WHAT ARE MACROS AND WHY SHOULD I CARE?
We hear about different diets all the time. I know, it’s exhausting. I would be lying if I said I think they are all crap. I have investigated and tried several of them and I can see the benefits. If there weren’t benefits to these different dieting ideas, you wouldn’t have heard of them. The most important thing when it comes to weight loss is making sure that you are eating foods that fuel your body. Calorie counting was always a big push for weight loss programs. The problem with calorie counting is - just that - all this does it count calories. There is no regard for what type of food you are eating. Listen, I understand wanting to lose weight, wanting to feel good, fit into those old jeans. When we look good, we feel good. There is absolutely nothing wrong with that. My problem with dieting is when your main focus is to shed pounds only. Let’s put our main focus on how you can support your body in the best way possible. Your body is the only place you will ever live. Let’s be kind to it.
I am sure you all are hearing a lot about macros. Macros (macronutrients) are simply protein, carbohydrates, and fat. Plain and simple, macronutrients are the three categories nutrients you eat most and provide you with most of your energy. Each macronutrient plays a different role in the body and it's important to understand what you need and how they impact you. I am a HUGE fan of paying attention to your macros because instead of this idea of depriving your body of calories in hopes that you lose weight, you are paying close attention to what your body needs in order to function properly. Are you getting enough healthy fat? Protein? Carbs? Are you sourcing those macros from foods that are wholesome? Understanding your macros and paying attention to the ratios when you eat helps you with portion control and encourages you to eat whole foods, not processed foods. In addition to that, once you understand the macros your body needs you will start to shed unwanted weight. According to clinical nutrition coach Ariane Hundt “Becoming aware of macronutrients allows one to figure out the tipping point at which the body creates the desired changes. Everyone's different, but when macros are customized, one can lose between 2% and 5% body fat in a month and an average of 10 pounds in the first month.” Not only that! A successful macro diet promises to keep hunger at bay, balance your energy levels and curb sugar cravings. Not too shabby, eh?
MACRONUTRIENT #1 CARBOHYDRATES
Fill your plate with healthy carbs, including leafy greens, whole grains and root veggies.
A few good picks: broccoli, asparagus, cauliflower, squash, dark leafy greens, green beans, onions, cucumbers, oatmeal, sweet potatoes, potatoes and quinoa.
MACRONUTRIENT #2 PROTEIN
You need plenty of protein but don’t go crazy ordering greasy burgers and wings.
Instead, choose: fatty fish (salmon, mackerel, herring), cod, lean grass-fed beef, turkey, eggs and nuts.
MACRONUTRIENT #3 FAT
Getting plenty of healthy fats is important for healthy hormone levels, metabolism, mood vitamin absorption.
Foods high in essential fatty acids include: coconut oil, olive oil, avocado, almonds, brazil nuts and macadamia nuts.
What ratios work for weight loss and maintenance?
Estimated calorie goal for maintenance = 2,000 calories
For weight loss, reduce that by 20%, so your daily goal = 1,600 calories
Macronutrient ratio: 50-25-25
Aim for:
50% carbohydrates: 1,600 calories/day x .50 (or 50%) = 800 calories/day. Divide 800 by 4gm to get 200 grams of carbs daily.
25% protein: 1,600 calories/day x .25 (or 25%) = 400 calories/day. Divide 400 calories by 4gm to get 100 gm protein daily.
25% fat: 1,600 calories/day x .25 (or 25%) = 400 calories/day. Divide 400 calories by 9gm to get 44.5 gm fat daily.
These amounts differ based on age, weight and activity level. This is just a base range.
