When it comes to fitness, exercise often steals the spotlight, while daily nutrition is reduced to confusing diet trends and food restrictions. However, lasting health and sustainable weight management depends less on limiting food groups and more on understanding how to balance them.
Celebrity fitness trainer Vinod Channa, who has worked closely with actor John Abraham on his fitness journey, recently shared a simple, science-based guide to eating the right amount of protein, carbs and fat. In a Dec. 8 Instagram post, Channa explained that getting the macronutrients right can greatly improve energy, recovery, and overall health.
“Macros – protein, carbohydrates and fat – are the main nutrients your body needs in larger amounts. They affect energy levels, muscle strength, recovery and body composition,” he said.
Here’s how he suggests approaching each macronutrient.
- Protein: For strength, recovery and appetite control
Protein is essential for building and repairing muscle, especially if you are physically active. It also helps curb frequent hunger pangs by keeping you fuller for longer.
Who needs to keep a close eye on protein?
People with specific fitness or health goals—such as building muscle, losing fat, or having a disease like diabetes—may benefit from more closely monitoring their daily protein intake.
- Carbohydrates: Your body’s main source of energy
Carbohydrates are often misunderstood, but they remain the body’s fastest and most efficient source of fuel. According to Channa, carbohydrates typically account for 45-65% of daily caloric intake and are key to both physical and mental performance.
Which carbohydrates should you prefer?
Opt for complex carbohydrates that are high in fiber, such as whole grains, fruits, vegetables, beans, and oats. These release energy gradually, help stabilize blood sugar levels and prevent sudden energy crashes.
- Fats: Essential, but choose wisely
Fats provide concentrated energy and play a key role in the absorption of fat-soluble vitamins such as A, D, E and K.
What should you cut back on?
Channa emphasizes that while healthy fats are important, trans fats should be avoided as much as possible. These are commonly found in fried foods, packaged snacks and processed items and can negatively affect heart health. Saturated fats should also be consumed in moderation, while unsaturated fats are a healthier choice.
Instead of extreme diets or cutting out entire food groups, Channa emphasizes balance and consistency. Understanding how protein, carbohydrates, and fat work together can make daily eating easier, more sustainable, and far less stressful—while supporting long-term health goals.
