without getting massively in depth, a calorie is a unit of measure for energy in the foods we consume, the calories we consume are either used to fuel us through out the day, excess calories are stored as potential energy in the body in the fat tissues of the body (this is how we put fat on)
when looking at calories in a nutrition sense we split them in to categories called macronutrients these are:
protein is the building blocks of muscle and also helps you recover from exercise, 1 gram of protein = 4 calories (ignore this for now but remember this for later), protein is slightly different to the other macronutrients as it is the only macronutrient that is not necessarily stored or directly used as energy, if you don’t use the protein in your body, your body gets rid of it, protein also takes energy to breakdown and utilise which helps burn extra fat, this is why we recommend a reasonably high protein diet
Examples of Protein Sources
whey protein w/ almond milk
Dietary Fat :
Dietary Fat is a source of energy but is also plays a huge part in hormone regulation, the transportation of vitamins and nutrients as well as the break down of fat stores in the body,
there are 9calories per gram of fat, its calorie density is one reason that people seem to think fat is “bad” for you, when in fact in order to be healthy you need a decent amount of fat in your diet this is even more important for females.
we actually recommend saturated fats such as meat fats, coconut oil, grass fed butter etc to be the main source of fats in your diet despite popular belief that these are bad for you (this theory was based on “study” conducted by a company who sell sunflower oil to promote their products over butter etc) , these types of fat not only give you a lot of sustained energy but also are the best fats for optimal hormone production.
Examples of Fat Sources
Grass Fed Butter (cook with or on top of potatoes ect)
Coconut Oil (cook with or in protein shake ect)
Peanut/Almond Butter (with foods or blended into shake ect)
Almonds Ground Nut Oil (cook with)
Organic Dark Chocolate 70% + cocoa
carbohydrates are a non essential macronutrient which basically means the body can find a way of coping with out it, however carbohydrates are the bodies primary source of energy for exercise and activity especially the kind of exercise you’ll do in PT/sweatcamp classes etc, carbohydrates will not only give you energy but when consumed in controlled amounts with the right balance of fats, protein and fibre are the key to regulate such hormones like insulin and to combat metabolic diseases like diabetes type II,
when looking at carbohydrates an old method of decided which ones to consume was the GI (glycemic index) scale, this essentially means the speed which the carbohydrates spikes your insulin to open up your cells to use or store the energy,
this is relevant when just consuming carbohydrates but when consumed in a balanced diet it isn’t as important as fats, fibre and protein balance the insulin spike,.
the way we look at it is if you consume a “high gi” food such as sweets, chocolate, fruit these generally have a lot less substance to them and you can consume a lot of carbohydrates with out feeling full or if you do feel full, you will feel hungry again much sooner apposed to when you consume a “low GI food” such as brown rice as this digests slowly and has a lot of substance to it, it fills you up for longer meaning you don’t feel the need to consume as much.
examples of Carbohydrate Sources
Gluten free Oats Rice Cakes
Fibre; is another form of carbohydrate that aids in the digestion of the food we eat, fibre also helps regulate insulin spikes and makes you feel fuller for longer, vegetables are an ideal sources of fibre
If you’d like to know more information on calories, macronutrients and how many of each you need and how to track them complete your details below to receive a free calorie/macronutrient counting guide
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