When it comes to dieting and fitness, it’s hard to know what to believe. Everyone seems to be preaching something different, however, ketogenic, Slimming World, Weight Watchers, Atkins and so forth are simply all titles for being in a calorie deficit. It’s important to know that you really cannot out-train a bad diet, and nutrition is tantamount to maintaining wellness.
In regards to wellness and nutrition, it’s important to understand your macros. So, what is a Macro?
Macronutrients are protein, fats and carbohydrates. The term fat may be daunting, especially after how demonised the food group was in the 90s. However, it’s important to consume healthy fats as they are an essential source of fatty acids which the body is not able to create itself.
Healthy fats include nuts, avocado, oily fish, eggs and whole grains. They are necessary because they help the body to absorb vitamin A, D and C. It should be noted that foods described as fat-free should be consumed in moderation as this generally means that rather than fat, they’re instead filled with sugar.
Protein supplements seem to be everywhere we look nowadays, with supermarket chains and pharmacies selling protein powders, bars and shakes. However, it should be known that consuming an adequate amount of protein doesn’t have to cost an arm and leg and is easily consumable by following a typical diet.
Foods high in protein include poultry, natural yoghurts, milk, nut butter, seeds, fish, legumes and tofu to name a few. Protein is essential for muscle growth and it is recommended that we consume between 1 to 1.5 grams of protein per pound of bodyweight.
Carbohydrates are perhaps the most popular food group, and the one that we all adore as sugar falls under this category. Like fat was once, carbohydrates seem to be the enemy nowadays, however, they’re vital as this is the main source of energy for the human body. Complex carbohydrates are rich in fibre, which is great for gut health and lower in sugar than they’re simple carbohydrate counterparts.
Examples of complex carbohydrates include quinoa, oats, kidney beans, fruit and vegetables and skimmed milk. Consuming the right amount of complex carbohydrates can aid weight-loss and offer increased energy levels, which means you’re able to move more. To be complex means they consist of sugar molecules that are combined, in long complex chains.
IIFYM is a term coined by fitness bloggers and stands for “if it fits your macros”, which essentially means following a balanced diet. It doesn’t all have to be fruit and vegetables with the odd dosage of protein, incorporate the foods you love by following the 80:20 rule – 80% natural whole foods and 20% treats. Having the odd chocolate bar or cream cake is perfectly acceptable in moderation… everybody loves to indulge and it’s important to do so occasionally to maintain a healthy relationship with food.
Getting your nutrition right can take years of practice and, while it’s important to make sure you’re not in a calorie surplus (depending on your goals of course), it’s also important to ensure that you’re eating enough. Weight Loss Retreats by Prestige Bootcamp complement a balanced diet perfectly and can take care of the fitness side of your lifestyle, while you concentrate on mastering your diet.