The 800 Gram Challenge
By: Zach Colangelo
In this week's newsletter, I wanted to share a nutrition strategy that I use daily. Our everyday diets should consist of minimally processed foods that are high in protein in conjunction with at least 8 servings per day of fruits and vegetables. Before we begin, I want to explain a few different terms and ideas that may be useful.
The “D” Word
The word ‘diet’ has a very negative connotation tied to it when in reality, the word ‘diet’ comes from the greek word, diaita. Diaita means “way of life” but in our society, the word diet is always referred to as trying to lose weight. Our dietary patterns are formed from our environments, the people we associate ourselves with, where we live, and our lifestyle choices. The word ‘diet’ is not a negative thing, simply put it is our everyday dietary patterns or behaviors that we consume regularly.
Macros
Macros or macronutrients consist of three different categories of nutrients that you consume most that will provide you with your energy for the day. Protein, carbohydrates, and fats are the big three where all of our calories come from. In the newsletter from two weeks ago, our article Prioritizing Health mentions body composition and calorie content of each gram of each macro, below I have included those numbers again.
Protein = 4 calories per gram
Carbohydrates (Carbs) = 4 calories per gram
Fats = 9 calories per gram
Micros
Micros or micronutrients are the little brothers to the macros, according to the CDC, “Micronutrients, often referred to as vitamins and minerals, are vital to healthy development, disease prevention, and wellbeing. Except for vitamin D, micronutrients are not produced in the body and must be derived from the diet”.
Who created the 800-gram challenge?
The 800-gram challenge was created by EC Syncowski, a Certified Nutrition Specialist and Licensed Dietician Nutritionist who holds two master's degrees in environmental sciences (with a focus on genetics) and Nutrition & Functional Medicine.
EC has over 20 years of experience working in corporate wellness and helping hundreds of gyms navigate through nutrition consulting for their members. EC uses evidence-based data and translates it into solutions for everyday success.
What is the 800-gram challenge?
The 800-gram challenge is consuming 800 grams, by weight, of the fruits and vegetables of your choice per day while you continue to eat whatever else you want. No restrictions, just additions. The purpose of the no-restriction, just additions of fruits and vegetables is to add health-promoting foods that are lower in calories, higher in volume, fiber, and micronutrients. The goal is that the foods higher in volume and fiber will keep you fuller longer which will drive those more calorically dense, highly palatable foods out of your diet. According to EC, 800 grams by weight of fruits and veggies is 400-500 calories and roughly 6 cups.
Below is a list of foods that count towards the 800-gram challenge, just because they do not count does not mean you have to avoid these foods. (The image is taken directly from EC’s website)
What about protein?
If you remember the Prioritizing Health article, I stated the importance of protein for body composition. The same rules apply for the 800-gram challenge, try to consume at least 0.7 grams of protein per pound of body weight. This number can go upwards of 1.2 grams per pound of the body but there are not any additional benefits to eating more protein and now we must pay attention to the additional calories coming from the extra protein.
Example day of eating for Zach:
I weigh 185 pounds so I should try to consume 130 - 220 (0.7 - 1.2g per lb of bodyweight) grams of protein each day. At 4 calories per gram that would be anywhere from 520 to 880 calories just from protein, so let’s make it easy and meet in the middle so 1 gram of protein per pound of body weight. At 185 pounds, I will consume 185 grams of protein which is 740 calories then from there I fill the rest of my calories from fruits and vegetables.
Calorie and Macro Breakdown
Breakfast: 34.2g of protein / 19.9g of carbs / 18.6g of fat
Snack #1: 16.4g of protein / 26.9g of carbs / 3g of fat
Snack #2: 43.8g of protein / 46.7g of carbs / 4.1g of fat
Lunch: 40.7g of protein / 45.7g of carbs / 20.5g of fat
Dinner: 52.5g of protein / 40g of carbs / 3.2g of fat
Snack #3: 8g of protein / 85g of carbs / 21g of fat
Totals: 196g of protein / 264g of carbs / 70g of fat / 27g of fiber
1000 GRAMS (in weight of fruits and vegetables)
Calories: 2,488
As you can see, I consumed more than 800 grams (in weight) of fruits and vegetables. It would be very difficult for me to consume an excessive amount of calories for the day because of the volume of food, fiber content, and high protein diet. The day of eating also included multiple snacks and even a dessert, my goals will determine how much other foods I will consume. If I am trying to build muscle I need to be in a calorie surplus so I would add more sweet potatoes, and rice, and instead of non-stick cooking spray I could cook with olive, avocado oil or butter. If I am trying to lose weight, I wouldn’t eliminate anything, I would just eat a little less rice, potatoes, and dessert. Eating only 1 serving of frozen yogurt and half a serving of the chips ahoy cookies alone brings my calories for the day down to 2,213.
Please note, the day of eating above is not specific dietary advice to anyone reading this, it is an example of how I incorporate the 800-gram challenge into my life. There is nothing uniquely beneficial to the 800-gram challenge outside of it being a competition with yourself and creating a dietary pattern of mainly high-protein meals with lots and lots of plants.
EC has a more in-depth PDF book for sale on the 800g challenge if you would like to learn more! She is also very active on her Instagram account where she posts daily stories and posts about the 800-gram challenge. Please reach out if you have any questions and I will link her website below.
https://optimizemenutrition.com/800g/
EC’s Instagram: optimizemenutrition
In health,
Protocol10 Team