When it comes to the concept of nutrition there is a lot of discussion around how to lose weight, gain muscle or what to eat to burn body fat, as well as a million and one different diets to choose from; it can be overwhelming. We’re increasingly being made aware to count our calories and track our food consumption with calorie counts now appearing on our menus when we go out to eat. Something we don’t see as much information about though is the quality of those calories or the nutritional benefits (or drawbacks) of your “12 week weight loss diet”.
Something we know to be true is that not all calories are equal; simply put a calorie is a unit of energy that you gain from the food and drink you consume; however a calorie is not representative of the nutritional value of that item of food or drink. As an example, some healthy fruits and vegetables can be high in calories vs a low calorie option such as a sub 100 calorie snack bar or diet drink but the lower calorie options have little to no nutritional value.
If you’re working towards a health & fitness goal or simply trying to live a healthier, longer life it’s really important to think about the content of the food & drinks you are putting in to your body, not just the calories – enter Macronutrients…When it comes to a balanced diet, macronutrients play a vital role. Carbohydrates, Proteins, and Fats all provide the body with energy, repair tissues, and sustain overall health. So let’s look a little closer at them.
When it comes to Carbohydrates we are taking on board 4 calories for every gram of carbohydrates we consume and they serve as our bodies primary energy source. We often hear the saying “no carbs before marbs” and carbohydrates are often demonised however they are essential for fuelling the body, supporting brain function and powering us through physical activity. They are found in various forms, from simple sugars in fruits to complex carbohydrates in whole grains and if we’re approaching carbohydrates from the perspective of wanting to fuel our body to the best of our ability it's a good idea to opt for more complex carbs like whole grains, fruits, and vegetables over refined sugars. This will help us feel more energised for longer and we get more bang for our buck when it comes to a better nutrient intake.
Proteins are often hailed as the hero macronutrient and with good reason. Similar to carbohydrates it’s 4 calories to every 1 gram of Protein, they are formed of amino acids and are what we would consider to be the building blocks of the body. Found in a variety of sources such as meat, dairy, legumes, and nuts, proteins are essential for muscle development and play a significant role in enzyme and hormone production. Not only this, they are crucial for cell growth, repair, and maintenance which is why they are so important if you are someone regularly taking part in physical activities and looking build or maintain your muscle mass.
Fats, just like Carbohydrates are often misunderstood. They have a higher calorie content with 9 calories in every 1 gram of fat however some fats are absolutely vital for several bodily functions. Different types of fats exist, with some being “better” for you than others. Saturated Fats and Trans fats don’t offer us much nutritional value and their intake should be limited due to their potential negative effect on our cholesterol levels as well the possibility of increasing our Visceral Fat (the fat build up around our organs). However Unsaturated Fats serve as an energy source for the body, can help in the absorption of fat-soluble vitamins, and provide essential fatty acids which are required for brain function.
A well-rounded or healthy diet is not just about the number of calories you are consuming in any one day, it’s important to recognise it also involves a balanced intake of macronutrients. Understanding the role of carbohydrates, proteins, and fats, and making informed choices about food sources, is essential for maintaining overall health and well-being.
For further nutritional advice and a detailed fitness plan please contact Tory Eyre @ + 44 7398 215361