Get on the right track
Tracking the foods you eat
I believe that for most people, a brief period of tracking your food intake is a great idea. Why? Most of us mindlessly eat without any knowledge of the foods nutritional value. It can be easier to get to grips with your diet if you have the knowledge of how impactful food is to your overall health, energy levels and waist line. For most people Tracking your food should only be needed to educate you on your foods macronutrient and micronutrient content and for dieting periods.
What are macros?
Macro nutrients
Macro nutrients are what your food can be broken down into. This is the fat, protein and carbohydrate content but I like to include fibre in the macro list too. Looking at your macros and changing where necessary can help you move quicker towards your goals. People have different macronutrient needs dependant on a variety of factors. I've attached a macro calculator below for a rough guide for you.
But remember we all feel differently on the same foods.
Macro breakdown
Protein
Protein
Protein
Protein (The super macro.). Most peoples diet falls way below the recommended daily intake of protein. Adequate protein intake helps repair and build your body’s tissues, it helps your immune system function optimally and can even promote muscle growth.
Protein is also highly satiating and can be great during dieting periods. keeping your protein higher while trying to lose weight is a great way of ensuring body fat is the main thing lost and not muscle mass.
Fat
Protein
Protein
First things first. No fat doesn't make you fat. there are a few types of fat but to keep it simple I'm going to stick to good fats (unsaturated) and not so good fats ( saturated)
Good fats are.. well good. They are important for keeping your hunger levels under control and helping with hormone health. Fat is essential in our diets. The low fat option is not always the best.
not so good fats are...well not do good
Saturated fats these shouldn't make up a large amount of our fat intake, they aren't essential to us and overconsumption can lead to an increased risk in cardiovascular disease.
Carbohydrate
Carbohydrate
Carbohydrate
Carbohydrates. The Happy macro. Most peoples diet are primarily made up from carbohydrates, but they are not strictly necessary in your diet. does that man you should cut them out? No.
Atkins, carnivore and other low carb diets have risen in popularity over the years and do see some great weight loss results however they are very restrictive, need strict adherence to avoid weight increases and are generally not easy to stick to in combination with heavy and frequent exercise.
Should you be eating less carbs? Probably
Should your carbs come from whole sources like vegetables and wholegrains? Yes
Do you need to cut carbohydrates out of your diet completely? No
Fibre
Carbohydrate
Carbohydrate
Fibre ( The ninja macro) i will shout the benefits of fibre in your diet everyday. It is something I wholeheartedly think can improve your digestion, fullness levels and gut health however most people struggle to hit their daily recommended amount, if they even know it.
An average of between 20-25g of fibre per day is recommended but this should be increased gradually to avoid any digestive distress .
There are 2 types of fibre which are both necessary for different purposes these are:
Insoluble and soluble fibre