Eating clean emphasizes the consumption of nutrient-dense foods, which can help promote overall health and well-being. These foods are high in vitamins, minerals, and other nutrients that are essential for good health.
2. Supports a balanced diet: Eating clean promotes a balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats. This can help ensure that you are getting all of the nutrients your body needs to function properly.
3. Reduces inflammation: Eating clean can help reduce inflammation in the body, which can contribute to chronic health conditions such as heart disease, diabetes, and cancer.

Cons:

1. Can be restrictive: Eating clean can be restrictive, which can make it difficult to stick to in the long term. It may limit food choices and make social situations challenging.
2. Can be expensive: Eating clean can be expensive, especially if you focus on consuming organic or specialty foods. This can make it difficult for some people to afford.
3. Doesn’t guarantee weight loss: Eating clean doesn’t guarantee weight loss, as the quality of the food you eat is not the only factor that determines body composition. It’s important to maintain a caloric deficit to lose weight.
4. Can be difficult to define: Eating clean can be difficult to define, as there is no clear definition of what constitutes “clean” foods. This can make it difficult to follow and can lead to confusion about what foods to eat.

Counting calories, on the other hand, means tracking your daily caloric intake to ensure that you are in a caloric deficit to lose weight or in a caloric surplus to gain muscle mass. The idea behind this approach is that weight loss or gain is primarily determined by the balance between calories consumed and calories burned.

Pros:

1. Counting calories can help create a caloric deficit, which is necessary for weight loss. By tracking your daily caloric intake, you can ensure that you are consuming fewer calories than you burn.
2. Counting calories provides a structured approach to meal planning, which can help you stay on track with your goals and avoid overeating.
3. Counting calories can help increase your awareness of the foods you are consuming and the amount of calories they contain. This can help you make better food choices and develop healthier eating habits.

Cons:

1. Counting calories can be time-consuming, especially when first starting out. It requires tracking all foods and drinks consumed and calculating their caloric content.
2. Counting calories can lead to obsessive behaviour and a negative relationship with food. Some people may become too focused on the numbers and develop an unhealthy relationship with food.
3. Counting calories doesn’t account for the nutrient density of foods. It’s important to focus on consuming nutrient-dense foods rather than just counting calories.
4. Counting calories can be inaccurate, as calorie counts on food labels and in databases may not always be accurate. It’s important to be mindful of portion sizes and cooking methods to ensure accuracy.

Both approaches can be effective for achieving body composition goals, depending on individual preferences and needs. Eating clean can help you improve the quality of your diet, reduce inflammation, and support your overall health and well-being. Counting calories can help you monitor your daily caloric intake and ensure that you are consuming the right amount of food to achieve your body composition goals. You can read our 4 step guide for calculating your calorie target here.

Ultimately, the most effective approach is one that works for you and your lifestyle. Some people may find it easier to focus on eating clean, while others may prefer the structure of counting calories. It’s important to experiment and find what works best for you, while still keeping in mind the importance of balanced nutrition for overall health and well-being.