A CALORE DEFICIT is our priority-number one for fat loss ⚖️ Period ?
But once we’ve calculated our calorie requirements (aka worked our “CALORIE
BUDGET”), what can we spend our calories on? ?
For sale are THREE nutrients: protein, dietary fat (commonly just called fat) and carbohydrates – collectively known as macronutrients, or macros
Each macronutrient comes with it’s own functions AND price tag in calories ⬇️
1️⃣ CARBOHYDRATES ? // are our generally considered our body’s primary energy source. They cost 4 calories per gram – REGARDLESS of how healthy they are! So, if we eat 100g of carbs, that means 400 calories of your budget spent ?
HEALTHY sources of carbs include ⬇️
Fruit; vegetables, oats, potatoes; wholemeal bread, rice & pasta
2️⃣ PROTEIN ? // provides the building blocks we need for repair & recovery. Like carbs, protein costs 4 calories per gram – so if we eat 100g of protein, that means 400 calories in.
LEAN sources of protein include ⬇️
Chicken, turkey, 5% beef, white fish, tuna, prawns & protein powders
3️⃣ FAT ? // is essential to balance hormone levels and for brain functioning. REGARDLESS of how healthy they are, fat cost 9 calories per gram – and, hence, is the most expensive macronutrient. If we eat 100g of fat, that means 900 calories in ? So be mindful of portion sizes!
HEALTHY sources of dietary fat include ⬇️
nuts, nut butter, oil, avocados, salmon, & seeds
? ALCOHOL ? // woooaaaah! Let’s not forget about alcohol ? Alcohol, in some ways, might be considered the FOURTH macronutrient. It contains 7 calories per gram, which makes it the second most expensive.
Calories from alcohol can be very sneaky – especially when they come with additional carbs e.g. in cider (apples), wine (grapes) and beer (wheat). As always, the devil is in the dosage, so be mindful ?
Do they offer any goodness? ? Well, maybe not physically. In fact, calories from alcohol are often described as EMPTY calories – since they offer us sod all in the name of nutrition. That said, many of us would argue that there ARE benefits to be had from the occasional boozy night with friends!
In this image below ⬇️ you can see that total calorie intake is equal to the sum of all calories consumed from protein, fat, carbohydrate, and alcohol.
Stay awesome & keep going! ✌️