Any fitness program must be completed with a good diet in order to fully success, give energy throughout the day and make the best out of it. It is important to eat fewer calories than the ones spent in order to lose fat and gain muscle, without going under 1,200 calories per day. However, it is very hard to know what we eat, which size and which portion to know if we need to adjust at the end of the day or not, especially since the body needs a certain portion of the 3 macros group to function at its best.
Our body needs 3 categories of food : proteins, which can be found in lentils, meat, fish, dairy and eggs. Fat, which can be found in avocados, salmon or nuts and carbs which can be found in grains, veggies and fruits.
The secret to improve our body functions while losing weight is to eat the right amount of the 3 groups our body needs. And unfortunately here, there are no rule, except our own experimentation to see what works and what does not.
However, to have a better understanding of what you might need, you can test the calories you burn on a daily basis (TDEE). It is important that you enter how many time you go to the gym per week as well as your body fat as the result will be more accurate. You can easily find your body fat on any advanced scale.
personally, I got these results :
When I started looking into my macros, I used the “fat secret” app that had macros per default that were at 50% carbs, 30% fat and 20% proteins
I followed that for 2 weeks and I lost weight, so it was working for me, even if it is not the optimum choice regarding the result of the TDEE.
Counting my calories were very interesting to know if I had to workout more (as the app was synced to my connected fitbit) as well as whether I was eating enough proteins or not, and I am not going to lie to you, I am gaining fat because I am not eating enough proteins, no matter how much I workout in a week.
Do not count your calories in excess, but I believe that knowing what to eat and what is in your plate can be an important weight loss factor.