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So what are macros? Your macros comprise of carbohydrates, fats and proteins, the three nutrients most important to us. • PROTEINS Proteins are vital for processes like cell signalling, immune function and the building of tissues, hormones and enzymes. They’re also important building blocks of bones, muscles, cartilage, skin and blood. Protein recommendations vary depending on body composition goals, age, health and more.

EXAMPLES: Eggs, poultry, fish, tofu and lentils • FATS Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption and body temperature maintenance.

EXAMPLES: Oils, butter, avocado, nuts, meat and fatty fish • CARBOHYDRATES Carbohydrates include sugars, starches and fibres. Most types of carbs are broken down into glucose (or blood sugar) which your body either uses for immediate energy or stores as glycogen in your liver and muscles.

EXAMPLES: Grains, starchy vegetables, beans, dairy products and fruits

Calculate your calorie and macro targets Many flexible dieting websites can help you work out your calorie and macro nutrient needs. (Better still, invest in a personal trainer!) What you need is a target based on your longterm goal. This could be weight loss, weight maintenance or weight/muscle gain. Then your macros are split into percentages which add up to your total calorie target.

First, work out your Total Daily Energy Expenditure (TDEE) – the total number of calories you actually burn in a day, including through activity. You can find handy TDEE calculators online. The general recommendations are: to lose weight, subtract 20% from your TDEE and to gain weight or muscle, add 20%.

Here’s an example of an 1800 calorie plan: • CARBS = 4 calories pergram| 30%of1800=540Kcal • PROTEIN=4caloriespergram| 35%of1800=630Kcal • FAT=9caloriespergram|35% of1800=630Kcal

Track your foods Keep track of your calories and macronutrients using online apps such as MyFitness Pal. These apps have huge food databases and a barcode scanning facility that’s easy to use with your phone. You also need scales so you can accurately measure and weigh any foods you input manually.

It’s quite an interesting journey to learn about the calorific value of foods. It can really help you become accountable for what you eat and embrace a healthier lifestyle. For example, a couple of biscuits could equal the same calories as a healthy plate of nutrient-dense vegetables and salad.

Eat the biscuits if you stay within your calorie target, though obviously this isn’t the healthier option. But now and then

it’s fine to enjoy the things you love. And this is the secret to Flexible Dieting – nothing is forbidden!

Keep an eye on your weight But do NOT become obsessed with the scales. Everyone can easily fluctuate by a couple of kilos from one day to the next for various reasons, including dehydration, sleep patterns or poor bowel movements.

However, it’s good to record your weight over a period of time. I like clients to commit to a minimum of 5 months with me so we can see a change over time, because changing habits is a journey and should be done in a safe, healthy way.

The fit of your clothes is one of the best indicators of weight and body change – or try taking pictures every few weeks for a good overview. I often have clients who show very little movement on the scales, but see a visual change in how their body looks and how their clothes feel.

Make adjustments if need be If you find that weight isn’t moving you can always reduce calories by another 50 or so, but make sure these come from carbs or fats. It’s important to keep a good level of proteins in your diet, as these are the building blocks to help repair and maintain muscle.

Flexible Dieting can be a great way to teach food balance and help people understand where most of their protein, fats and carbohydrates come from. Allowing all foods also removes some of the pressure and guilt linked to more restrictive diets, making the whole experience more enjoyable. Food is to be enjoyed, not to be seen as the enemy. And when I say enemy, I’m referring to the cakes and treats we often desire but won’t let ourselves have, resulting in dieting misery!

That’s why I introduce my clients to the 80%-20% rule. Eat 80% of healthy nutrient-dense foods and 20% of what makes you happy. That’s what makes this eating plan sustainable. If that treat makes you smile or feel better, it’s done you a positive service at that moment. It’s not the enemy!

And if you’re still not convinced, make your own treats so you’re control, because you know what’s gone into them. You can find countless recipes online.

Food is our health and therefore is our wealth. Let’s treat it with respect.

Banana & Blueberry Cake

INGREDIENTS 3 ripe bananas 180g ground almonds 1 tsp vanilla extract 1 tbsp of honey/maple syrup 3 large eggs 2 tbsp coconut oil, melted 150g blueberries

METHOD 1. Preheat the oven to 180C for a fan oven. 2. Line a baking tin with greaseproof paper. 3. Mix all the ingredients together, folding in the blueberries last. 4. Cook for approximately 30mins, or until golden brown.