If you’ve been struggling with your nutrition and can’t seem to achieve your desired physique despite having tried everything and anything google has thrown your way,  this article is for you.

In this article, I am going to explain what each macronutrient is used for ( Protein, Fats and Carbohydrates), as well as how you can attack your nutrition in a way that WILL yield results.

 I’m going to be helping you understand how to write the user manual to your body so that you can manage your own nutrition and achieve the results you want.

I always tell my members of Diabetic Athletic that nutrition should never be generic in its approach. We are all different and all have different lifestyles, stressors and most importantly, starting points.

These factors, as well as many others, play a huge part in how our bodies function. This means that our approach has to be person-specific.

Yes, protein, fats and carbs, all do the same thing in their specific rights for each person, however, the amount that we consume will vary from person to person and is result dependent.

Protein is responsible for things like:

1. Repair & Maintenance

2. Energy

3. Hormonal process’

4. Enzymes

5. Transportation & Storage of Molecules

6. Antibodies

But for this article, the main point is that protein is necessary for building and repairing body tissues. If you do not receive enough protein in your diet, muscle wasting and other symptoms may result.

The role of fats is daily energy, protection of joints, hormonal process’ / production of hormones and nutrient absorption.

The role of carbohydrates is pretty much just ENERGY… that’s it.

During exercise, fats are normally used where lower intensity exercise takes place. This is known as aerobic activity (running, jogging, swimming, slow steady cycling etc.

Higher intensity exercises burn or use more carbohydrates for fuel. This is known as Anaerobic exercises or resistance training, such as weight training or HIIT (High-Intensity Interval Training)

So it makes sense for 9/10 people to ensure most of your daily calorie allowance should be coming from proteins. The rest of the daily allowance is made up of Carbs and Fats.

If we take the previously mentioned into account it makes sense to have more Carbohydrates (energy), on training days and it makes sense to have more fats on non-training days. Proteins always remain as they are far higher in the rate as which they fill us up and keep us satisfied for longer. Protein also doesn’t get stored for future energy like carbs and fats are. These are just a few reasons.

Depending on our gender, age, weight and size our bodies will burn a different amount of calories at rest. This is called your BMR (or Basal Metabolic Rate). Basically, it’s the number of calories your body would need to burn if you were in a coma.

I don’t want to sidetrack but a lot of females wanting to lose weight will eat less than this amount as society seems to have brainwashed us into thinking you need to starve to lose weight. Yes, you have to eat less but there is a minimum amount that you cannot be under as you need to ensure your bodily process’ have the energy reserves they need to function optimally. Like brain function and thoughts, heart function/blood flow, digestion and even our lungs contracting and expanding. These automatic process’ require energy to take place. Energy our body will find. If you don’t eat enough.. well, I guess it’s your muscle mass that’s for dinner then.

In this case and point, if you starve yourself and eat less than the minimum you will lose weight on the scale and even Centimeters’s but probably NOT fat. You will lose muscle mass and as a female, muscle is HARD to come by. You can’t shape fat, you can only shape muscle and if you have none … well… you get my point.

If you want to look toned you have to have some muscle mass. The term toned is actually describing how a muscle looks at rest. It’s like trying to make an ice sculpture out of a small block of ice … not enough ice…no sculpture.

Back to BMR: Once you’ve determined your BMR, you need to take how active you are over 7 days. This is called your activity factor.

For example, You exercise 3 times a week and each workout is 45 minutes in duration. You also need to take the intensity output into consideration. Are your workouts slow-paced, moderate, or more intense?

Once you have this data you will be able to work out your TDEE. This is your total daily Energy expenditure.

Your TDEE is your BMR, plus all the calories you burn through work, play, exercise and even digesting food (this includes your daily activity factor).

Your TDEE is also the number of calories you need to be burning per day from exercise.

Your Calorie allowance is the number of calories you will consume per day. (no more, no less !)

Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume to trigger fat loss.

Now that you have your new total – that is your holy grail. If you hit that total every day you are pretty much-guaranteed results. The numbers are specific to you, your daily activity and your goals.

You get to eat whatever you like as long as you stick to the guidelines. Imagine – a nutrition plan that excludes nothing …

To track your daily totals you can use many calorie trackers – I recommend My Fitness Pal. If you are not a member of any of my programs and need help with the app I am here for you and will also be releasing videos on my Instagram account (@Diabetic_athletic), as to how you can best use the app.

Now you need a good training plan to suit the tailored nutrition plan.  It’s that easy.

If you are slightly overwhelmed by this process I totally understand. That’s why I have developed my FREE 3-week training & nutrition program. I want to help you achieve your goals. Put your nutrition and training plans in my hands, let me do the thinking and let me teach you and help you in what should always be a rewarding and successful journey.

You can sign up for the free program here. You get 3-weeks of training plans, nutritional guides, eating plans and my direct support from within my Facebook support group all for free. You may ask why… This is because my service comes from a place of empathy. Not only am I a diabetic coach and personal trainer by profession – I am a diabetic. A life long diabetic. I get the struggle, and I have lived it first hand. My job is how I support my fellow diabetic.

For those that need in-depth guidance, custom daily nutritional plans done for them, including all daily activity plans, and weekly coaching calls with me (and much more), this is what my Diabetic Athletic Mentorship program is for. Yes, you are charged for this, but you get far more than a program – you get a coach who is invested in you! If you want to see what I’m talking about – have a look here


Nicholas Caracandas


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