Understand your requirements.
Here at Jetlagged Chef we not only provide you with high quality meals, we also want to empower you with the knowledge to improve your understanding of nutrition.
The following tools and information will guide you on planning your nutritional targets in relation to your personal goals.
We're also on hand to offer guidance to anyone who is on a plans. Simply complete the free consultation below and our team will get back to you!
To make a diet successful, you need to understand calories
How much you need to eat per day depends on your goals and energy balance. Your energy balance is the amount of energy your body needs to maintain your current weight. 'Energy in' (the foods and drinks you consume) vs. 'energy out' (calories being used in the body for our daily energy requirements) will determine how your weight fluctuates.
Depending on that goal, you will have to create a caloric deficit (fat loss), surplus (muscle gain) or maintain your current intake.
For weight (fat) loss: Energy in < Energy out
For weight (muscle) gain: Energy in > Energy out
For maintenance: Energy in = Energy out.
There are many factors that influence energy in and energy out, such as your muscle mass, the amount of exercise you do, stress levels and the amount of energy spent moving when not exercising. Because of these variables, balancing your energy isn’t as easy as it looks.
Your energy in and out doesn't have to balance every day. - it's about having a balance over time that will help you stay at a healthy weight for the long term.
While the total amount of calories you consume will determine whether you lose or gain weight, you should not overlook the type of food you get your calories from. The quality and type of food you get in will have a massive effect on health and body composition (what is lost or gained; muscle or fat). Just imagine having a diet consisting of 2000kcal of ice cream, or 2000kcal of whole foods, meat and vegetables. This is were the Jetlagged Chef plans come in, helping you understand how to best fuel your body for the lifestyle you lead.
If you would like some guidance on your calorie requirements, fill out our complimentary nutrition consultation and our team will get back to you with tailored recommendations based on your lifestyle and goals.
How much to eat?
Macros
Macronutrients, commonly known as macros, are the essential nutrients that our bodies require in larger quantities to function optimally. They include three main types: carbohydrates, proteins, and fats.
Balancing these macronutrients according to individual dietary needs can enhance energy levels, support weight management, and promote overall health. The optimal macro ratio varies based on factors such as age, activity level, and specific health goals.
P
Protein Widely considered the most important macronutrient for body composition. Protein is essential for muscle growth, repair and to influence and affect all base bodily functions. Eating enough protein is going to help with keeping you feeling full, which can help with overeating. Studies show that 1.5g-2.2g of protein per kg of bodyweight daily is ideal for muscle building and fat loss.
F
Fats are vital for energy and help absorb important vitamins and minerals. Key types include omega-3, omega-6, and omega-9 fatty acids, found in vegetables, nuts, seeds, and fatty fish. Because fats are calorie-dense, you need smaller amounts compared to proteins and carbohydrates. Aim for fats to make up 20-30% of your total calorie intake to maintain a balanced diet and support overall health. Incorporating a variety of healthy fats can also promote heart health and reduce inflammation, making them an essential part of your nutrition.
C
Carbohydrates support bodily functions and physical activity, so choosing high-quality sources is essential. Focus on unprocessed or minimally processed whole grains, fruits, vegetables, and legumes, as they offer vital nutrients and fiber. Limit simple carbs and added sugars, as they provide lower nutritional value. Prioritizing these healthy options boosts energy and overall well-being!
Implementation
Tracking your food intake
If you're not on a full day plan, keeping a food diary may be helpful to track how much you're eating around your JLC meals. The more consistent you are in tracking your nutrition, the more you will find out what works for you and what you might need to adjust to achieve the results that you want.
There are a few ways to track your nutrition - our favourite being MyFitnessPal, a free tracking app. Here are a few tips on how to best use it.
