Macronutrients are what make up the caloric content of a food. Sometimes referred to as "macros," the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from.
“CARBS MAKE YOU FAT” I hear this so often, and it's not the carbs making you fat it’s people over eating. There is NO NEED to give up carbs.
Carbohydrates include sugars, starches and fibers
Most types of carbs get broken down into glucose, or blood sugar, which your body either uses for immediate energy or stored as glycogen — the storage form of glucose — in your liver and muscles.
Carbs provide 4 calories per gram and typically make up the largest portion of people’s calorie intake.
Carbohydrates are found in foods like grains, starchy vegetables, beans, dairy products and fruits.
Protein is made up of 22 amino acids, nine of which are essential and cannot be made by the body. Therefore, these essential amino acids must come from our diet.
Protein builds, strengthens and repairs muscle tissue, makes antibodies for our immune system, produces hormones and enzymes and transports oxygen through the blood. Animal protein sources are considered the best sources of essential amino acids, although it is possible to combine plant-based foods to consume these also.
Like carbs, proteins provide 4 calories per gram.
NO, by eating fats It doesn't mean you get fat.
Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.
There are four major dietary fats in the foods we eat....Saturated fats, Trans fats, Monounsaturated fats and Polyunsaturated fats. The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil)
Fats have the most calories of all macronutrients, providing 9 calories per gram.
Your meal plan
Watch the video training below: on how to find your meals on the Trainerize app.
Tracking food intake
So on the Trainerize app on the program tab, you will have your daily calorie and macro split. You can use the meal plan ideas to pick meals and track them until you hit your daily calorie and macro intake (don't worry if you're a little off)
Counting macros is the process of tracking how many grams of each macronutrient you consume per day. And because protein, fat and carbohydrates each provide a certain amount of calories per gram, you are also tracking how many calories per day you consume.
Let’s use chicken breast for example. Let’s say the meal plan says 100 grams of chicken breast.
The next thing you do is weigh out the chicken to 100g raw and then go over to MyFitnessPal, type in “chicken breast” in the search bar, find it on there OR you can just scan the barcode. Roughly, 31g protein, 0g carbs, 3.6g fat.
And you do this with all foods you eat and hit your daily calorie/ macros intake.
Track food the night before on MyFitnessPal. Save regular meals on the MyFitnessPal app, this will save you time. Tracking food doesn't take long, but It's key to know much you're putting into your body.
Watch the video training below:
Pick a day to do your meal prepping. Sunday is a common choice.
Determine how much you want to prep. Experiment with prepping for two or three days.
I personally prep 1-2 meals, no need to prep a full week's worth of meals. But prepping some meals will help with staying on track. Lunch is a good meal to prep the night before, it will save the temptations of getting that "meal deal" from Tesco.
Use tupperware boxes, batch cook some meals, throw them in the fridge/ freezer, good to go the next day or so.
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