What We’ll Cover

But First, A Quick Review: Calories, Macronutrients, and Micronutrients

Part 1: Portion Control Strategies:

Calorie Counting

Benefits

Challenges

Macro Tracking and “If It Fits Your Macros” (IIFYM)

Benefits

Challenges

High-Protein, High-Fat, and High-Carbohydrate Diets

Benefits

Challenges

Supplement Support for Portion Control Strategies

Who Portion Control Works Best For

Part 2: Time-Based Strategies

Variations of Intermittent Fasting

Benefits

Challenges

Front-Loading Calories and Chrononutrition

Benefits

Challenges

Supplement Support for Time-Based Strategies

Who Time-Based Eating Works For



Part 3: Food-Type Diets

The Mediterranean Diet

Benefits

Challenges

Vegetarian and Vegan Diets

Benefits

Challenges

The Paleo Diet and Whole-Food Elimination Patterns

Benefits

Challenges

Supplement Support for Food-Type Diets

Who Food-Type Diets Work For

A Final Word on Diets

But First, A Quick Review: Calories, Macronutrients, and Micronutrients

NOBULL’s Nutrition 101 gives a deep dive for a full introduction to nutrition basics. But to understand general diet breakdowns, a quick vocab refresh is needed.

Calories are a unit of energy. Most commonly, a Calorie is a measurement of how much energy is in food. Though they normally get thrown into a body composition conversation, Calories are much more. They are the foundation of every physiological process, driving physical and cognitive performance, recovery and adaptation, immune function, mental agility, and hormonal optimization. Peak performance requires calories.

Macronutrients: These are the big three nutrients that most people think about when thinking about nutrition: carbohydrates, fats, and protein. Primarily, carbs and fats serve as fuel sources, while protein provides amino acids, which serve as the building blocks for multiple structures and compounds throughout the body.

Importantly, each macronutrient supplies different amounts of calories. Carbohydrates and proteins each supply four Calories, while fats supply nine.

Micronutrients: This category is primarily made up of vitamins and minerals, compounds that are essential for supporting the multiple processes throughout the body, but are needed in much smaller amounts.

Micronutrients do not supply calories to the body in any fashion.

And with that quick refresher, it’s time to dive in.

Part 1: Portion Control Strategies:

Calorie- and Macro-Tracking Approaches

Portion control is the most direct way to monitor and adjust fueling strategies supporting performance and body composition goals.

It’s not trendy. It’s not flashy. But it is effective.

Portion-control methods include calorie counting, macro tracking, and macronutrient-focused strategies such as high-fat or high-protein diets. The methods vary, but the mechanism is consistent: regulate total intake.

For high-performers, these approaches offer something that no other method can: precision.

Calorie Counting

Calorie counting is one of the most basic, nonetheless structured, versions of portion control. With this strategy, intake (in Calories) is quantified and matched to the desired outcome.

A large body of research and anecdotal experiences strongly support the notion of counting calories to help realize performance and body composition goals.

One 2020 study out of the University of South Florida demonstrates this clearly. When placed on a diet, all the participants lost weight. No surprise there.

But what is interesting about this study is how they approached caloric restriction. Researchers approached caloric restriction on a weekly basis, not a daily basis, and adjusted accordingly. One group had a continuous reduction in caloric intake of 25% each day. The other had a 35% restriction during five days of the week and were allowed to eat 100% of their maintenance calories on the remaining two days.

While this study is solely looking at body composition, the point stands. Long-term caloric manipulation, despite fluctuation in caloric intake, can still elicit results, especially when paired with structured exercise.

This also points to the flexibility of this methodology. Calories can be increased on days when training demands are high and decreased when demands are on the low side.

Benefits

• Direct control
• Adjustable to caloric needs
• Strong scientific evidence
• Predictable outcomes

Challenges

• Requires constant tracking
• Food weighing and logging
• Portion creep
• Potential underreporting
• Can become mentally strenuous

Macro Tracking and “If It Fits Your Macros” (IIFYM)

Macro tracking takes calorie tracking to the next level of detail. Instead of just adjusting for a set amount of calories, specific protein, carbohydrate, and fat targets are created.

Though a Calorie count is still needed, it falls into the background very quickly. Once determined, caloric requirements set the guardrails for total macronutrient selection.

A set ratio of macronutrients is then put into place (remember, each macronutrient has Calories) to match training demands and outcome goals.

Once macronutrient levels are determined, you just have to make sure that you consume all the required amounts of each. Outside that requirement, it is extremely flexible.

Benefits

• Gives better direction for macronutrient requirements
• Allows for greater lean mass support when protein is prioritized
• Flexible food selection
• Promotes performance support when carbohydrates are properly allocated.

Challenges

• Flexibility becomes an excuse for low-quality food choices
• Tracking fatigue
  • Food needs to be weighed and logged
• Overemphasis on macronutrients at the expense of micronutrients

High-Protein, High-Fat, and High-Carbohydrate Diets

Macro-based strategies often get framed as their own separate “diets”, but they still align with portion control. Each diet simply chooses to lean into one specific macronutrient while limiting the others.

Luckily, their names are so straightforward that there is really no need for further explanation.

High-protein diets consistently show benefits for satiety and lean mass retention (1, 2), suggesting their utility in maintaining a caloric deficit.

High-carb and high-fat approaches have also shown success, with adherence being the main deciding factor. Though high-carbohydrate approaches may better support high-volume training due to glycogen demands (3).

Benefits

• High protein provides satiety and preserves lean mass during caloric restriction
• High-carbohydrate diets can support high-volume training
• Diets already lean towards the preference of the individual

Challenges

• Over-emphasis on macronutrients can hinder performance
• Can underplay food quality
• “High-fat” often becomes “high-calorie”

Supplement Support for Portion Control Strategies

When portions are controlled, nutrients are as well. Depending on the strategy implemented, crucial nutrients that support optimal physiological function can get sacrificed as collateral. To ensure complete nutrient support, consider the following supplements:

• Multivitamins: Micronutrients like vitamins and minerals can easily get left off the plate when portions are strictly controlled. Multivitamin supplements can help fill the gaps in micronutrient intake when limiting portions.
• Protein powder supports muscle mass and function, especially when in a caloric deficit. Protein powder can serve as a great source of protein when macros and calories need to be balanced for optimal portion control.
• Fiber promotes digestion and satiety when not accounted for in carb selection. Fiber needs are often missed when portions on the plate start to shrink.
• Creatine supports creatine stores and muscle function, especially when food-based protein intake is low.
• Omega-3 fatty acids are another compound that can be cut quickly, especially as fat sources are eliminated from the diet. Supplementing with omega-3’s can help supply these crucial compounds for optimal performance.

Who Portion Control Works Best For

Portion-control strategies work best for individuals who enjoy the details. They want measurable control and performance alignment.

It scales. It adapts. It adjusts with training cycles.

It requires honesty and consistency. But, from a physiological standpoint, it is one of the most direct levers available.

Part 2: Time-Based Strategies

Intermittent Fasting and Meal Timing

Time-based strategies change the schedule, not the food.

Instead of focusing on the portion size, they focus on the eating windows. Said differently, when you eat becomes the variable.

Intermittent fasting, time-restricted eating, and front-loading calories are all excellent examples of this category. The structures vary, but the goal is the same: regulate intake through timing.

Variations of Intermittent Fasting

Intermittent fasting has a wide variety of strategies associated with it. Some view it through the lens of hours, while others look through the lens of days.

When viewed on a daily level, intermittent fasting alternates periods of normal eating with periods of significant restriction. Two very common formats include alternate-day fasting and the 5:2 approach.

The first is very intuitive. One day consists of normal eating, the other has significantly reduced calories (some groups suggest as little as 25% of daily maintenance, others suggest none at all). The 5:2 method, on the other hand, calls for maintenance-level eating for five days and a 75% cut in caloric intake for the next two.

When the timeframe gets narrowed down to a singular day, the restriction and consumption come in hours, often with six to 10 hours for food consumption: same concept, just shorter fasting periods.

Benefits

• Very Clear structure
• No need for weighing food and food logging
• Simplifies decision-making

Challenges

• Hunger spikes during adaptation
• Could hinder performance if misaligned with physical activity
• Long-term compliance can be difficult
• Not ideal for those with high energy demands
• Meeting nutrient requirements is difficult

Front-Loading Calories and Chrononutrition

Not all time-based strategies are built around fasting.

Some approaches focus on when to consume the majority of their calories or macronutrients.

Some suggest that consuming a majority of their calories earlier in the day, with a large breakfast and smaller meals at dinner, aligns better with the circadian rhythm.

This isn’t anecdotal. There is actually research to back this up. A 2023 article examined the relationship between when a meal was consumed and markers of obesity and found that later meal consumption (first and last meal) was associated with a higher BMI.

Clinical trials further support these associations. A 2013 study in Obesity examined the effects of eating a larger breakfast and subsequently smaller lunch and dinner, and eating a smaller breakfast with gradually increasing lunch and dinner sizes. At the end of 12 weeks, those eating the larger breakfast showed greater weight loss and improved health markers, despite similar caloric intake.

Again, this is not a weight loss talk. But it is interesting that in a weight loss study, where similar improvements in body composition and health markers are expected in both groups, the chrononutrition group outperformed its inverse, suggesting a more optimized strategy when physiological needs and nutritional resources are aligned.

Benefits

• Seems to align with the circadian rhythm
• Simple protocol

Challenges

• Ensuring adequate protein intake
• Could hinder evening training and recovery
• Potential conflict with work schedules
• Requires planning and tacking

Supplement Support for Time-Based Strategies

When the eating window shifts or is minimized, getting in all the needed nutrients can be challenging. This is where supplements shine. They are a fast way to make sure that adequate amounts of needed nutrients are easily ingested. Though the list is similar to the previous section, the reasoning changes.

• Multivitamins: Eating in tight windows or in minimal amounts on fasting days hinders the consumption of adequate amounts of vitamins and minerals. Multivitamin supplements can help support these needs.
• Protein powder supports muscle mass and function. Protein powder can serve as a great source of protein when trying to meet protein requirements in a short time frame.
• Fiber promotes digestion and satiety. This can play a role when not accounted for in carb selection. Fiber needs often become an afterthought when eating time is restricted.
• Creatine supports creatine stores and muscle function, especially when food-based protein intake is low.
• Omega-3 fatty acids are another compound that can be cut quickly, especially as fat sources are cut from the diet. Fat can be filling, making it hard to consume ample amounts in a short time frame. Supplementing with omega-3’s can help support the consumption of these compounds when consuming adequate amounts of healthy fat seems like a homework assignment.

Who Time-Based Eating Works For

Time-based eating works best for those who prefer structure over tracking.

It can reduce decision fatigue, helping to improve consistency. But it must support training volume and recovery demands. If performance starts to suffer, then the strategy is off, and something needs to change.

Timing is a tool, not a shortcut. Optimal performance requires optimal application.

Part 3: Food-Type Diets

Mediterranean, Vegetarian, Vegan, and Paleo Diets

Instead of focusing on amounts or timing, food-type diets emphasize specific food patterns. The structure is simple inclusion and exclusion. Certain foods are prioritized, others are limited or removed.

The Mediterranean Diet

The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, olive oil, fish, lean cuts of meat, and moderate dairy intake.

This diet is one of the most researched diets out there. Its spread of healthy fats, lean meats, and high fiber and micronutrient content make it a perfect model for supporting body composition and markers of cardiovascular health.

That’s not hearsay. It’s science. A 2013 study demonstrated a significant reduction in waist circumference and improved cardiometabolic markers when individuals consumed a Mediterranean diet supplemented with nuts.

This research goes well beyond clinical groups. A 2025 meta-analysis looking at the effects of the Mediterranean diet on athletic performance suggests its positive influence across aerobic and anaerobic performances.

Benefits

• High micronutrient density
• Cardiovascular support
• Reported performance support
• Balanced macronutrient profile

Challenges

• Can become calorie-dense if left unchecked
• Protein intake has the potential to be suboptimal
• May take meal prepping

Vegetarian and Vegan Diets

Both of these diet strategies limit or eliminate animal products with a strong emphasis on plant-based foods.

These diets do have their benefit with research demonstrating decreases in bodyweight (2) and improvements in markers of cardiovascular health (3).

Nevertheless, high-performers require, well, the ability to perform.

The exclusion of animal products cuts out a list of important macro and micronutrients. Most obviously, protein. Protein is a key supporter of multiple functions throughout the body and lean mass. Without adequate amounts of protein, performance can suffer. Many, but not all, plant-based proteins are notorious for having incomplete amino acid profiles.

The missing micronutrient list is pretty extensive as well. Vegetarian diets can elicit suboptimal vitamin B12, iron, zinc, iodine, calcium, and long-chain omega-3 fatty acids, and creatine levels.

Active individuals must consider these shortcomings to continually meet the high demands of their day-to-day and training.

Benefits

• High fiber content
• Low saturated fat intake
• Ethical and environmental alignment

Challenges

• Potential macro- and micronutrient deficiencies
• Requires creativity to ensure optimal macro- and micronutrient intake
• Potential to hinder training performance and adaptation

The Paleo Diet and Whole-Food Elimination Patterns

The Paleo diet emphasizes lean meats, fish, fruits, vegetables, nuts, and seeds while eliminating grains, legumes, and dairy.

With a foundation emphasizing whole foods and decreasing processed foods, it is no surprise that this diet pattern has been shown to elicit positive effects on body composition and cardiometabolic markers (4, 5).

And while some research suggests that this diet does not hinder performance, its lack of grains and other carbohydrates does draw some concern.

Benefits

• Emphasizes minimally processed foods
• Helps reduce refined carbohydrate intake

Challenges

• Fiber can vary widely
• May be missing some micronutrients
• More research is needed to fully understand the performance implications

Supplement Support for Food-Type Diets

When whole foods are eliminated, key nutrients can go with them. Restrictive dieting practices, like food-type diets, require supplementation to help fill the gaps and ensure adequate intake of micro- and macronutrients for optimal performance support.

• Multivitamins: Many food-type diets cut out foods that contain key micronutrients, which can lead to deficiencies. Multivitamin supplements can help support these needs and ensure optimal physiological function.
• Protein powder supports muscle mass and function. Protein powder can serve as a great source of protein when trying to meet protein requirements. Plant protein powders are almost a necessity for those following vegan and vegetarian strategies.
• Fiber promotes digestion and satiety. This can play a key role when not accounted for in carb selection. Fiber needs are often missed when whole-food carbohydrates are cut from the plate.
• Creatine supports creatine stores and muscle performance, especially when animal-based protein intake is low.
• Omega-3 fatty acids are another compound that can be cut quickly, especially as animal sources are cut from the diet. Supplementing with omega-3’s can help supply these crucial compounds for optimal performance. Vegetarian options have recently been made available to help support those following vegan and vegetarian strategies.

Who Food-Type Diets Work For

Food-type diets work best for those who want structure without tracking numbers or the clock.

Each diet easily defines what is allowed. If the food meets the criteria, it goes on the plate. If not, it doesn’t.

With adherence to the food guide and protein and caloric requirements met, success can be easily realized.

The NOBULL Bottom Line

Diets are nothing more than nutritional strategies implemented to support desired performance and body composition goals. They are extremely personal, and each strategy can be mixed and matched to meet almost every individual preference.

Time-restricted Mediterranean? Sure. IIFYM vegan? Absolutely.

Just remember the three main points of nutrition:

1. Calories are energy. They are the foundation of realizing performance and body composition goals. They must be balanced with training performance and recovery demands. Too many, and body weight goes up. Too few, and body weight goes down. Plan appropriately.
2. Protein is a must. No matter the strategy, ensure that adequate amounts of protein are being consumed to realize goals.
3. Don’t stop. When you fall off the wagon, get back on. Consistency is the most important to dieting strategies. Consistency gets results, consistently.

After that, as long as the chosen method supports your unique goal and easily fits into your lifestyle, keep going and watch your performance and body composition goals become a reality.