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Nutritional values
Calories explained
Every food has a calorie value, which is a unit of energy. Our bodies will either use the energy, store the energy or dispose of the energy. Calories are made up of macro nutrients which all have a calorie value. We help our clients to not be fearful of calories but to understand how they best affect us and how we can use them for our benefit.
Macro nutrients - Protein
Proteins are the building blocks for the muscle in our bodies. And particularly helpful in cell growth and development. The most protein is found in lean meats, fish and dairy. Some vegan protein sources include soy, nuts and beans and legumes, we help our clients to find the most appropriate sources for them.
Macro nutrients - Carbohydrates
Carbohydrates are largely an energy source. Nutrient dense carb sources include whole-grains, sweet potatoes, quinoa and fruit which provide sustainable energy. Refined carbohydrates have much less nutrients and due to this provide energy but usually a quick hit of energy, followed by a large crash. Refined carbohydrates include processed cereal and foods containing white flour. During our program, we want the majority of our carbohydrates to be nutrient dense.
Macro nutrients - Fats
Fats are another energy source and they also help to regulate cell growth in the body. Some healthy fats are found in fish, nuts and dairy. Saturated fats provide little energy and can also lead to excess fat stored in the body around our organs and through our arteries. Saturated fats include fatty meats, butter and cream, confectionery and oils. And again we help our clients to build a relationship with these elements to best understand how they work within our bodies.
Micro nutrients
We can get a lot of our micro nutrients from vegetables. Vegetables are full of vitamins and minerals which help to promote cell growth and general body function. We can of course use supplements to add to our vitamin intake but the best quality vitamins and minerals come from our vegetables. Leafy green vegetables have a higher quantity of micro nutrients, so we want to include plenty of these within our diet at all times, despite our goals.
Nutrition for fat loss
Every body responds differently to nutrition habits, however the one common theme is that we need to be in a calorie deficit if we want to lose body fat. This involves working out your body's maintenance calories, depending on your age, gender, height and activity levels, and subtracting calories from there. Usually a good calorie deficit would be 200-500 calories under maintenance but every case is unique. I will always gradually adjust calories and macros where necessary to ensure we keep energy levels and performance to an optimum level.