What are Macros?
“Macro” is short for macronutrient and they are the cornerstone of your diet. They are needed in large amounts for the normal growth, energy and development of our bodies. The foods we eat can be broken down in 3 essential macronutrients: carbohydrates, proteins and fats. All of these nutrients provide your body with energy measured in the form of calories.
Carbohydrates = 4 Calories per Gram
Carbohydrates are your body’s preferred form of energy and the body’s primary fuel. They provide energy for your muscles and the central nervous system so you can move and think. Carbohydrates can be complicated. When you hear the word “carbohydrates,” you probably think of white rice, white bread, pasta, sugary treats, and think of these foods as something to avoid. But have you heard about complex carbohydrates and how they can be part of a healthy diet? There are two types of carbohydrates: complex and simple.
- Complex Carbohydrates
Have more nutrients and take longer to digest. They will keep you full longer and keep blood sugar levels steady. Complex carbohydrates contain fiber, vitamins, minerals, and antioxidants and simple carbohydrates do not.
Complex carbohydrates are found in root vegetables such as potatoes, carrots, parsnip, beets, turnips. Whole grains such as quinoa, fruits, vegetables, and legumes.
- Simple carbohydrates
Include foods that are mostly made up of simple sugars such as candy, pastries, soda, etc. They provide an instant source of energy, but they are digested quickly and spike your blood sugar. This leads to the post-sugar crash you may be familiar with, and feeling hungry again soon after.
Most of your carbohydrates should come from healthy complex carbohydrate sources.
Proteins = 4 Calories per Gram
Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. Protein allows your body to grow, build and repair tissues, and keep and protect your muscle mass. The macronutrient we need to focus on the most is protein. Whether you are plant based, omnivore, or carnivore protein is the macronutrient that we tend to not eat enough of. Protein is key is you want to lose weight while keeping lean muscle, build muscle, recover faster from training, and even age well. By getting the right amounts of protein daily, it will be easier to meet your goals of weigh loss while feeling fueled throughout the day.
Protein is found in animal products such as meat, poultry, fish, egg, milk, and cheese. There are also plant based protein sources such as beans, lentils, nuts, seeds, and soy as well as lower amounts in grains, vegetables, and fruits.
Fats = 9 Calories per Gram
Fat is vital for the body as an energy reserve, for insulation and protection of your organs, make certain hormones, and for absorption and transport of fat-soluble vitamins. There are three types of fat.
- Trans fat
It is the worst type of dietary fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats include solid margarine and vegetable shortening. And are found in bakes goods, microwave pop corn, frozen pizza, french fries, donuts, fried chicken etc. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.
- Saturated fat
The “in-between” fat. Not as bad as the trans fat but not as good as the unsaturated fat. Saturated fat is found in butter, ghee, cream, whole milk, coconut oil, palm oil. It is also found in fatty cuts of meat, sausages, bacon, cured meats, cheese, pastries, etc. Saturated fats are common in the American diet. They are solid at room temperature but will turn to a liquid when heated.
- Monounsaturated and Polyunsaturated Fat
Usually called the “good fats” and come mainly from vegetables, nuts, seeds, and fish. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, herring and sardines. And seeds such as flax seeds, chia seeds, and also walnuts. Omega 6 fatty acids come from safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds.
Now that you have a simple overview of the macronutrients, make it a goal to eat foods that are as close to their natural form as possible, and avoid processed foods. This will ensure you are eating nutrient dense foods that will nourish your body.
Why Should I Count my Macros?
Ok, I get it! There are many diets out there claiming that you don’t need to count macros or calories, or that you can eat “intuitively”, or they sell you their pre-packaged meals with the “right amount” of your daily calories and nutrients. They make it sound so simple that you can’t help but to buy. I believe we are stuck in a vicious cycle of dieting, losing weight temporarily only to gain it back again. The best way to get out of that cycle is to learn the basics of proper nutrition. Counting your macros will help you truly understand your diet and how proteins, carbohydrates, and fats will impact the results you get.
Counting macros may seem restrictive or obsessive but it will give you a clear picture of what you are consuming and what you need to change. You may be eating a very healthy diet yet not be getting the physical or performance results you want. Counting macros will help you eat according to your goals and create a sustainable lifestyle balance. It allows you to focus on the composition of your food and pay more attention on how you are fueling your body. Also, is a sure way to know how your body reacts to certain foods. The beauty of this system is that you get to eat the foods that you love, and once in a while, also treat yourself. That doesn’t mean you are going to eat a whole box of donuts, but if you plan your macros strategically you can indulge in a donut every now and then and still see good results.
When you understand macros you can make sure you are fueling correctly for your specific needs and goals. Macro ratios can be adjusted whether you want to lose fat, gain muscle, fuel for your workouts or an endurance sport, maintain a healthy weight, or if you are going thru menopause. It is very important to focus on the quality of food that you are eating and not just the numbers. Tracking macros will get easier as you go. Start by keeping a journal of what you eat daily for a week so that you get in the habit of logging your meals.
What about Calories?
Calories are important. Simply put, weight/fat loss happens when you burn more calories than you consume. Macro counting helps you see where the calories that you consume are coming from. It also helps you see that not all calories are created equal. The calories you get from eating fresh fruits and vegetables is more beneficial to your body than the calories you get from donuts. it is always better to make sure your calories come from whole foods.
How Many Macros Should I Eat?
Macro splits (percentage of daily protein, carbohydrates, and fat) and daily calories is different from person to person and depends on your height, weight, activity level, age and your personal goals.
It’s definitely not a one-size fits all. The first step is figuring our your daily caloric intake. Next, comes the macros. Here’s an illustration to help you see how macros can be adjusted depending on a specific goal.
How do I track my macros?
This process may seem overwhelming and daunting, but apps like MyFitnessPal make it easy to set up daily goals and track your macro intake throughout the day. Besides using an App for macro tracking, I highly recommend Meal Planning and Prepping to help you stay on track.