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).
To carb or not to carb for breakfast that is the question …. my answer is always it depends. In my experience I always give carbs around the most active time of day and / or training. The majority of people work a 9-5 desk job and train after work so the need for carbohydrate to fuel physical performance is reduced. Having a low carb breakfast can be beneficial for a number of reasons..
1. Blood sugar regulation – eating carbohydrates in the morning without protein and fats can cause a huge spike in insulin which is usually followed by a big drop, an energy slump and hunger … queue morning biscuits
2. Appetite regulation – eating a high protein and fat meal is more satiating than carbohydrate and having this first thing in the morning can regulate those mid morning hunger pangs!
3. Training fuel – saving carbohydrates for the training window means you will be both fuller and more energised around your workout and you will benefit from the increased uptake of carbohydrates post workout increasing recovery and utilisation of those carbs!
4. Boredom – carbs are easy to eat. Protein and fats not so much. Having carbs in that morning window is more likely to make you eat more carbs to snack on when you’re bored at work …
However, if you’re a 5am club fasted workout and go kinda person always eat carbs post workout. Otherwise all day you’re running on empty.
Macros can be a minefield but they don’t need to be. See our nutrition calculator for guidance on macro splits or contact us for 1:1 support or some great low carb recipes!