⭐ Today’s Topic // Know Your Macros 

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

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: proteindietary 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, potatoeswholemeal breadrice 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 ⬇️
Chickenturkey5% beefwhite 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 ⬇️
nutsnut butteroilavocadossalmon, & 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 proteinfatcarbohydrate, and alcohol.

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

Stay awesome & keep going! ✌️

Luke x

GymHippie | Fat Loss & Body Shaping Strategies @ Buzz Gym - Reading, Berkshire

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