'Should I Track Calories From Vegetables?'

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Video Summary:

Most vegetables are very low in calorie density in comparison to other foods, and so a lot of people ask me whether or not it’s even necessary to track them.

So first off, just to get this out of the way, just like all other foods, vegetables do contain calories and this idea that the calories in vegetables somehow “don’t count” because your body supposedly expends more calories chewing and digesting them than the actual calories they contain is a complete myth. You will hear some people talking about this idea of "negative calorie foods", but it’s just not true. There is energy content in vegetables and that energy content does contribute to your overall daily calorie intake.

So the question of whether or not you should actually track the calories and macros from vegetables basically just comes down to your individual situation and it depends on how precisely you’re aiming to track your daily calories and macros, as well as the total amount of vegetables you’re eating.

If you’re someone who is serious about their diet and you want to be really on point with it, (so you’re trying to maintain a reasonably tight calorie surplus or deficit) and you’re eating a decent amount of vegetables per day, then yes, you should be tracking vegetable calories because they can add up quite a bit over the course of the day and they can make a notable difference to your totals.

For example, if you were doing a focused cutting phase and trying to maintain a 500 calorie deficit through your diet, but you were also eating vegetables 3 times a day with reasonable portion sizes, that could very easily add up to a couple hundred calories or more per day, which is very significant when you’re trying to lose fat.

So if you were just eating a ton of vegetables without tracking anything then that could easily cut your deficit in half if you aren’t careful.

On the other hand if you’re not tracking exact macros and you’re just trying to maintain a rough overall calorie surplus or a deficit, and you’re only eating a small to moderate amount of vegetables daily (maybe you’re mixing a few veggies into an omelet, or adding some lettuce to a wrap, or having like a small serving with your dinner) then the calorie content is going to be so low that in the big picture it’s probably not really going to matter.

Another important factor to take into account on the issue of tracking veggies is the types of vegetables that you’re eating. Some veggies are actually quite a bit more calorie dense than others and this definitely plays a big role in how important it is to track them.

For example, 100 grams of lettuce will give you just 15 calories, whereas something like kale is over 3 times higher and will give you 50 calories for that same serving. Another example is cucumber which is extremely low in calories at only about 10 calories per 100 grams, whereas broccoli will give you 35, and again that’s only 100 grams which is not a very big serving.

Most people will generally eat more than that at a time, and do it multiple times a day, and so the specific vegetable choices you’re making does change things quite a bit.

So, should you track calories and macros from vegetables?

There’s no black and white answer here and it just depends on how precise you’re trying to be with things and what your goals are.

However, just keep in mind that the calories from vegetables do “count” towards your daily energy intake, so if you are trying to hit a specific calorie target and you’re eating a decent amount of veggies each day, then you do need to be taking them into account because the total calories will add up over the course of the day and it could make a measurable difference to your results.

On the other hand if you’re not trying to be as precise with your diet and you’re not eating a huge amount per day, then it will likely be a waste of mental energy to bother keeping track of them.

[Sean_Nalewanyj]

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[annr]

Damnn..here i am eating vegetables like crazy and thinking im cheating the system.

[morgan]

Been using chronometer and looking at the micronutrients from tracking vegetables is pretty cool

[mrwilliams]

I never count veggies. And, I eat a shit load of green veggies. I only count macros. I rather be able to shit than get a little bit leaner.

[miskee]

Hi Sean!

First off: thanks for all this great, precise and informative content! I've been following your videos for quite a while now and you seem to have acquired an impressive depth of knowledge in this specific field. Most of the subjects you've covered have been quite eye-opening and very entertaining to delve into!

Secondly: I'm wondering if you can provide any basic advice/information on how a beginner can find out and finetune his ideal personal macronutrient needs for optimal beneficiality. I'm basically eating random amounts of protein, carbohydrates and fat, but at least from (relatively) healthy sources and with a certain balance.

Should there be a goal of, for example 500 grams of protein, fat and carbohydrates in total which gets divided up into 250 grams of protein, 200 grams of carbohydrates and 50 grams of fat? The numbers were pulled out of thin air to serve as an example. Some people go for a "50/30/20 split" of 50% protein, 30% carbs and 20% fats, but what total sum are these percentages based on?

Third and final question: I've heard that protein should be consumed within 30 minutes after a workout session in order to avoid catabolism. If I work out for an hour, the exercises I've performed within the first 30 minutes of my program fall out of that 30 minute range of required protein consumption. It's probably not that precise, but does it mean that at least minimal catabolism is "unavoidable" if I don't consume some protein during my workout session (or slowly digestable proteins prior to the workout)?

Furthermore, I often eat tuna after a workout, since I like the flavour and the price and it seems to be a decent source of protein. I'm wondering if this type of protein absorbs too slowly and I get the benefits of it "too late" (i.e. after the 30-minutes-to-catabolism -thing). I'm currently unemployed and very conservative with money, and I haven't bought any whey protein powder YET. I know you get a lot of bang for the buck, but I'm still not fully convinced that it's a necessary supplement for me.

I often eat things like yoghurt, quark, tuna and non-fat cottage cheese as well as milk after my workouts, and sometimes before them as well for protein.

Any info would be highly appreciated!

miskee11 from Finland signing off. Peace!

[anthonyd]

I think everyone should track vegetables. The true questions we should be asking are to track whether it's cooked or raw & how much of your carbs should come from starchy, fiber, and sugar because all forms are completely different..

[MrUSPD]

my lower back is kind of sore, should i still deadlift today and just take some pre workout? 
i was thinking doing heavy, low rep sets, 3-5 reps about 4-5 sets and then some light deadlift after that.... i was thinking of trying a 1 rep max today....i just stretched and i was thinking about trying to do a 1 rep max today, 325lbs

[jan-hendriktrichet]

Unrelated question Sean, but I was wondering about incorporating my Yoga workout in the evening after I do your BTB workout in the morning. Good or Bad idea? It would be nice to hear your thoughts on stretching and flexibility in general.

[jacquesmoussafir]

Hey sean, I've heard that quite fibrous vegetables will reduce your overall calorie consumption therefore making it a 'free' food. What is your take on this?

[khaledfahad]

sean you said that you are going to cut for 4 to 6 weeks is that ok to do then go back to a bulk or will it maes up your hormones?

[doyourbest]

this is exactly why i don't track calories from cap'n crunch or fruity pebbles, but your mileage may vary.

[joelarsen]

Hi sean. I have been cutting since the last week of May and i am still going. And i was not even THAT fat. The problem is that i dont seem to loose enough fat although i somehow drop in weight, (have lost 9kg) so far. So would you advise that i take a 1-2 pause and increase calories to boost my metabolism. Please help couldn't find a video about this subject,

[electricsoul]

Hey Sean what are your thoughts on a vegan diet for anyone wishing to build a body on fruits, vegetables, and grains alone? There's a lot of controversial debates on youtube regarding vegans and protein. I know you are an unbias person who provides accurate information so I thought I'd better hear your take on this before fully transforming to a vegan diet. I want to be a vegan but I always had doubts about getting big and swole without any meat or any animal byproducts whatsoever.

[hashimnumi]

great work 👍👍
question
what about fruit do I need to track them

[UNGETABLE]

Sean do you count protein from veggies? My protein for the day is about 180grams. If i include veggies, it shoots up to 190+ Thanks!

[LoveLife-gvjg]

I agree everything you eat matters but IMO if the average person eating veggies most of the day needs to track vegetable cals they may need to check for an eating disorder. I came here because I'm on a plant-based diet, in the gym with a trainer 2 days a week and on my own 3 days but I'm only losing 1-2 lbs a week. I thought maybe it could be the vegetables but I'm not willing to give them up regardless of cal count.

[benzodweebguides]

hi youtubers, im a fair bit overweight and doing an intermittent fasting diet of 1500 with a 4 hour window. the the thing that i want to know is sean is talking about people that are already at a nice weight. i know that vegies are calories just like the rest of them but as someone who wants to lose weight AND wants to have a healthy diet, will it effect my goals if i eat a cheeky salad/ fruit or plain old raw carrot? MAN NEEDS

[mikepawlikguitar]

I think if you're cutting, yes, if you're bulking, don't worry about it. Unless you're eating 100+ calories of veg a day, then yes. But that's a lot of veg. Also not necessary, and can lead to bloating and indigestion. Veg ain't everything they're cracked up to be

[kevinkemp]

If your not eating a bunch of shit I don’t think you need to count

[benjaminblanco]

Yeah. How one metabolically uses dietary intake is a real thing. This is what you call BS ‘advice’.