Old caloric deprivation blogs have been proven to be unsustainable. They rob the body of essential nutrients that are needed for the function of l systems critical to the human body. Enter the macronutrient (macros) diet which has turned the old system of counting calories on its head. If you are thinking about using macros to lose weight but are confused as to how it actually works, here are some facts that will explain how macros help with weight loss.
Understanding the Macro Diet
Macros are made up of three nutritional groups your body needs to survive: carbohydrates, proteins, and fat. Here is a brief look at each.
Carbohydrates are vital to the normal function of your body. Without this nutrient, your body would lack the energy to function and be forced to consume muscle tissue to survive. Decades ago, low carb diets were the rage in weight loss. Still, just as with caloric deprivation, it is a wholly unsustainable diet which can cause problems such as dehydration and constipation.
You probably were already quite aware that protein is required to build muscle on the human body, but were you aware that it is needed for haemoglobin and normal brain function? Protein is often given too much credit as being all you really need to survive, but as we previously stated about low carb diets, the lack of carbs can have dire consequences. So, while protein is an essential nutrient, it is the macro you need to consume the least.
Fats, like carbs, are often misunderstood, fat will not make you fat if consumed in moderate amounts, and if it is the right type of fat. Remember, trans-fat and saturated-fats are bad for you and will lead to plaque in your veins. Unsaturated fats and plant-based fats are healthier and better for your heart. Fats also help with the absorption of nutrients by the body. Unfortunately, we are all aware that the more fat in your food, the better it tastes; this is why food with the best flavour is often quite bad for you.
What Should be Your Daily Macro Intake?
Counting Macros is a bit different than counting calories. While calories can come from absolutely any food, counting calories never took into account of what type of food that one ate. A person could theoretically meet a daily intake of two thousand calories strictly on cupcakes; not the healthiest way to eat. Instead, we look at the calorie count of one gram of each macro.
- Proteins and Carbohydrates have four calories per gram.
- Fat has nine calories per gram.
Multiple medical organizations have recommendations about what your macro diet should be made up of, but here is the overall consensus:
- Protein should be 10-35% of your macros.
- Fat should be 20-35% of your macros.
- Carbs should be 45-65% of your macros.
How Can a Macro Diet Help You Lose Weight?
A macro diet because of its focus on healthy eating means you will have no adverse side effects and therefore you will be able to stay with the diet long-term; you will lose more weight over time because you are losing weight gradually. While crash diets can cause you to lose weight swiftly, they are hard to stay with for more than a few weeks. Macros not only give you a clear guide as to what you can eat and in what amounts. It may take a few weeks to really get the hang of a macro diet, but once you have, it is clearly beneficial to achieving your weight loss goals.