Confused about macros? Healthista enlists the help of David Kingsbury, an online and celebrity personal trainer, who explains why they are essential for reaching weight goals with example recipes
The idea of weighing your food may seem daunting (and on face value, restrictive and boring). But in fact, fitness junkies claim counting macronutrients (macros) is easier than people believe and even leaves room for the occasional treat without impacting on results and leaving you feeling guilty. If you’ve been struggling to lose or gain weight whilst dieting and getting nowhere, it may be the kind of calories you are consuming, not simply the amount. There are three groups of macronutrients that we require in balance to feed a healthy body: carbs for energy, fats to keep you full and protein to repair and build muscle.
How the body uses energy from food
Let’s start with the basics, first. ‘Weight change has one primary influence – energy balance. Energy balance determines whether you gain, maintain or lose weight and is based on your calorie intake versus your calorie expenditure’, says David Kingsbury, a PT to film stars with a huge online community following #TeamKingsbury. ‘If your calorie intake and absorption is greater than your expenditure then you gain weight. If your calorie intake and absorption is equal to your expenditure then you maintain weight. If your calorie intake and absorption is less than your expenditure then you lose weight. If your body has more energy than it needs, it stores some of what is left over as fat.’ Essentially, if you eat a lot but move a little, you’re in trouble.
We burn calories in four different ways:
- Basal Metabolic Rate (BMR): These are the calories your body burns to keep you alive. Everyone has a slightly different basal metabolic rate, which is dependent on your weight, muscle mass and genetics.
- Non-Exercise Activity Thermogenesis (NEAT): These are the calories you burn by moving around, but not through deliberate exercise. If you are generally active, always on your feet, or fidget a lot, you will burn a lot of calories this way.
- Exercise Activity Thermogenesis (EAT): The calories burned through deliberate exercise, like running, cycling and swimming. The more you do, the more calories you burn.
- Thermic Effect of Food (TEF): The energy your body uses to process the food you eat. The less processed food you eat, the more work your body has to do to digest it.
Unfortunately, what might work for one person may not work for another. ‘Even two men at the same age, height, weight, activity, levels and eating the same foods will burn and absorb different amounts of energy’, says David. ‘Age, height, weight, gender and amount of activity will vary someone’s calorie needs, but there are others often overlooked such as whether someone has crash dieted before or if they’ve gained and then lost weight’.
How to use macronutrients to fuel your body
Dieting can give great results. But it has also means restriction, misery and yo-yo dieting, as well as the demonization of certain food groups such as carbohydrates. Eating for your macros is according to its followers a more flexible lifestyle to follow once you get the hang of it, as long as you hit your personal numbers.
A basic macro rule for a healthy person is 40 per cent carbs, 30 per cent protein and 30 per cent fat
Considering each food group is used by the body in different ways, your macro-split will depend on your desired goal as well as personal variables. A (very) basic over rule for a healthy person might be 40 per cent carbs, 30 per cent protein and 30 per cent fat. But this may become a 40-40-20 split for someone needing energy for hours in the gym whilst training to gain muscle.
What’s more, ‘different macros provide different levels of energy per gram’, says David, who has 12 years experience in the fitness world. ‘1 gram of carbs = 4 calories. 1 gram of protein = 4 calories. 1 gram of fat = 9 calories. 1 gram of alcohol = 7 calories’. If your macro-split used more fats, such as avocados, nuts and oily fish, you would have to eat less because fats are more calorific per gram. This can explain why ‘healthy fats’ can lead to weight gain if not eaten in moderation.
How you can start counting macros
As much as we’d like to give you a simple equation, David says calories and macros can’t just be ‘dished out’ as though one size fits all. Even within each goal, David says ‘there are many variables. There is research that shows how certain macro breakdowns can be more effective for certain goals. But each goal comes with a range of macro balances that can be used and you can use a different one every day’. Right…
‘It is both a calculation and manual process, it is science and also a judgment of experience’, says the PT. However, the ab-tastic bicep builders of Instagram are claiming re-education of food with macros will provide a realistic diet you can follow for life.
Online tools can help get you started, such as My Fitness Pal which lists foods with macronutrients ratings and Fitocracy Macros. Healthista loves BetterSelf, the online subscription service from David Kingsbury. On sign up, you are asked for your current weight and measurements, how many hours of exercise you do and your goal. Following this, you are given a custom calorie meal plan with optimised macros – the counting is done for you and you just need to make the recipes (and there are hundreds to choose from).There are also 40 amazing training guides. that come ion PDF form to choose from (they’re Healthista Editor Anna Magee’s new obsession).
Still confused? Here are three case studies and examples of meals they may eat.
4 Healthy recipes for weight loss
Example: Female
Age – 29 years old
Height – 158cms
Weight – 72kg
Waist measurement- 32 inches
Current hour of exercise per week – 3 hours
Goal hours of exercise per week – 4 hours
Goal calories – 1700
‘In order to achieve the goal of fat loss they are going to move up to four hours of exercise per week’, says David. ‘The calories have been calculated based on the new exercise level and the goal of weight loss, meaning a calorie deficit is needed. Therefore this woman would be consuming 1700 calories a day (466 calorie meals x 3 + 300 calorie snack)’.
Breakfast – One pot cooked breakfast
Ingredients
White mushrooms – 168g
Eggs chicken whole – 2medium
Spinach – 65g
Olive oil – 1tsp
Sliced ham – 126g
Tomatoes – 103g
Onions – 47g
Potato with skin – 77g
Method
Cube the potato and microwave for 5 mins. Slice the onion then fry in olive oil adding potato. Slice the mushrooms, add to the pan and fry for a further 5 mins, then add the ham. Add the spinach and tomatoes. Finish by cracking the eggs in the pan together, fry for 3 minutes to cook, then serve.
Lunch – Chicken and cashew stir fry
Ingredients
Chicken breast – 149g
Red onion – 98g
Red pepper/capsicum – 75g
Green beans – 70g
Soy sauce reduced salt/sodium – 2tbsp
Cashew nuts – 31g
Red chilli – to taste
Basil fresh – 5g
Ginger fresh – 5g
Coconut oil – 1tbsp
Garlic cloves – 1clove
Method
Slice onion and fry in coconut oil until it starts to golden. Add chopped garlic, chilli and chicken and fry for a further 5 minutes. Slice pepper and green beans, add to pan with soy sauce and fry for a further 5 minutes. Add cashew nuts and continue to fry for 2 minutes. Lastly, grate in ginger and heat through for 1 minute before serving with fresh basil.
Dinner – Chicken and squash tray bake
Ingredients
Flaked almonds – 9g
Cauliflower – 79g
Garlic cloves – 1
Chicken Breast – 173g
Lemon juice – 1 tsp
Olive oil – 1 tbsp
Red onion – 28g
Paprika – 1 tsp
Red pepper – 84g
Butternut squash – 168g
Method
Preheat the oven to 200°C. Chop all the ingredients and place in a baking tray. Mix the olive oil, lemon juice and paprika and pour over the ingredients. Mix it together. Place the tray in the oven for 20 – 25 mins until cooked. Sprinkle with the flaked almonds and enjoy.
Snack – Chocolate orange protein bars
Ingredients
Whey protein powder – 140g
Coconut (desiccated) – 85g
Dark chocolate – 22g
Marmalade – 1tsp
Milk semi-skimmed – 1tbsp
Method
Combine the whey protein, coconut flakes and marmalade in a bowl. Add a tiny bit of milk and mix everything through with your hands, add a little bit more milk and continue to mix everything until the consistency resembles bread dough. You don’t want to add too much liquid or you won’t be able to shape the bars. Once you have the desired thickness, shape the mixture into several bars and place them on a plate that has been covered with grease-proof paper. When you’re trying to shape the bars, wet your hands with water first as this stops the mixture sticking to your hands. Once you’ve shaped your bars, heat up the dark chocolate in a heatproof bowl placed in a pan of boiling water then coat the protein bars with the melted chocolate. Pop them into the freezer for 30 minutes to firm up. This recipe makes 4 bars at 300kCal
4 healthy recipes for weight maintenance
Example: Female
Age – 29 years old
Height – 158cms
Weight – 72kg
Waist measurement- 32 inches
Hours of exercise per week – 4 hours
Goal calories – 2000
‘If our case study wanted to maintain weight then calories are calculated by balancing your energy expenditure with the number of calories consumed’, David explains. ‘You could eat exactly the same recipes shown for fat loss just scaled up slightly to deliver the extra calories you need. Alternatively, you could reduce activity to have the same effect, but I would suggest trying to keep a base level of exercise for health reasons.
‘With maintaining weight as a goal, you potentially have some extra flexibility with the balance of your macros as fat loss isn’t the primary goal. This means you can bring in more energy from carbs as a percentage of total energy if you want to.’
Breakfast – Raspberry and blueberry pancakes
Ingredients
Bananas – 79g
Blueberries – 23g
Creme fraiche half fat – 51g
Eggs – 2 large
Milk semi-skimmed – 68ml
Olive oil light spray fry – 2 sprays
Raspberries – 34g
Vanilla Protein – 45g
Method
Take half the berries and the cream fraiche and put to one side. Put all the other ingredients in a blender and blitz. Heat a pan and add mix into pancakes size portions. Stack the pancakes top who the berries and creme fraiche.
Lunch- Tuna on cannellini beans with mushrooms
Ingredients
Tuna Steak – 204g
Cannellini beans canned – 160g
Garlic puree – 2.5 tsp
Mushrooms – 79g
Olive Oil – 2 tsp
Red Onion – 34g
Parsley – 4g
Butter – 1.5 tsp
Method
Grill the steak in a griddle pan or frying pan until cooked how you like, place to one side to rest. Place garlic in the meat juices and fry the mushrooms, add the beans and mix until hot. Finally add the butter to the mix, add the parsley and season to taste. Slice the steak and place on the top and enjoy.
Dinner – Mediterranean cod bake
Ingredients
Tinned chick peas – 68g
Feta – 40g
Cod Fillet – 204g
Garlic – 1 clove
Kalamata Olives – 17g
Lemon juice fresh – 1 tsp
Oil olive – 2.5 tsp
Parsley fresh – chopped
Peas – 113g
Red Pepper – 51g
Method
Take a large square of tin foil and preheat the oven to °C Mix the chick peas, feta, peas, olives and peppers together an d place on the tin foil Place the cod on top with the chopped garlic, parsley and add lemon juice. Season and wrap the foil to parcel Cook for 15 – 20 mins and enjoy
Snack – Kiwi mojito smoothie
Ingredients
Almond Milk unsweetened – 120 ml
Kiwi fruit – 90 g
Banana – 60 g
Pea protein isolate – 29 g
Honey – 1 tbsp
Fresh lime juice – 1 tbsp
Fresh mint – 1 handful
Chia seeds – 1 tsp
Method
Blend all ingredients together. Note: if preparing in advance, blend all ingredients except the chia seeds, then stir the seeds in at the end and leave to soak overnight.
Healthy recipes for weight gain
Female
Age – 29 years old
Height – 158cms
Weight – 72kg
Waist measurement- 32 inches
Hours of exercise per week – 4 hours
Goal calories – 2400
‘If our case study wanted to build muscle then I would put her on a calorie surplus in the region of 10-20 per cent increase. Foods would be very similar but quantities and would vary’, says David. ‘Carbohydrates are a useful fuel for training energy, so for these reasons including carbs around resistance training time specifically can help you boost muscle faster.’
Breakfast – Rye toast with peanut butter, banana and whey shake
Ingredients
Peanut butter – 33g
Vanilla or peanut butter whey protein powder – 60g
Unsweetened almond milk – 67ml
Rye Bread – 71g
Banana – 67g
Method
Toast the rye bread, and then spread the peanut butter over the top. Blend the rest of the ingredients together to make the shake. Add water as required.
Lunch – Seared tuna with rice and sesame seeds
Ingredients
Tuna steak – 184g
Rapeseed oil – 2tsp
Sesame seeds – 2.5tsp
Rice – 153g
Wasabi paste – 2tsp
Plain, unsalted peanuts – 11g
Method
Cook the rice as per pack instructions. Sear the tuna for 1-2 minutes on each side or to desired doneness in the oil. Coat in the sesame seeds once cooked. Crush the peanuts and stir into the soba noodles with the wasabi paste.
Dinner – Satay chicken bowl
Ingredients
Broccoli – 67g
Chicken Breast – 173g
Coconut milk – 2.5 tbsp
Soba Noodles – 67g
Peanut butter wholegrain – 1.5 tbsp
Red Chilli Fresh – to taste
Green Pepper – 48g
Spring onions – 13g
Sweet chilli sauce – 1.5 tbsp
Method
Chop all the ingredients ready, and slice the chicken ready. Heat the wok add one tsp of olive oil. Put a pan on with simmering water. Add the chicken and cook for 8 mins. Add the broccoli cook for a further 2 mins. Add all the other vegetables, chilli and cook until tender. Place the noodles into the boiling water cook until done. Add the coconut milk, peanut butter and sweet chilli until piping hot. Place the noodles in the bottom of the bowl and serve with the stir fry.
Snack – Chocolate orange protein bars
Ingredients
Oat flour (fine) – 125g
Whey protein powder – 110g
Marmalade – 4tsp
Chocolate dark 45-59% – 22g
Milk semi- skimmed – 3tsp
Method
Combine the oat flour, whey protein and marmalade in a bowl. Add a tiny bit of milk and mix everything through with your hands, add a little bit more milk and continue to mix everything until the consistency resembles a bread dough. You don’t want to add to much liquid or you won’t be able to shape the bars. Once you have the desired thickness, shape the mixture into several bars and place them on a plate that has been covered with grease-proof paper.
When you’re trying to shape the bars, wet your hands with water first as this stops the mixture sticking to your hands. Once you’ve shaped your bars, heat up the dark chocolate in a heatproof bowl placed in a pan of boiling water then coat the protein bars with the melted chocolate. Pop them into the freezer for 30 minutes to firm up. This recipe makes 4 bars at 300kCal
David Kingsbury has been a qualified personal trainer since the age of 17. With a long list of celebrity clients, David has a great reputation with Hugh Jackman who has previously stated that David is the best trainer he has ever worked with. Alongside working with A-Listers he creates 12 week customised workout & nutrition plans, as well as offering a BetterSelf subscription which includes hundreds of recipes calculated for personal goals and more than 40 training plans.
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