Calories (Kcal): These are units of energy given to food that our body needs in order to function. Your daily calorie need is dictated by your individual body type, genetics and daily energy expenditure. To lose weight a calorie deficit is needed.
Macronutrients: There are 3 macronutrients required for energy, growth, repair and bodily functions and these are protein, carbohydrates and fat. The suggested amounts of how much of each macronutrient you should eat each meal will be given to you on your Nutrition Plan.
Protein: Protein is made up of amino acids which are the building blocks of tissue within the body and are crucial if you want to build or retain muscle and lose fat. Typically the more muscle you have the higher your metabolic rate will be, so it is essential to eat sufficient protein from a variety of foods (e.g. quality meats, fish, eggs, whey).
Carbohydrates: Carbohydrates provide fuel for our bodies to function and train at higher intensities. In this plan we recommend eating complex carbohydrates (e.g. potatoes, rice, oats) that will keep your blood sugar and energy levels more stable throughout the day rather than eating simple carbohydrates (e.g sugary or proceessed food).
Fats: Fats are essential for health. They help absorb fat soluble vitamins, protect cell membranes, protect our organs, reduce inflammation and help produce hormones. We recommend consuming monounsaturated & polyunsaturated fats, which are high in omega 3 and 6 (e.g. nut/seed/olive oils, nuts, avocados, oily fish), and a small amount of saturated fat (e.g. eggs, lamb, chicken with skin, butter). Avoid trans-fats as much as much as possible, as these provide no benefits to your transformation or health (e.g. cakes, biscuits, fried food, margarine).