Level B

Level B is largely similar to level A but with one very key difference – here you actively track the number of calories eaten. This approach is therefore perfect either for those with more advanced goals, for those who struggle to control their appetite and therefore habitually under or over eat when using the above approach, or those for whom the above approach is leading to stalled weight loss.

Largely inactive or a very small individual may find that the above approach gives them too many calories per day because they have a very low calorie requirement and therefore have very little ‘wiggle room’. Depending on food choices, a portion as defined by the packet may give these individuals more food than they actually need, per meal, and of course certain protein sources, have more calories per portion than others. Though adherence may be where it needs to be, simply controlling portions may not be enough and that’s where level B comes in.

To highlight another point, level B is fantastic as a day-to-day tracking method for those who would like to have some amount of accuracy but who don’t really need (or have the time or mental space) to use level C tracking.

Tracking calories rather than just food choice and portions is a small but critical difference as it allows you to ensure without doubt that you are getting close to the calorie balance which you need to reach the goal you want. The application of this method is generally the same as Level A, but simply with the additional step of taking calories into account while planning meals.

Much like with Level A, here you would use the protein content of a given protein source to determine the portion you are going to eat then you would add foods in the same order as you would have done above; only here it is possible to adjust the amount of each addition according to the amount of calories contained within the foods. This may mean that you stray away from the packet serving size suggestions on a number of occasions and at times it can prompt you to alter your food choice entirely for something a little less or more calorie dense.

For a few examples, consider the following:

• If you build a meal and it comes to 700kcal when you wanted to have 550, the 150kcal reduction could mean that you end up with only 30g of pasta. Instead you could swap this for potato or parsnip, or you could remove the starchy carbohydrate portion entirely, add some more vegetables and increase your fat portion to make sure you are satiated appropriately
• If you build a meal and want 800 calories but only have 600, you could either include a 200kcal snack later, or increase your portion of fats/carbohydrates to suit, depending on your preference
• If you are using a relatively higher calorie protein source such as eggs, salmon, mackerel or lamb to reach your protein goal and you find that it totals 400+kcals to get the portion you want, you may consider a smaller portion of this in combination with a lower calorie option (so instead of 6 eggs, 3 eggs and some black beans. Instead of 2 mackerel fillets, 1 mackerel fillet and 1 packet of prawns) or you could swap it out entirely until you have more calories ‘to play with’ at a different time. As a final option, you could reduce your meal frequency a little, to allow for a larger amount of per-meal calories

As you can see here, the addition of a level of accuracy greatly increases the opportunity we have for creating a much more personalised approach. Alongside the above you could unevenly distribute calories across the day if you prefer a large breakfast and dinner but find you are happy with something light like a soup or a salad for lunch. You could have a protein smoothie for breakfast allowing for something larger at midday, and again for dinner if this is your preference, too. Meal distribution and volume is a very personal thing, and will often change day-to-day depending on what you are doing, whether you are eating in a social setting, what time you wake up and how busy you are. If you have a deadline to meet and would rather graze throughout the day and make up for it later, or if you’re going out for a large meal and wish to create a ‘calorie sink’ as mentioned later, this allows you to do that.

Finally, calorie counting allows you to be more flexible with your diet, but we will come to that in time. 

For now, a summary of Level B:

• Level B is largely like level A. You manage most of your nutritional approach through food choice, but rather than using packet portion recommendations for portions you would calculate the calorie content of a meal and then use this to determine how much to eat
• Protein goes on the plate first, then vegetables, then starches and or fats
• If the calorie amount of the meal is too high, reduce either starches or fats, or both. You may also consider swapping fruits for non-starchy vegetables or opt for a leaner meat, as this reduces calories without reducing food volume
• Keep a record of your adherence to your calorie goal. If you have not been adherent and didn’t get to your goal, you know what to do. If you have been adherent and progress is slow or non-existent, it’s a simple step to simply alter your chosen intake by reducing a further 5-10%