Mysteries Of Healthy Weight Loss Unraveled
What is the secret formula to weight loss? Wait for it; wait for it…it is calories! Yet, if your goal is it to be your healthiest while trying to shed some fat, understanding these basic tips are necessary.
Lately, the buzz word in the fitness world is Macros. Yes, you probably heard someone throwing that around while talking about their diet. Well, what are Macros and how do they matter when it comes to health and weight management?
Now, what you do not hear people blasting out is Micros. Yet, why are we giving only a little attention to these vital nutrients?
Grab your spoons and forks and let’s dive in.
Macronutrients
You have heard of these before. But, here they are again: Carbohydrates, Protein, and Fat. They have all had a spotlight on them in various diets whether good or bad. Now, let’s examine them independently.
Carbs
These gems are our prime fuel source and necessary for optimal functioning of the central nervous system (CNS) and brain. So, why do carbs get a bad rap? The easiest answer is because we generally equate them to sugar. However, all sugar is not equal (surely, there will be more on that topic in another blog post). Yes, yes, a gram of carbohydrate does have 4 calories no matter the sugar. The question is how one can be more valuable than another. Stay tuned!
Proteins
Chunk me a side of tofu or beef! Without protein as a building block in your diet, your body functions can be impacted negatively. Ultimately, the amino acids that make up your protein are what helps your body function. We need 20 different types of amino acids. Luckily, our bodies can make 11 of them. If you have done your math, you realized that there are 9 that we need from our diet. Yet, they still carry calories. In fact, one gram of protein, like carbs, has 4 calories. But wait, there is more! Our bodies use 20-30% of those calories to metabolize or break it down. So, we should eat mostly protein. Whoa! Take it easy; let’s get all the facts first.
Fats
No, you cannot go on a zero fat diet. Our body needs fat for insulating and protecting the body, transporting fat soluble vitamins, and, of course, energy production. In fact, about half the energy used when your body at rest or light activity comes from fat. They also come with a higher caloric content than carbs and protein at 9 calories per gram of fat. Yep, it may seem you need to lower this macronutrient; however, like sugar, fat is also complex for the how and what our body needs.
Micronutrients
Shockingly, we leave our focus off these important aspects of our diets. Yet, vitamins and minerals play a key role in normal function and growth of your body. Moreover, they play a role in reducing disease states and risk of disease. Guess what? Fruits and vegetables have high amounts of vitamins and minerals.
Wait a minute! Fruits are sugars. Yes, that is the point from earlier. All sugars are not the same. How many people do you know that get excess body fat from eating too many fruits and veggies in their natural state? This is a perfect time to speak to energy dense versus nutrient dense foods. Let’s use an apple versus a piece of candy for instance. An apple by nature is made up mainly of fructose, whereas gummy candy is made up of good old table sugar or sucrose. Both are sugar and both have different effects inside your body. Beyond sugar, gummy candy provides no other healthful ingredients. Conversely, apples give you beneficial vitamins and minerals. In essence, energy dense foods are high in caloric value and low in nutrients. By contrast, nutrient dense foods provide you lots of nutrients and lower calories by volume of food product. What would you choose?
Here is the skinny. You need Macros and Micros built in to your diet. As such, typically, you need 10-35% protein, 45-60% carbs, and 20-35% fat. Now, it is time to track how you eat. Once you get an idea of where you are starting, you can find areas to improve and/ or what calories can be removed or adjusted to establish a negative energy balance. Lastly, just remember; find the macros that give you the biggest micronutrient bang for your buck. Rise and shine, my fitness friends!
