Nutrition. Let's keep it simple!
2 Major areas:
1.Energy Balance- the kcals/energy in food that then provide us with energy
2. Nutrients- macronutrients (carbs, fats, proteins and fibre) & micronutrients (vitamins & minerals)
Energy Balance
When it comes to your body weight it is largely a game of maths with the kcals you take on board.
Eat more kcals than your body burns then you will gain weight- kcal surplus. The ideal situation for people who need to gain weight to be healthier and/or gain muscle.
Eat fewer kcals than your body burns then you will lose weight- kcal deficit. The paradox so many of us find ourselves wanting to be in but find so hard to do.
Eat the same amount of kcals your body burns- kcal maintenance. The situation many think there are in until they step on the scales and notice they have gained 2-3 kgs over the past year.
A word to the wise here. Most people gain 0.5kg of weight per year from 25 onwards. Look back at pictures of you in your 20s if you don't believe me.
Micronutrients:
Getting enough vitamins and minerals is pretty damn important. They have a huge effect on our overall health and how we feel, To get enough just eat an array of veggies each day and if that is a struggle take a multi-vit and/or a greens supplement- DM me for recommendations.
Macronutrients:
Proteins and Fats are essential for life (note carbs are not essential). Try to eat a portion of protein (1-1.5 fists volume-wise) and fat (1-2 thumbs volume-wise) each meal.
Carbs (from starch) are only needed to fuel exercise like resistance training or interval training. That is the reality. So if you can tailor your carb intake to your level of exercise.
Fibre is predominantly provided by veggies (pulses and starchy carbs too). This stuff helps you poop better and get rid of the nasty stuff the body makes as a by-product of things like hormone production. Get this in your diet regularly if you want to feel good. Most people have a threshold of fibre (bloating etc). Be aware of this!
Look at the PN plates. The post-workout plate is a good guide for 1-2 meals on the days you train and the anytime plate is for the rest.
My goal for clients is to eat 17-18 meals a week (if they eat 3 meals per day) like the PN plates and 2-3 meals that give them a little more wiggle room. If they are in a fat loss phase the target is likely 19-20 meals and 1-2 with more wiggle room but still being mindful of the kcals.
If you want to know more about this or have any questions DM me or put a note in the comments.