That’s a measuring 1/3 cup. As you can see, I wouldn’t even notice this as a very tiny handful of dried cranberries. Yet, that little serving would be well over 30 grams of sugar. I could throw back 4 or 5 without thinking anything of it. 120-150 grams of sugar without a mental note. Meanwhile, the average person needs over 150 grams of protein to have a shot at fitness. In lean meat, that’s one and a half pounds. I mention lean meat, because there is no additional wasted space or calories. Still, the volume of that, though it varies a little, is well beyond 3 measuring cups packed tight. Think about that. NINE times the volume of the cranberries. Never mind the purchase, prep, chewing, clean up. To get that same 150g of protein from plant-derived sources, like seeds and nuts, it would take over 6 cups; and you would also invite over 450 grams of accompanying dietary fat (4,000+ calories) to do so.
This is why, if I catch you saying, “we eat pretty well” or “I did pretty good on my protein last week” or “I only had a little of _____”, I have to tell you that you’re grotesquely lying to yourself. If you're in a time of maintenance, sure. Estimate. Approximate. Cruise. But if you're trying to change, estimation is dishonest. If your mind and body are wired to be fat, you will never intuit or estimate the correct eating for progress. Never. I have been a professional at this for close to 20 years, thinking about nutrition for 30, and I can’t do it well. Don’t you dare.
200 grams of sugar will look like nothing to you. 50 grams of protein will look excessive. That wiring isn’t getting reprogrammed any time soon. Sorry, not sorry. You have to be precise. I have to be precise. Estimation kills dreams, goals, motivation, drive, progress, trajectory, improvement, growth, benefit. Estimation kills.
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