Have you ever heard of counting macros? Counting macros comes from a desire to make smart and healthy macro foods options to fit a person’s goals, whether to lose weight, build muscle, or maintain a healthy lifestyle.
A macro diet is much more than counting calories; it keeps track of macronutrients- proteins, carbs, and fats that you are consuming. A macro diet can be considered the diet of a caveman in regards to emphasizing the value of whole foods instead of processed foods.
With a macro diet, you are not following a cookie-cutter model. Instead, you follow a diet for your specific body type, goals, activity levels, and medical history. The macro diet provides your body with ideal nutrition, thus making your body more efficient.
Macro Foods Diet
The key to a macro diet is carbohydrates, proteins, and fats. Many food options are in these three categories. Your exact macronutrients will need to be fine-tuned depending on your height, weight, age, activity level, and personal goals.
Carbohydrates
- Grains (brown rice, quinoa, and oats)
- Whole-wheat pasta
- Whole-grain bread
- Starchy veggies (potatoes, sweet potatoes, squash)
- Fruits (berries, bananas, pineapple, and apples)
- Beans, lentils, and peas
- Milk and yogurt( both protein and Carb)
Proteins
- Egg Whites
- Meats
- Poultry
- Fish
- Shellfish
- Tofu
- Milk and yogurt
- Protein Powders
Fats
- Egg yolks
- Olive and avocado oils
- Butter
- Nuts and nut butter
- Coconut oil and coconut flakes
- Avocado
- Full-fat milk and yogurt
- Full-fat cheese
- Flaxseeds and chia seeds
- Fatty fish like salmon and sardines
What is a Macronutrient?
A simple way to describe this is to understand that macronutrients are essential nutrients that your body cannot live without. There are three categories of nutrients that are designed to provide your body with the most energy possible from your food selections.
The three categories are as follows:
- Carbohydrates
- Protein
- Fat
Every macronutrient plays an essential role in the body, whether you are trying to lose weight, build muscle, or live a healthier lifestyle.
- Carbohydrates- The most important source of energy. The impact of the Serotonin neurotransmitter that affects mood.
- Protein- Manufactures hemoglobin that helps with oxygen transportation throughout the body—the building block of cells.
- Fat- Eating fat will not make you fat! Fat is important for cell membranes, nerve, and brain health, and it helps with the absorption of fat-soluble vitamins.
Macronutrient Roles in the Body
Macronutrients have a specific role in the body. There are numerous health benefits to following a macro diet. The following is what you can expect to achieve when counting macros:
- Weight loss
- Muscle gain
- Solid and healthy nutrition
- Portion control
- Proper function within the body
Macro Foods for Muscle Gain
To attain specific weight-loss and muscle-building goals, you need to do more than cut calories. You want to ensure that you have the right balance by accessing your macro food intake.
If you are counting macros as part of a muscle gain or bodybuilding regimen, it is crucial to understand that one can overdo the amount of protein. The range for mass building starts at:
- 40-60% carbs
- 25-35% protein
- 15-25% fat
If too much protein is consumed, then the body has the ability to convert it to fat. Also, certain genotypes can’t cope with too much protein in the diet, increasing inflammation in the body. This may make it harder to burn fat and cause puffiness in the body tissues.
Measuring muscle gain is different than measuring weight loss. It is not a task completed by merely stepping on the scale. To get an accurate measurement, you should have a routine of measuring your body fat by using body calipers for the same areas once a week. There are also Bioimpedance meters that can measure body fat and muscle mass, and fluids.
Macro Foods for Weight Loss
If your personal goal is weight loss and sculpting lean muscle, the macro food diet is something you would want to consider. This nutritional lifestyle change is not gender-specific but rather specific to the individual. Men will need a higher calorie and macronutrient intake than women, but the food selection is the same.
It is essential to estimate your calorie needs for maintenance for weight loss, then subtract that amount by 10-20% to determine your personal calorie goals for weight loss. Having high expectations is very common among those who want to lose weight, but it is vital to remember that a weight loss of 1 to 2 pounds per week is a healthy weight loss. The macro ratio for weight loss is:
- 10-30% carbs
- 40-50% protein
- 30-40% fat
The evidence suggests that women require lower amounts of carbohydrates than men due to the difference in hormones.
There are six principles to following a macro diet:
- When you feel hungry, eat more protein or fiber.
- If feeling tired, eat more fibrous vegetables.
- If you are not losing weight, reduce your carbohydrate intake.
- Have a craving for sugar, balance it with more protein and fiber.
- When you are losing weight too fast, add more starch.
- If you are losing muscle mass, add more protein.
Best Macro Foods for Weight Loss
The best macro foods for weight loss are the same as the list of food choices that will provide carbs, proteins, and fats. It is important to consume healthy fats, carbs, and proteins. This means that you should abstain from potato chips when craving salty foods instead supplement nuts.
Each food group has a healthier choice rather than processed foods and options that are counterproductive.
How Do You Calculate and Track Your Macronutrients?
The number of macronutrients is individualized, as one person may need more or less than another person. The perfect amount is called your macronutrient ratio. The ideal rate depends on ratios depending on your height, weight, activity level, age, and goal.
The best way to determine a macro balance beneficial for you is to calculate your total daily energy expenditure (TDEE). Make sure to account for your muscle-building workout routine.
It is an important step to know how many calories are in each gram of the three macronutrients discussed:
- Protein: 4 calories
- Carbohydrates: 4 calories
- Fat: 9 calories
There are various online macronutrients or meal planning apps that can help track your macronutrients. The most popular apps are:
- My Macros
- HealthyEater.com
- Nutritionist
- My Fitness Pal
Macro Diet Conclusions
The macro diet may seem overwhelming initially but it gets much easier as you practice and understand the math involved.
This diet is individualized and requires some adaptation by each person.
By following the macro diet, you provide your body with the macronutrients beneficial for your overall health and enables your body to function at optimal levels.