Marcos for Healthy Weight Loss
Posted on 27th Nov 2018
Long gone are the days of simply counting the calorie consumed. Calories come from different macronutrients, also abbreviated to 'macros', and your body needs certain proportions of each macronutrient in order to be healthy. Calorie counting does not take into consideration, what type of nutrients you are eating and therefore is not necessarily a healthy way to diet. A much more effective way to lose weight is to count macros but what exactly are these macros?
Breaking Down Macros
Macros are made up of the three major food components, which are the following:
Carbohydrates are broken down to glucose, the body's first choice of energy supply. This food component can be divided into two groups; simple and complex. Simple carbohydrates are made of small molecules which are broken down and used as energy quickly by the body. Examples of simple carbohydrates include honey, fruits and maple syrup. Complex carbohydrates are those made up of long strings of simple carbohydrates. They have to be broken down into simpler carbohydrates before being used by the body. Food sources include grains, beans and root vegetables. Carbohydrates can also be referred to as refined or unrefined. Refined carbohydrates are those which are highly processed, such as white bread, sugar or pasta. They are lacking in nutrients and raise the levels of glucose in the blood. When this occurs, the body takes the glucose and converts it to fat, storing it for later.
Proteins are often referred to the body’s building blocks. They play an essential part in tissue repair, immunity, the production of enzymes and hormones as well as forming haemoglobin which transports oxygen in the blood to every cell in the body. Protein is made up of 22 amino acids, 9 of these essential which means that they cannot be made by our body and must be added to our diet. Foods such as peas, eggs, beans and lean meats are high in protein. Extra protein is used as energy.
Fats are needed for several functions such as the absorption of fat-soluble vitamins A, D, E and K, for growth and for the synthesis of hormones, to name just a few. Fats can be divided into monounsaturated, polyunsaturated, saturated and trans fats. Processes trans fats are best avoided. Healthy sources of fats include nuts, seeds, coconut oil and avocados. Fat has been unfairly accused of being mainly responsible for weight gain. Once glucose stores have been used up, fat is broken down to be used as energy.
The myriad of processes taking place each second in your amazing body, depend on having the nutrients we require and in the right amounts.
How to Count Macros?
It really isn't that complicated and once you get hang of it, your healthy, lean body will welcome your efforts. Alternatively, if you'd rather skip the basic maths, iifym.com do offer a macro calculator.
Counting macros is definitely a step up from counting calories. It is an effective method to help you to achieve a balanced diet and in turn healthier weigh loss. However, although this diet does cover the macronutrients, it fails to consider your need of micronutrients. These micronutrients, or micros, are the vitamins, minerals and other essential elements which, be it in small amounts, are just as crucial to a healthy diet as the macros are. Don't beat yourself up about the odd processed snack but to obtain optimum nutrition and the health you deserve along with your weight loss, make sure you're mostly counting macros in healthy and nutritious foods packed with micros. This way your diet will contain both the macros and micros your body needs. Couple this with exercise and you are well on your way to achieving your healthy weight loss goals.