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Macronutrients

We’ve already covered calories, but that isn’t all there is to the equation. A calorie of fat isn’t the same as a calorie of carbohydrate (sugars and starches) or a calorie of protein. These three groups are known as macronutrients, or “macros” for short. A big secret of many that have made a fitness transformation is understanding macros and consuming them in the right ways. They should be the main focus of your diet plan. Micronutrients, on the other hand, are things like vitamins and minerals. These are important, but by having a varied diet you should be getting enough of the important ones.

Protein

Protein is mainly used as the building blocks of muscle in your body. Fats are mainly used for energy, energy storage and as the building blocks of many hormones. Carbohydrates are mainly used for energy and to regulate hormone levels in your body. Depending on what your fitness goals are, the amount of each you eat should differ.

To build muscle effectively you should eat about 1 gram of protein per pound of LEAN body mass you have. This is something a bit more involved that we will cover in a fitness program, but it involves finding out your body fat percentage to find out how much of your weight isn’t from fat. For most women, this means getting 100-150 grams of protein per day. I’d suggest you consider buying some whey protein shake (if you’re vegetarian or vegan try soy, pea or rice protein shakes). This is just an easy way to make sure you get enough protein each day and not some sort of steroid supplement, meat-head thing to do as some seem to think!

Here are some good lean protein options: skinless chicken breast, skinless turkey (ground or breast), lean ground beef, lean cuts of steak, eggs or egg whites, low-fat cheese, low-fat cottage cheese, low-sugar yogurt, fish (tuna, salmon, cod, sardines), protein shakes, beans (haricot, kidney, black), lentils (green, red).

Fats

Fats are used as the building blocks of many hormones so it’s important to get enough of them to keep your body working properly. You should get about 20% of your calories a day from healthy fats. Fats also keep you feeling full, so getting their balance right can help you curb cravings, helping weight loss.

Here are some good sources of healthy fats: avocados, egg yolks, olives, nuts and nut-butters, canola oil, olive oil, coconut oil, seeds (chia, flax, pumpkin, sesame).

Carbohydrates

Carbohydrates (carbs) are what your body mainly uses for energy, but they’re also important for controlling your hormone levels. Carbs are split into sugars (simple carbs), which give you energy quickly, and starches (complex carbs), which are chains of sugars that give you energy over a longer time period. In most cases, you will want to eat complex carbs as they will help you reduce sugar cravings and crashes.

Here are some good sources of complex and fibrous carbs: Oats, sweet potatoes, rice (preferably brown), whole grain bread, whole grain cereals, green beans, cucumber, zucchini, sprouts, lettuce, cabbage, cauliflower, asparagus, broccoli.

This should help give you a good introduction to macros, something that’s very important if you want to get an understanding of your diet. Trust me, 80% of your results will come from a proper diet. Abs are made in the kitchen, not in the gym.

In the full, 12-week Transform Fitspo Challenge, we use the Master Tracker to automatically figure out what macro splits are right for you as well as figuring out all of the foods you should be eating to make your transformation. We will also cover a couple of extra secrets on what macros to eat when – giving you an extra advantage!

Cheat Meals

Cheat meals for me were one of the most important factors in creating sustainable change. If you all of a sudden say “I’m never again going to eat: pizza, burgers, fries, fizzy drinks, chocolate, ice cream, take away, and on and on and on..”, you’re going to have a bad relationship with your new lifestyle from the start! Cheat meals are a great way not only to reward yourself but also to keep yourself on track and to help you develop a better relationship with food.

Essentially cheat meals are something you can have once or twice a week where you get to eat whatever you like or whatever you have been craving. When I have a cheat meal I tend to have one or two dishes at the same time on the same day – either Saturday or Sunday. For me, they work well because for the 3 days after the cheat meal you’re generally happy that you’ve scratched the junk itch you’ve had, and you may even feel a little remorseful at eating it. Then for the 3 days after that, it’s only ever 3 days or less until you can have another, making it easy to turn down cravings as it’s easy to convince yourself that a few days aren’t that long to wait, and the wait will make you enjoy it more. It’s this mindset hack that was so powerful for me, and within a few weeks of doing it, I’d almost completely controlled my junk food cravings!

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This method is also great because every time you crave a particular food you can just note it down (I’d suggest in your phone notes). By the time you have your cheat meal you will have a list of things you fancy, allowing you to decide what you actually want and what you just thought you did. It’s another method of getting control over food as it gives you time to think about it.

Now whilst a cheat meal is a time where you can eat whatever you want, it’s not an excuse to eat as much as you want. If you’re losing weight sustainably as I’ve suggested repeatedly, you are only going to be ~3,500 calories under your burn level each week. With a big junk food feast it would be easy to consume 1,750 – 3,500 calories at once, completely destroying your progress for that week. Make sure you don’t overdo it with your cheat meals. They’re a mental tool primarily, so don’t go crazy! We look at how to make sensible cheat meal choices in the full, 12-week Transform Fitspo Challenge, as well as some tips for how to enjoy them more!

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Downloadable Version

If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️

 

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