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When it comes to fitness
tracking, calorie counting is a popular approach - it can help you make sure
you're getting the fuel your body needs each day. But there's something else
even more important to keep an eye on, whether to hit fitness goals or just stay
healthy: macronutrients. To truly have a balanced diet, you must have a variety
of nutrients that fuel your body and help your digestive system function. Doing
that can help you reach your health goals faster than just focusing on
calories.
Tracking macros by
calories is useful for many reasons. This food journaling method can help you
understand which foods make you feel good or bad, which foods improve your
athletic performance, and which foods help you focus or keep you going. long.
Counting macros can also help you change your current eating habits to healthier
patterns in the long run.
Do
you know what are the 3 macronutrients?
Macronutrients are the
molecules we need in large amounts, also known as key nutrients, that we need
to survive. In contrast, micronutrients are those that are required in much
smaller amounts, such as vitamins, minerals, and electrolytes.
The three macronutrients
are carbohydrates, proteins, and fats. Despite the fad diets, you still need
all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies
and disease.
Protein
Protein helps you grow,
repair injuries, build muscle, and fight infections, including some functions.
Protein is made up of amino acids, which are the building blocks of many
structures in your body. You need 20 different amino acids, nine of which are
essential, which means your body can't produce them on its own, you have to get
them from food.
Foods high in protein
include poultry, beef, fish, soybeans, yogurt, cheese, and other dairy
products. If you follow a plant-based diet, certain starches, vegetables, and
beans are also good sources of protein.
Carbohydrates
Carbohydrates give you
quick energy. When you eat carbs, your body either converts them to glucose
(sugar) and uses that sugar immediately or stores it as glycogen for later use,
usually during exercise and between meals. Complex carbohydrates – like starchy
vegetables and whole grains – also promote digestive health because they are
high in fiber.
Fat
Fat in the diet is needed
for your body to do many of its jobs. You need fat to absorb fat-soluble
vitamins (A, D, E, and K), to insulate your body in cold weather, and to go
long periods without eating. Dietary fats also protect your organs, aid in cell
growth and hormone production.
The rest
from protein
The federal proposal is
based on the fact that carbs serve as the body's primary source of fuel and are
the easiest macronutrients for the body to convert from food to energy.
Metabolism for fats and proteins is much more complicated and takes longer,
which won't serve you well when you need quick energy.
Your macro ratio depends
on your health and fitness goals, as well as how your body responds to specific
foods. For example, many people thrive on low-carb diets, but the thought of a
low-carb diet for myself makes me shudder. I perform best when I eat about 50%
carbohydrates.
Similarly, you may be
doing well on a high-protein diet, while someone else may experience digestive
upset from consuming too much protein.
Note that some people,
especially those following the keto diet, count net carbs instead of total
carbs. To get the net carbs, subtract the grams of fiber from the total grams
of carbs. Why count net carbs? Our bodies do not digest fiber, so it is not
absorbed by the small intestine and does not provide your body with any energy.
In that sense, the calories from fiber aren't really that significant.
How
many calories are in each nutrient?
Each macronutrient
corresponds to a specific number of calories per gram:
Carbohydrates have 4
calories per gram
Protein has 4 calories
per gram
Fat has 9 calories per
gram
How many
macros should I eat?
There is really no answer
to this question: Everyone is different, and as such, the appropriate
macronutrient intake for each person will vary. However, federal dietary
recommendations suggest this macronutrient ratio:
45 to 60% carbohydrates
20 to 35% fat
Why
should I monitor macros?
Know that you don't have
to follow macros to stay healthy, lose weight, build muscle or gain any
other health goals. The
only time you really need to monitor macros is if your doctor tells you so.
In fact, recording your
every bite can be frustrating and time-consuming, but it's worth noting that
you'll get pretty good chunks of eyeballs if you get in the habit of tracking.
Tracking macros can
certainly be useful for a number of things, such as preparing for a fitness gig
or optimizing athletic performance. It can also be helpful if you want to go on
a "flexible diet" or practice eating any foods you want, as long as
they match your macronutrient ratios.
Counting your macros can
also be the key to ultimately eating less processed foods, as processed and
packaged foods tend to be high in fat and carbs (and often not much protein)
and add lots of super more food . Many people who want to create a calorie
deficit for weight loss prefer to track macronutrients instead of counting
calories, as it doesn't emphasize weight loss and shifts the focus to
nutrition. This is very helpful for creating long-term healthy habits.
Also, many people enjoy
macro tracking because it helps them understand which foods are best for their
bodies. Give it a try to see if it fits your lifestyle, but you don't need to
keep an eye on your macros.
The information in this
article is for educational and informational purposes only and is not intended
as health or medical advice. Always consult your doctor or other qualified
health care provider with any questions you may have about your medical
condition or health goals.
(Refer to nutrients that support your health here)
Reference source: Cnet.com
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