Healthy eating and even moderate exercise will eventually lead to weight loss if you are overweight. However, it is always a good idea to learn about types of food that are more beneficial than others and also macro nutrients. You don’t need a science degree either to learn what is good and what is bad.
Calorie intake:
The first thing you need to sort out about your nutrition plan in the UAE is your calorie intake.
There are plenty of formulas on the internet that can calculate that for you.
It’s very easy really. The simple rule is that you need to be in a calorie deficit to lose weight but this deficit shouldn’t be too much because that can cause muscle loss too. If your goal is to maintain a healthy weight it is a simple case of not increasing your calorie intake too much. As advised, the odd treat here and then really won’t be a problem. The problem arises when you have been on a diet, reached your weight loss goal and then return to eating like you had in the past – that’s just a recipe for weight gain.
Macro nutritents:
Macro nutrients are not as scary as they sound and definately not confusing.
The second step you or your trainer in the UAE need to look at are your macro nutrients (protein, fats, carbohydrates).
Protein should be around 30% of your diet, carbohydrates 40%, fats 30%.
There is a common misconception that people have that states: “if you want to lose fat you should lower your fat intake dramatically”.
This is simply not true. Healthy fats are a necessary part of your diet.
When you ingest healthy fats your body doesn’t need to store the extra fat and it’s released and burned.
Let’s take a look at these 3 macro nutrients in more detail.
Proteins are an important element of the body. All of the muscle cells are made from protein.
Proteins are the building blocks of your body that’s why it is necessary to eat plenty of protein (either meat or vegetable based) to retain as much muscle as possible while you are in a calorie deficit.
A good rule of thumb is that you need 2-2.5g of protein per kg of bodyweight in the UAE if you are working out OR 1-1.5g of protein if you are just dieting.
Good protein sources are: fish, chicken, turkey, ground fed beef & buffalo, seafood, soy.
Carbohydrates are the energy source for your body. You should spread them wisely throughout the day to help with fat loss.
You should consume most of your carbohydrates in the morning or at the time you are most active in the day OR if you are working out – before and after your workout.
They are necessary to keep you feeling energetic and happy.
Good carbohydrate sources are: basmati rice, oatmeal, brown rice, whole grain bread/pasta, vegetables, fruits.
You should avoid artificial sugars as much as possible because they are classified as simple carbohydrates and they release fast into your body and if you aren’t active your body doesn’t know what to do with them so it stores them as extra fat.
Don’t be scared of fats. Fats are essential part of any diet. No matter if you are building muscle or losing weight, fats are important. They are equally as important as carbohydrates.
There are two main types of fats: saturated and unsaturated fats. Your diet should consist of both of them although you should keep your saturated fat intake low.
It’s a major fuel source for your body (meaning it provides a lot of calories) and also the main way you store energy.
You need healthy fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants. Fat is important in giving your cells structure.
Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain and heart function.
One type of fat you don’t need is Trans fats, an artificial kind of fat found in partially hydrogenated oils.