Understanding macros is something that I didn't even attempt to do for a long time. It seemed daunting and honestly, I hate "rules" so I wasn't even interested in trying to work it all out. This mentality set me back .....by a lot.
Macros (macronutrients) are composed of 3 different categories of the food you eat that give you your daily energy. To feel good, stay healthy, and build lean muscle you have to have your macros in order.
Macros balance:
Thyroid function
Hormones
Appetite
Energy
Mood
Fatigue
Stamina
Those 3 categories are
Protein
Fats
Carbs
Let's talk calories before we break that all down.
Calories: LEARN TO LOVE THEM! They determine whether your body loses, maintains, or gains fat.
You can consume calories and you can burn calories. Finding the right balance is key to changing your body composition.
In order to lose wieight you have to burn more than you consume.
In order to gain weight you have to consume more than you burn.
📌It is easier to lose weight by regulating your diet than by (over) excersizing.
What you eat is more important than how much you eat. This is why calculating macros is so important.
Protein. This helps us build, repair, and retain muscle. If you're trying to lose weight, adequate protein intake is a must to prevent muscle loss while in a calorie deficit. (Protein helps you feel full longer so if you are consuming enough protein the calorie defecit is not a painful issue). There are 4 calories per gram of protein.
Fats. We like them! They are vital for energy, hormone function, brain health and absorption of essential vitamins and minerals. There are 9 calories per gram of fat. Eating healthy fats also helps you to feel full for longer. Unhealthy fats will ruin your hard work faster than anything else. If your overall health and wellness is important you should be limiting or avoiding unhealthy fats.
Healthy fats: avocado, seeds, nuts, nut butters, egg yolks, grass fed butter, olive oil and ghee.
Unhealthy fats: canola, veggie, peanut, corn, sunflower and soybean oils, margarine, hydrogenated oils.
3. Carbs. They're not your enemy! Our bodies need carbohydrates for energy. Carbs are very important to the female body!! They balance our hormones, support stamina, and influence mood and brain function. There are 4 calories per gram of carbs. Carbs contain fiber which also helps you to feel full for longer.
Healthy carbs: fruits-apples, bananas, berries, pineapple, watermelon. Veggies- (low carb) non-starchy varieties include asparagus, broccoli, sprouts, cauliflower, celery, mushrooms, onions, leafy greens, tomatoes, cucumbers, zucchini etc. (high carb) squash, potatoes, carrots, parsnips etc. As well as (non- veggie) quinoa, rice, oats and legumes.
Unhealthy carbs: fried food, sugary food, sweetened drinks and juices.
Homework:
Calculate your caloric intake https://www.calculator.net/calorie-calculator.html
Calculate your ideal macros https://healthyeater.com/flexible-dieting-calculator
Comment "done" once you've completed this!