Disclaimer: This is how I manage my weight. It is based on my own research, experience and practice. I do not know your body needs or what you can handle. Consult your doctor, priest, shaman or whoever else you need to before taking my advice. This is what works well for my body. Eat. Think. Work out. Above all, believe in yourself. You got this!
Here is an overview of the macronutrients (carbs, protein, fats) and my advice on each one.
There are two main types of carbs: complex and simple. Complex carbs are slow to digest. They contain lots of vitamins and minerals. They give a steady energy release, because of the high fiber content. Examples: oats, brown rice, starchy vegetables, whole-grain bread. Simple carbs are quick to digest. They give a short spike of energy and a quick crash after. That’s why the more sugar you eat, the hungrier you are. Those peaks and lows in your insulin levels make it harder to train, and to productively gain muscle. Example: white rice, pasta, white bread, fruit, sweets.
My advice: It does not mean you should completely avoid simple carbs. It means you should aim for complex carbs over simple carbs. If you are looking for losing weight, avoid simple carbs in the second half of your day. If you if needs be, go for some fruit in the afternoon. There is a reason why fruit is a better option to cookies and sweets. A detailed article on carbs is coming soon.
Proteins are amino acid combinations. They are responsible for muscle growth and recovery. Examples: egg whites, egg yolks, milk, cheese, yoghurt, chicken, turkey, pork, beef, fish, beans, nuts, legumes, soy.
My advice: Proteins give you a feeling of being full, which is the good kind of full when you are looking for managing your weight. You do not have hunger attacks after consuming protein. Also, lean (not very fatty) protein sources should be your go-to choice at dinner time if you are trying to lose weight. What I mean by “not very fatty” is: some steamed salmon for dinner is a great option, even if it has a relatively high fat content. I would not fry it in oil if I am trying to lose weight though.
They help your cells communication, and your overall body functions. They are very important for the vitamins absorbing and for your hormone levels. The healthiest fats are the unsaturated fats, because they have a positive effect on your recovery, and muscle health. Examples: avocado, nuts, vegetables, olive oil, whole grain, oatmeal, meat, salmon (fish). Saturated fats optimize the healthy hormone production levels in the body. Examples: coconut oil, meat, egg yolks, butter, cheese, milk (dairy). Trans fats are the enemy, they have a negative impact on your muscle health. Examples: margarine, snack food, packaged baked goods, fast food.
My advice: Obviously, fats are crucial for your body to function. Just make sure you are not consuming any trans fats. I recommend avoiding heavy amounts of saturated fats in the evening. For example, instead of melting some cheese on your grilled chicken breast at dinner time, have some avocado next to it.
One more thing…. Whatever your goal is, make sure you are not too strict with yourself. No number on a scale, and no mirror reflection is worth it if you are not happy!