Macronutrients
Diet — what you eat and drink — is vital when it comes to health. Our body is literally made from the food that enters it. Eating well means building a healthy body. A diet rich in all the vital nutrients ensures we stay healthy, disease-free, and maintain an appropriate body weight.
In brief, food can be divided into 5 major nutrients — carbohydrates, protein, and fat (the three macronutrients), plus vitamins and minerals (the micronutrients).
Macronutrients are the three categories of food that supply the body with usable energy and building material, each measured in grams and each serving a distinct role. Understanding what each one actually does for the body makes it far easier to explain to a client why a diet plan looks the way it does, rather than asking them to follow rules without reasons.
Protein — Recovery and Rebuilding of Tissues
Proteins are digested into amino acids. Twenty amino acids have important functions in the body; nine must come from food (essential amino acids). A protein-rich, varied diet ensures all amino acids are present. Note: protein is not an efficient energy source.
A simple way to explain this to a client: think of protein as the bricks used to repair and build the body's tissues — muscle, skin, hair, hormones, and immune cells are all built from amino acids. Fat and carbohydrate, by contrast, are the fuel that powers the work of laying those bricks. A diet can be extremely high in calories yet still leave a client under-recovered and losing muscle if protein intake is too low, because there simply are not enough bricks to rebuild what training breaks down.
Fats — Transport, Structure, and Emergency Fuel
- Unsaturated Fats — found mostly in plants (though some types also found in animals).
- Saturated Fats — found mostly in animals (but sometimes also found in plants).
- Trans Fats — should be avoided mostly as these are harmful to health.
All fats (besides artificial trans fats) are healthy if taken in moderation and as part of a balanced diet. Fat provides twice the energy of carbohydrates or protein per gram, but is slower to utilise as fuel.
Carbohydrates — Primary Energy Source
The easiest form of energy for the body. They are of two types:
- Simple carbs — things like refined sugar, refined bread, soda, fruit juice, and fruits. These give quick energy but are also associated with more cravings.
- Complex carbs — things like peas, beans, whole grains, and vegetables. These take longer to digest and keep you full for longer.
A client who eats a bowl of sugary cereal for breakfast and feels hungry again within the hour is experiencing simple carbohydrates working exactly as expected — a fast rise and equally fast fall in blood sugar. Swapping that same breakfast for oats with fruit and a source of protein slows digestion considerably and keeps hunger away for hours longer, even at a similar calorie count. This single swap is often the highest-leverage change a coach can suggest for a client struggling with mid-morning cravings.
Micronutrients
Nutrients required in very small quantities but essential for proper function. Subdivided into:
Vitamins
Obtained from animals and plants. There are 13 known vitamins, some water-soluble and others fat-soluble. Each one plays a distinct role in the body:
- 👁️ Vitamin A (Retinol) — vision, immune function, reproduction and growth.
- ☀️ Vitamin D (Cholecalciferol) — bone growth, calcium absorption, and immune regulation.
- 🛡️ Vitamin E (Tocopherol) — antioxidant that protects cell membranes from damage.
- 🩸 Vitamin K (Phylloquinone) — blood clotting and bone health.
- ⚡ Vitamin B1 (Thiamin) — converting food into usable energy.
- ⚡ Vitamin B2 (Riboflavin) — energy metabolism and healthy skin.
- ⚡ Vitamin B3 (Niacin) — energy metabolism and nervous system function.
- 🔄 Vitamin B5 (Pantothenic Acid) — metabolising fats and carbohydrates.
- 🧠 Vitamin B6 (Pyridoxine) — protein metabolism and brain development.
- 💇 Vitamin B7 (Biotin) — healthy hair, skin, and nails; supports metabolism.
- 🧬 Vitamin B9 (Folate) — DNA synthesis and cell division; critical during pregnancy.
- 🩸 Vitamin B12 (Cobalamin) — nerve function and red blood cell formation.
- 🍊 Vitamin C (Ascorbic Acid) — immune support, collagen synthesis, and antioxidant protection.
Minerals
Minerals originate in the earth and are obtained through food and water. Some are needed in larger amounts, while others — called trace minerals — are needed in only tiny quantities but are no less essential:
- 🦴 Calcium — bone and teeth strength, muscle contraction, nerve signalling.
- 🩸 Iron — oxygen transport in red blood cells and energy production.
- 💪 Magnesium — muscle and nerve function, energy production, bone health.
- 🛡️ Zinc — immune function, wound healing, and protein synthesis.
- 🔋 Potassium — fluid balance, muscle contraction, and blood pressure regulation.
- 🧂 Sodium — fluid balance, nerve transmission, and muscle function.
- ⚡ Phosphorus — bone and teeth structure, energy storage.
- 🦋 Iodine — thyroid hormone production and metabolism regulation.
- 🛡️ Selenium — antioxidant defence and thyroid hormone metabolism.
- 🔗 Copper — iron metabolism, connective tissue, and nervous system health.
- ⚙️ Manganese — bone formation, metabolism, and antioxidant enzyme function.
- 🍬 Chromium — insulin function and blood sugar regulation.
- 🦷 Fluoride — dental health and bone strength.
Water — The Life-Giving Liquid
- Helps form saliva and mucus — keeps our mouth, nose, and eyes moist and prevents damage.
- Delivers oxygen throughout the body — blood is more than 90% water.
- Lubricates joints — cartilage is about 80% water.
- Boosts productivity — even mild dehydration can cause sluggishness.
- Flushes out waste through sweating and urination.
- Regulates body temperature through sweat evaporation.
- Helps the digestive system function properly.
- Cushions the brain, spinal cord, and other sensitive tissues.
- Maintains blood pressure — lack of water makes blood thicker.
Fibre
- Soluble fibre — dissolves to form a gel that improves digestion, reduces blood cholesterol, and helps manage blood sugar.
- Insoluble fibre — attracts water into the stool, making it softer and easier to pass. Promotes bowel health and regularity.
Most clients under-eat fibre without realising it, since a diet built mainly around meat, refined grains, and dairy naturally contains very little. A practical target for most adults is 25–35 grams daily — easily reached with a few servings each of vegetables, whole fruit, legumes, and whole grains spread across the day, rather than one large salad eaten once and forgotten.
Energy Balance — Calories In vs. Calories Out
In a nutshell, the body is a system that is either building something or breaking something down. When we consume more food (more calories) than we expend, the body stores the excess — usually as body fat. Many factors contribute to how much we eat and how much energy we burn.
How many calories do YOU need? If you are not at a body weight you are happy with but are not gaining or losing either, then your current calorie intake is your maintenance. Track meals for 7 days using apps like MyFitnessPal or HealthifyMe to find out.
Do you have to track calories?
If you want consistent and long-term results, then yes — at least for a period. Tracking your meals tells you exactly what you are eating and gives you the numbers you need to make adjustments. A month or two of tracking teaches clients more about their diet than years of guesswork.
How to Create the Perfect Diet for Just About Anyone
Rather than handing every client a rigid meal plan, the three principles below work as a simple, repeatable framework that scales to almost any goal, food preference, or cultural diet — apply them in order and the rest of the details tend to sort themselves out.
1. Anchor the Plate with Protein
Understanding the concept of "calories in calories out" (CICO) is the foundation of any diet. The average exercising person needs 1.5–2× their bodyweight (kg) in grams of protein per day. A 70kg person therefore needs 105–140g of protein daily.
2. Eat Vegetables at Every Meal
Vegetables are nature's multivitamins, help reduce total calorie intake, and improve digestion. Aim for 1–3 cups per meal.
3. Choose Carbohydrates Wisely
Because modern people move considerably less than their ancestors, the need for carbohydrate energy is lower than many assume. For vegetarians, it is not feasible to reduce carbs too much — but they can focus on mixed carbohydrate-protein sources such as lentils and legumes. The best time to eat a carbohydrate-rich meal is post-exercise, when the body most needs rapid energy replenishment.
Smart Supplementation
Despite the wide mountains of claims companies make, most supplements are at best untested and at worst harmful. The most evidence-supported ones are listed below — each is named clearly so you know exactly which product the notes refer to.
Multivitamin — Assuming it is a high-quality brand, a multivitamin acts as a great nutritional insurance policy. Takes care of gaps in the diet, particularly given modern soil depletion.
Creatine Monohydrate — One of the most studied supplements in the industry. Benefits extend beyond gym performance to include improved brain function and blood sugar regulation. Safe for virtually everyone. Inexpensive and effective.
Protein Powder — Valuable for those who cannot realistically reach their daily protein intake through whole food alone — particularly vegetarians and vegans. Choose quality brands.
Probiotics — Beneficial bacteria strains that support gut health. Quality and strain matters significantly.
Vitamin D, K2 & Calcium — These work synergistically. Low Vitamin D is widespread in modern populations. Supplement only after a blood test confirms deficiency.
Glutamine — Good to improve immunity, may reduce food cravings, and benefit digestive health.
Fish Oil (Omega-3) — If you can find a good brand with fresh oil, then maybe — but for most people in India, fresh fish twice a week is far more effective than a capsule.
Digestive Enzymes — Our stomach produces various acids and substances to digest food. Supplemental digestive enzymes can support this process when production is impaired.
BCAAs — Amino acids said to give energy during workouts. Generally not necessary for those with adequate protein intake.
Melatonin — Produced by the brain at night to induce sleep. Can be supplemented in small doses (0.5–1mg) when sleep is disrupted. Not recommended for long-term daily use.
If a client can only afford one or two supplements from this entire list, a quality multivitamin and creatine monohydrate offer by far the best evidence-to-cost ratio. Everything else on this list should be considered situational — useful for specific gaps (a vegan needing protein powder, someone with confirmed low Vitamin D) rather than default additions for every client regardless of their diet.
A word on Tea, Coffee, Pre-Workouts and other Stimulants
In brief, most of these things work because of one single thing — caffeine. This is a natural stimulant that increases alertness and temporarily improves performance. The downside is that it significantly disrupts sleep quality when consumed too close to bedtime.
Prepare, Don't React
- Plan your weekly diet on an off day and buy everything you can beforehand.
- Put reminders in your calendar to buy all the things you need regularly.
- Know what meals you are going to have beforehand — don't randomly decide in the moment.
- Prepare proteins ahead of time as they take the longest to cook.
- Have substitution "go-to" meals ready in case you cannot prepare your intended meal.
Managing Cravings
Mini-Questionnaire to Ask Clients
After understanding the above information, the simplest way to assess a client's diet is with these questions:
- Pre-planned meals 90% of the time — Yes/No
- 3 meals plus one snack daily 90% of the time — Yes/No
- Protein in every meal — Yes/No
- Vegetables in every meal — Yes/No
- Regular eating time 90% of the time — Yes/No
- Use of fast/pre-packaged food less than 10% of the time — Yes/No
- Caffeine intake 1–2 cups or less per day — Yes/No
- Other drinks: water, green tea, occasional diet soda — Yes/No
Our objective is to slowly move the client toward getting a "yes" on all of these. If their diet is sorted, that is half the battle won.
Some Tips to Strengthen Digestion
Digestion is the single most important thing you can fix. There is no other aspect of health that has such a profound cascading effect on everything else.
- Drink 700–1000ml water on waking. Add lime for added benefit.
- Apple cider vinegar: 1 tsp mixed with half a cup of water, 15 minutes before meals.
- Drink ginger-pepper tea throughout the day to stimulate digestion.
- Chew on a clove or ½ tsp fresh fennel after meals.
- Eat slowly — around 32 chews per mouthful, or take 30 minutes per meal.
- Go for a walk after meals.
- Relax while you eat. No news, no reading technical content.
- Eat only when genuinely hungry.
- Add high-quality probiotics: empty stomach in the morning and before sleeping.
- Drink warm (not cold) water whenever possible. Cold water disrupts digestive secretions.
- Play relaxing music while eating.
- Drink 500ml of warm water 20 minutes before eating.
- Whenever possible, start your meal with raw foods.