Eat your way to success!
Transform your body with a balanced approach to eating
It's a common misconception that achieving a slim, muscular or fit physique requires drastic measures like restrictive diets or eliminating entire food groups.
While these methods might yield short-term results, they often lead to unsustainable habits and potential health issues.
A more effective and sustainable approach involves a balanced eating plan that ensures you get sufficient energy and nutrients to support your metabolism, recovery and overall health.
We unpack the fundamentals of any successful transformation eating plan, whether you want to lose weight, get leaner or add muscle.
Understanding macronutrients
Macronutrients are the primary energy source for our bodies. They include carbohydrates, proteins, and fats and provide the calories we need every day to support all bodily functions, including tissue repair and growth and our metabolism.
The macro- prefix means 'large' in Greek and indicates that these nutrients are consumed in large amounts. Each macronutrient plays a vital role in our overall health and well-being.
Carbohydrates
While often demonised, carbohydrates are essential for providing energy for our brain and fuelling our muscles during activity.
While some dieters choose to eliminate carbohydrates completely from their eating plan, this is ill-advised, because doing so can lead to other issues, such as nutrient deficiencies, compromised digestion, headaches and fatigue, and a slower metabolism.
The recommended approach is to remove all processed and refined forms of carbohydrates from your diet, opting instead for complex carbohydrates like whole grains, fruits, and vegetables, which offer sustained energy and fibre.
Proteins
By providing the building blocks for muscle (known as amino acids), proteins are crucial for growth, repair, and recovery.
Our bodies need 21 specific amino acids for various functions from muscle repair and neurotransmitter synthesis to hormone, energy and enzyme production. Among these amino acids, nine are considered essential because the body cannot produce them. That means we must get them from food and supplements.
Proteins that contain all nine essential amino acids are considered complete proteins and tend to come from animal sources. Proteins that do not contain all nine essential amino acids are considered incomplete proteins and are typically plant-based sources. However, you can combine incomplete proteins to create a complete amino acid profile.
Strength athletes or those focused on improved aesthetics require higher protein intakes – up to 2.2 grams per kilogram of body weight per day (g/kg/d). Active individuals require dietary protein of 1.5-1.7g/kg/d while 0.8-1.2g/kg/d is a common recommendation for someone looking to lose weight but retain some muscle.
Ideal protein sources include lean meats like chicken and fish, plant-based proteins like beans and tofu, and protein supplements.
Fats
Dietary fats gained a bad rep due to their energy density (they provide 9 calories per gram compared to 4 calories per gram from carbs and proteins). However, healthy natural fats are essential for hormone production, nutrient absorption, and cell function.
These fats include unsaturated (monounsaturated and polyunsaturated), found predominantly in oils, nuts and certain foods such as avocado, and some saturated fats, which are generally found in animal products such as dairy and meat.
The fats we should look to limit or avoid are trans fats, which are produced industrially from vegetable fats and are generally found in processed and most convenience foods.
Meeting your energy demands
Your Basal Metabolic Rate (BMR) defines the amount of calories you need to simply function at rest. It is the minimum amount of energy the body requires to fuel your metabolism and other bodily functions, such as regulating body temperature, breathing, cell growth and regeneration, and managing blood flow.
Without sufficient energy from your diet, the body becomes unable to maintain these processes and eventually starts to break down muscle tissue to fuel these basic metabolic functions, which is why it is critical to meet your basic energy demands.
Highly active individuals also need to factor in the energy demands of their daily activities, known as an Active Metabolic Rate (AMR), which includes exercise and the energy we expend in daily life going about our daily routine at work and at home.
Adding your AMR to your BMR determines your total daily energy expenditure (TDEE). Once you know this figure, you can then calculate your daily calorie intake to either:
- Create a slight deficit (no more than 500 calories a day) to lose weight.
- Create a surplus to add muscle mass.
- Meet energy intake and expenditure to shed weight by manipulating your macronutrient ratios.
The appropriate balance
Your macronutrient ratio – the proportion of carbohydrates, fats and protein in relation to your overall energy intake – will differ depending on your specific goals.
Weight loss
Eating plans aimed at weight loss typically include a higher protein intake with moderate carbohydrates and healthy fats. This helps you feel fuller while reducing overall calorie intake. A general guideline includes 40% protein, 30% carbohydrates and 30% fats. The overall focus is on creating a slight caloric deficit of no more than 500 calories a day.
Building Muscle
It is essential to consume enough protein to support muscle growth and recovery. This diet approach requires a higher protein intake with adequate carbohydrates for energy and healthy fats for overall health and hormone production. A general guideline is 40-50% protein, 30-40% carbohydrates and 20-30% fats.
Getting leaner
The key to getting leaner by losing fat, not necessarily weight, requires the right balance between fat loss and muscle maintenance.
This diet approach reduces your carbohydrate intake, supported with diet manipulation techniques to promote fat metabolism like carb cycling, backloading or intermittent fasting, supported by a higher emphasis on protein to preserve muscle. A common guideline is 45% protein, 30% carbohydrates and 25% fats.
It is important to note that these are general guidelines, and individual needs may vary based on factors like activity level, genetics, and overall health. It's always recommended to consult with a registered dietitian or healthcare professional for personalised advice.
Remember, achieving the results you want in sustainable ways takes time and patience. Avoid crash diets or quick fixes, rather focusing on making gradual, healthy changes that you can maintain over the long term.
