171. I eat carbs at every meal and I'm more toned than when I cut them

  If you’re scared that eating more carbs will make you gain weight, this podcast will show you why cutting them out could actually be holding back your body recomposition results.   Listen along for a realistic week of healthy eating, high-protein meal prep, strength training and life in the Netherlands. I break down how I build balanced meals using carbohydrates, protein, fats and fibre, including an easy beef wrap, chicken satay rice stir-fry, iron-rich spaghetti Bolognese, a high-protein breakfast and a balanced Greek chicken dinner.   I also talk about my previous fear of foods like pasta, rice and bananas, how under-eating affected my energy and menstrual cycle, and why eating enough carbohydrates has helped me feel stronger and perform better in the gym.   In this episode: ✨ The difference between weight loss and body recomposition✨ How to build balanced meals without counting calories✨ Easy high-protein meal prep ideas✨ Why fibre matters✨ Eating for energy, gym performance and muscle growth✨ Iron-rich meal ideas for period fatigue✨ How to stay consistent while travelling and out of routine✨ Realistic healthy eating without restriction or perfection   Listen here OR watch the video for the full visual scoop!  https://youtu.be/b8WUCOH9EZ8   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022