2.1 - What Are Calories?

We now know how many calories we need to maintain, loose or gain weight but now we need to understand how to make up these calories. The first step is understanding what calories are and whether all calories give us the health benefits or not. Some food and drink choices will definitely help you with your goals compared to others that may hinder you.

2.2 - Why Do We Need Protein?

Now we will focus on our macro-nutrients. Your macro-nutrients refer to your protein, fats and carbohydrates, they are called “macro” as our body needs these energy sources in large amounts.

The first macro-nutrient I will cover is protein. We will take a look at what role protein plays in the body, the health benefits we get from eating protein and we will take a look at some of the good sources of protein that you should be aiming to eat more of in your diet.

2.3 - Why Do We Need Fats?

The second macro-nutrient I will cover is fats. We will take a look at what role fat plays in the body, the health benefits we get from eating healthy fats and look at some of the good sources of fats that you should be aiming to eat more of in your diet.

2.4 - Why Do We Need Carbohydrates?

The third and final macro-nutrient I will cover is carbohydrates. We will take a look at what role carbohydrates play in the body, the health benefits we get from eating healthy carbohydrates and look at some of the good sources of carbohydrates that you should be aiming to eat more of in your diet.

2.5 - Micro Nutrients

Now your micro nutrients refer to your vitamins and minerals. They are categorised as “micro” because our bodies need them in smaller amounts, hence micro. Your micro nutrients are vital for all round good health and to keep your body functioning as it should. Here is the good part if you are eating a healthy varied diet the chances are you will be getting all the the micro nutrients that your body needs.

2.6 - Macro Nutrient Split

Your Macro nutrient split refers to how you split up your calories between protein, fats and carbohydrates. My best tip for you would be to make sure you hit your calorie target, closely followed by your protein intake target. Then you will be on track to hitting your goals. Then if you prefer more fat to carbohydrates or vise versa then you can be flexible.

2.7 - Water Intake

Water intake is very important for our health and its important to be replace the fluid that we loose throughout the duration of the day. One of the best indicators we have is the colour of our urine, if its clear or slightly yellow we are probably drinking enough, if its dark yellow we probably are not. It is also important to remember to drink before and after training, so we are hydrated and can perform better, replace the fluids we loose throughout training and after.

2.8 - The Eatwell Guide

The Eatwell Guide is information taken from the NHS website which is linked below this video. The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. Much of this I have already covered however you will find this useful to help you out further.

2.9 - Are Supplements Worth It?

Here are some of the supplements that could benefit you, aid your health and fitness goals. This isn’t an extensive list but some of these can be beneficial. I am no expert on the area of supplementation so please conduct your own research and consult your GP before taking any supplements. I am not advising you to take supplements, this is for you to decide.

2.10 - Meal Timing & Frequency

There are so many myths on how many meals you should have each day and what time I should be eating my meals. The truth is it doesn’t really matter, if you want to lose weight and you need 2000 calories a day to do so, as long as you eat those calories even if its one big meal at night you will still lose weight. However there is defiantly better ways to spread your intake throughout the day which will help you with your diet adherence and training performance.

2.11 - Liquid Calories

Liquid calories are often forgotten about when it come to your daily calorie intake as they are not in the form of food but liquid calories are still calories. If you are someone who enjoys a can of fizzy drink then why not switch to a zero calorie alternative and save yourself the 140 calories. I know the taste may not be 100% the same but that will allow you to consume more food. Its worth to have a think about it and it is normally a welcome change to your diet. This will also help to protect your teeth.

2.12 - The 80/20 Rule

This 80/20 rule is a good healthy marker to aim for within your diet. This means we are looking to eat 80% healthy foods and 20% unhealthy food on a daily/weekly basis. If you are currently someone who eats mostly unhealthy food then don’t take this huge step straight to 80% healthy foods. This will come as a massive shock to your system and you are less likely to stick to this. Maybe set yourself a task of eating 40% healthy foods this fortnight/month and then 50% the next etc. This way you are more likely to stick to the change.

2.13 - Shopping List

Here is an extensive list of the types of foods you should be aiming to eat more of in your diet. You don’t have to go crazy and buy all of these weekly, just try to incorporate a few more of these foods in your weekly food shop. Once again its ok to buy some of the process foods you like but start to think 80% healthy 20% junk food rather than 50/50. Remember to get some of the ingredients of the BB Fitness recipe book as these will help you to keep feeling full and provide you with many health benefits. I will attach a shopping list PDF below for you.

2.14 - What Diet Works Best For You?

The whole point of this nutrition section is to help you avoid looking for that next FAD diet. You should now know everything you need to about your food choices to make better, more informed decisions and know the repercussions. Remember this, having a real understanding of the foods that you eat will lead to long term change. A FAD diet promises the world and never delivers long term change and you will stop and put all that weight back on again. Then you are left thinking that the only way you can lose weight is by using following another FAD diet. I want you to learn, understand, apply change and know why it works. NO MORE QUICK FIXES!

2.15 - Nutrition Summary

Here are my take home points and aspects I want you to focus on within this section in order to keep you progressing in the right direction.

Nutrition Top Tips

• Make sensible food choices, choose low calorie nutrient dense foods over highly processed foods.

• Try to up your protein intake to 1.5g of protein per kg of body weight or even 1.8-2.2 grams.

• Try and include some healthier sources of fats and carbohydrates.

• Drink plenty of water and stay hydrated.

• Try and spread your meals and protein intake out throughout the day.

• Try not to consume too many liquid calories.

• Aim for a 80/20% split between healthy foods and junk foods.

• Don't try to change everything at once. Implement small changes over time = Long term results and change.

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