Eating Healthy VS Controlling Kcals/Macros for a change in Body Composition

This picture shows what would be classed as a healthy meal by the majority, it is full of wholefood goodness with plenty of healthy nutrients.

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However if the goal is to loose bodyfat then you need to ensure you are in a kcal deficit and if you want to gain muscle then you need to ensure you are in a kcal surplus.

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Of course it’s great to fuel your body with healthy wholefoods as much of the time as possible however is it still possible to prevent weight loss eating only healthy foods unless total kcal and macros are accounted for.

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Pictured is my current breakfast smoothie:

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150g Oats.

40g @optimumnutrition_uk Hydrowhey.

60g Blueberries.

30g Almonds.

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105g Carbs, 53g Protein, 28g Fat.

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Meal Total: 884kcals.

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If your goal is weight loss although it is a pretty healthy breakfast this wouldn’t be the best choice for fat loss as you would likely be consuming a large portion of your daily total kcals in both liquid format and in one go.

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My current goal however is muscle building so I need to ensure I keep eating in a kcal surplus and this type of meal allows me to do so with my current lifestyle