When looking at building a clean healthy diet people are often unsure what amount of the four main macronutrients (carbohydrate, protein, fats and water), they need to sustain a healthy balance meal. This can be very confusing and can lead to overeating the wrong macro’s, which will result in the body storing the excess as adipose tissue (body fat).
What can I do for you?
One of the benefits of employing a personal trainer is they have the knowledge to not only calculate the exact requirements your body needs based on your current body statistics and level of activity, but also advise you on clean eating shopping lists and meal preparation.
Basic daily intake
As a basic guide meals should consist of 40% Carbohydrates, 30% Protein and 30% Healthy Fats and starches. You should also look to consume 1litre of water per every 5stone of body weight (15stone = 3litres of water) per day. Water accounts for around 60% to 70% of our mass so keeping hydrated is very important to our system.
Now comes the science
Meal size is then determined by your specific requirements based on your BMR (basal metabolic rate) x activity factor, which will give you your TDEE (Total Daily Energy Expenditure). As you can see this is where it can become difficult to calculate if you don’t know what this is all about.
In order to kick start a persons weight control programme I use meal replacement products from Herbalife Nutrition and give clients coaching/advice to help them create delicious balanced meals.
It is really important to track you calorie intake so that you know that you are achieving your BMR as a minimum and not exceeding your TDEE. For weight loss then the TDEE will be reduced to create a calorie deficit and as you can see if you don’t track then you have no idea what your calorie intake is from one day to the next. Herbalife Nutrition produce make it easy to start off your journey as you know the meals are fully balanced and you know exactly how many calories per meal.
The main focus is then to coach and educate clients around developing the ability to generate low glycemic index meals to help stabilise sugar levels. These meals will prevent cravings and over eating of simple carbohydrates, which if not burnt off can be stored as adipose tissue (fat)