I should probably start by saying that if you’re reading this I don’t want to condescend you by talking to you like your 4 years old, but I really want to lay out all the fundamentals and hopefully remove any myths you may have heard in your search for answers. To do so, I’m going to strip nutrition as a topic down to its bare bones.
To be honest we all know a fair a bit about dieting, and for some of us we know too much! It’s the case of brain overload and because there is so much info out there, it all starts to contradict each other which then leaves us confused and frustrated making us jump of the diet ship altogether. If you ask me, every time someone asks me to do them a diet plan, I quickly try and change the phrase to healthy eating or nutrition plan, just because of the negativity that surrounds the word ‘diet’.
Having said that, a good knowledge of nutrition will better equip you to make informed sensible decisions on a daily basis whilst still enjoying some of the foods you love.
Are you ready? Let’s get started!
The bad guy right? Calories are just a unit of measurement. Scientist pretty much hook a food/drink source up to a machine called a calorimeter and measure the amount of heat it produces. We all need calories (energy) to survive and go about our daily business. That number varies largely due to a range of things such as:
– Activity Levels
A quick, easy way to calculate how many calories you should be consuming is by using a TDEE Calculator, just search for it in Google. If theaim is to lose body fat, you need to be consuming less calories than this number (250 less is a good place to start). If the goal is to gain weight, simple, consume more calories than the number again (250 more is just fine, though it’s not an excuse to eat like the guy out of Man vs Food).
Broken down into the following:
The macro most people should be concerned when it comes to training & dieting. Plays a huge role in muscle growth and repair and helps reduce hunger levels.
4 calories per 1g of protein
Red/White meat, Fish, Eggs, Greek Yoghurt, Nuts
The bodies preferred source of energy. This macro normally makes up most of your daily consumption. When over consumed, can leave you feeling tired and bloated. When consumed in correct amounts, can increase performance/energy
4 calories per 1g of carb
Rice, Potatoes, Grains
Commonly bad mouthed in the media for being unhealthy for you. Vital for hormonal balance and protection of vital organs/joints and brain function.
9 calories per 1g of fat
Oils, Oily Fish, Nuts & Seeds, Avocados
Having a greater understanding of various food sources and what we need to fuel our bodies with, will better serve you towards achieving your goals. Try to stay away from fads diets or quick fixes as they do not promote long term results. Instead, enjoy a balanced diet with a vast range of food you enjoy rich in those macros you have just familiarised yourself with and be conscious of your total calorie intake.
As I always say; a car needs fuel to perform its main task, when empty we refuel.
Till next time