When
it to comes to losing weight, many people stick to the old school method of
counting calories. I'm sure you've heard the logic behind the whole “calories
in vs. calories out” method. It seems
rational that if you consume less calories daily than the amount of calories
you burn, that a weight loss would occur. The flaw in this rationale, is that
all calories are not created equal. Yes
my friends, I hate to be the bearer of bad news, but 300 calories consumed from
candy bars is not the same as 300 calories consumed from lean protein and
vegetables. Different types of foods and
nutrients are processed differently by our bodies. For example, as I discussed previously in the post, The Key Ingredient to Losing Weight, there is the thermogenic effect (the amount of
calories our bodies burn to process/digest a food) which varies on the type of
nutrient being consumed. Our bodies burn the
most calories digesting protein. Since
not all calories are created equal and are utilized by our bodies differently,
it makes sense then to monitor the main nutrients we are consuming instead of placing our focus on just the overall calorie intake number.
Furthermore, through monitoring the macronutrients that we consume, we
have the capability to tailor the amount of each nutrient we should consume
based on our body’s individual needs and to assist us to reach our desired goals (building muscle,
fat loss, athletic performance, etc.). So what exactly is a macronutrient and how can
you get started?
Macros Defined
Every
food you consume can be broken down based on the macronutrients (macros for
short) that it is made of. There are 3 macronutrients- protein, carbohydrates,
and fats, and each of these nutrients provide the body everything it needs to
function and develop properly. Macronutrients are the main components within
our diet and they each contribute differently to the proper functioning of our
body.
Protein: Protein is the building
blocks within our bodies, responsible for building, repairing and maintaining
body cells and tissues.
Carbohydrates: Carbohydrates are the
body’s preferred source of energy. When
we eat carbohydrates they are converted to glucose which our body then uses to
fuel the cells throughout our body.
Fats: Fat is the body’s protection
source providing things such as insulation for protecting our organs and
temperature regulation within the body.
Fat also assists with cellular growth and plays a role in the body’s
ability to absorb vitamins and minerals.
Getting Started With
Macros
When you begin counting macros, the first thing you will
need to determine is your ideal macro ratio intake that will help you reach the
desired goal you have for your body. Since each
macronutrient functions differently within the body, more or less of each macronutrient
will need to be consumed depending on the desired goal at hand. For example, if your goal is to lose weight,
you will need an ample amount of protein which will help you build and maintain
muscle and also keep you full throughout the day. On the other hand, if you are an athlete or
training for a marathon, your body will need more carbohydrates to provide the
proper energy required for your lengthy workouts. When it comes to determining your macros, I
suggest following what I refer to as the simplified version of macro counting
which focuses on hitting a daily goal percentage for each macro nutrient versus
the method of macro counting which focuses on having an exact gram number requirement for each macro and aiming at reaching that exact gram number daily. Focusing on macronutrient percentages instead
of focusing on exact gram numbers allows the freedom for your daily calories to fluctuate, while still having the capability to stay within your macro goals. It’s highly unlikely that you eat the exact
same number of calories everyday and actually if you do that your body will adapt
to it quickly, making that method of eating highly ineffective. It makes sense to eat a different amount of
calories based on your body’s specific needs for each day. For example, on a day when you are doing an
intense workout or lifting heavy weights, you will need more calories to fuel your
workout and help your body recover and on a day when you are not working out at
all your body will need less calories to function. So how do you determine the right macro ratio
to reach your desired goals? Let me
preface these recommendations by saying that macros are very much a trial and
error process. You may need to adjust your
percentages based on how your body responds and everyone’s body functions
differently, so what may work for one may not work for another.
Goals Macro Ratio
Fat Loss: Protein-40-50%, Carbs-30-40%, Fats-20-30%
Building Muscle: Protein-30%, Carbs-40%, Fats-30%
Athletic Performance: Protein-15-30%, Carbs-40-60%, Fats-15-30%
When it comes to getting starting with counting macros,
there are a couple of great tools that will make the process much simpler.
- A food tracker app- In my previous post, The Importance of Food Journals, I discussed that research shows that tracking your food intake increases your weight loss
success. Many food tracker apps, such as
My Fitness Pal, are very user-friendly and enable you to monitor
your daily macro intake. You can enter in your goal macro ratios with my fitness pal, which makes monitoring
your macros much easier to manage than trying to track them yourself. To input your macronutrient goals in the my fitness pal app, follow the following instructions, My Fitness Pal Macro Instructions
- A Food scale- In my previous post, The Game Changing Kitchen Gadget That Will Help You Lose Weight, I stressed that using a food scale to measure your food is a game changer when it comes to weight loss.
Accuracy is very important when it comes to monitoring your macros. Having an accurate measurement of your food will
ensure that you are not over or underestimating on a particular macro and skewing your percentages.
