The importance of understanding the Macronutrients!

How to set up your deficit

I know you already hear many time about Calorie deific specially if you looking to lose few pounds of body weight and to reduce your Body fat percentage.

For many of you might be much easier just to set up some calorie intake and hope for results, but is very important to set up the right MACRONUTRIENTS.

I’ve been asked quite often how to set up the right numbers for Protein, Carbohydrates and Fats intake.

First of all you need to make sure to prioritize your Protein intake and set up the rest.

Protein intake

For per kilogram body weight I always suggest from 2 up to 2.5gr of protein. Example- 100kg=200/250gr Protein.

Carbohydrates intake

Per kilogram body weight- from 1 up to 1.5gr of carbs. Example 100kg=100/150gr Carbohydrates.

When comes to fat intake any people misunderstanding the fact of healthy fats and the RIGHT AMOUNT of those fats! The reason why I always suggest for lower Fat intake is because they’re much higher in calories than the protein or carbs. For 1gr Protein or Carbs you have 4kcals and for 1gr of fats 9kclas!

Having avocado or raw nuts, or fatty fish is great and could be really healthy only when is consumed with the right amount.

Fats intake

Per kilogram body weight- from 0.5 up to 1gr of fats. Example 100kg= 50/100gr Fats

When and why?

Meals which are slightly higher in calories would be preferable morning for your breakfast. Why?

When our mind is sleeping over the night our body’s doesn’t. Even expanding minimal amount of energy your body requires to replace to it with new energy (food) for more productive functionality and more productive days.

Midday will be perfect for lower calorie meals, specially if you work on desk or spending most of the time in sitting position. You wont be able to spend the energy from your meal and most likely will sit on your stomach for long time of period.

Evening before bed are the perfect timing to consume most of your Fats intake. Why?

Fats are famous with that they slower the process of our digestive system so we can fell satisfied for longer time of period. That will provide us with better sleep which leads for even better recovery .