A New Spin on Macros
"Macros" is short for macronutrients, the three primary nutrients your body needs to function properly: carbohydrates, protein, and fats.
- Carbohydratesprovide energy to fuel your body. Here's the new spin: when sourced from whole grains, fruits, or vegetables, they also supply essential fiber. Fiber plays a critical role in fat loss. Read on to learn more!
- Proteinshelp build and maintain muscle.
- Fatsregulate hormones and provide long-term energy storage, keeping you full longer.
By adjusting the amount of each macro you consume, you can tailor your nutrition to achieve specific goals such as weight loss, muscle gain, or weight maintenance. For example, if your goal is to lose weight, the first step is calculating how many calories you need (here’s a great calculator to help you get started). Once you know your target, divide it into macro categories. A good starting point for beginners aiming to lose weight is 40% carbs, 30% protein, and 30% fat.
Why Track Macros, Not Just Calories?
We've all heard the importance of tracking macros so you get enough protein to maintain your muscle mass. We know that healthy fats help with hormone regulation. What you may not have heard is the importance of tracking carbohydrates to ensure you get enough fiber.
Carbohydrates: Not All Are Created Equal
Carbohydrates are equally important for fat loss, but here's something CRITICALLY important: not all carbs are created equal. Your body processes carbs from ultra-processed foods and those from whole, real foods very differently. Here’s a breakdown:
- Ultra-Processed Foods
- High in sugar
- Low in fiber
- Real, Whole Foods
- Low in sugar
- High in fiber
Sugar
has negative effects:
1. Drives cravings
2. Leads to overeating
3. Drains energy
4. Reduces willpower
5. Causes cavities
6. Makes staying in a calorie deficit difficult
Fiber
, on the other hand, offers key benefits:
1. Reduces cravings
2. Helps you feel full longer, reducing overeating
3. Boosts energy
4. Strengthens willpower
5. Nourishes "fat-fighting" gut bacteria
6. Makes it easier to stay in a calorie deficit
To maximize your chances of successful weight loss, choose carbohydrates from real, whole foods like whole grains, oatmeal, quinoa, potatoes, fruits, and vegetables. These provide the fiber your body needs. Aim for 25 grams of fiber a day if you're female and 35 grams of fiber a day if you're male. Don't be afraid to get more than that if you can.
Protein: The Muscle Preserver
When you lose weight without consuming enough protein and incorporating resistance training, you'll lose both fat and muscle. Muscle loss lowers your metabolic rate, making it harder to maintain your weight. As a result, when you regain the weight, most of it tends to be fat.
This sets you up for a vicious cycle—losing muscle and fat, then regaining mostly fat. To avoid this, ensure you're eating enough protein and engaging in resistance training to preserve muscle mass during weight loss.
Healthy Fats: The Unsung Hero
Fats are often misunderstood but are essential for optimal health and fat loss. Healthy fats:
1. Balance blood sugar, helping control cravings
2. Keep hormones functioning properly
3. Aid in the absorption of vitamins A, D, E, and K
4. Help you feel full and satisfied, preventing overeating
5. Enhance the taste of your food
Sources of healthy fats include olive oil, avocados, nuts, and seeds.
The Bottom Line: Balance Is Key
Hopefully, you now see the importance of balancing all three macronutrients in your diet. If you want to enjoy the benefits of eating macros without the hassle of tracking and logging your food, grab my free guide to learn how to get started effortlessly!
