: Energy balance simplified
Example my 1st meal:
559 calories 52p/27c/27f •turkey mince 100g
•black pudding* 45g
•baked beans 75g
•1 med egg
•2 med egg whites
•red sauerkraut 35g
•low fat cheese 25g
However, I also had a wholemeal pitta bread which brings total macros to:
753 calories 59p/63c/29f *Leave out the 45g SLICE of black pudding and the 70g pitta bread to give you a 40% reduction in calories but little reduction in amount of food volume:
438 calories 48p/21c/18f
The point is, none of these figures for are bad or wrong. It just depends on your goals. Also, it shows why it can be an eye opener if you start weighing & tracking your macros.
1. If the amount of calories you consume each day are the same as what you're body is using up during the day then you're caloric intake is at maintenance.
Your weight would stay more or less the same from week to week.
If you have a faster metabolism than someone the same height, weight & activity level as you, then the calories you need to consume will be more than what they consume in order to stay the same weight.
●Maintenance: Calories in = calories out●
2. If you're trying to lose weight then reduce calories slightly or increase calorie output/activity (cardio, weight training, take the stairs). Add more nutrient dense/low calorie foods that create volume to make you feel fuller or don't have a huge impact on your overall daily caloric intake:
▪spinach (any green veg)
▪almond milk (unsweetened)
▪use a spray bottle for oil
▪bake, steam, grill instead of frying ▪stevia (sweetener)
But don't cut out any of the macronutrient groups as they are all important. Protein & fat are more satiating (make you feel full for longer).
●Deficit: calories in < calories out●
3. If you're trying to gain weight, then EAT MORE calories than you use throughout the day. If you find it hard to consume enough calories you could add foods that are calorie dense like: ▪black pudding ▪peanut butter ▪avocado ▪coconut oil ▪nuts/seeds
▪cheese ▪maple syrup ▪lamb ▪duck ▪steak ▪salmon
●Surplus: calories in > calories out● #fitspo #bodybuilding #health #macros #volume #bodypositive #iifym #bikini #exercise #macronutrients #body #nutrition #fitness #gym #irishfitfam #fatloss #weightloss #gaa #girlswholift #gainz #intermittentfasting #fitfam #calories #backtobasics #energy #diet #personaltrainer #gains #fitchick