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If you’re new to the world of fitness and nutrition, you might have heard the term ‘macros’ being thrown around a lot lately. So, what are macros? Macros, short for macronutrients, refer to the three essential nutrients- carbohydrates, protein and fats. While all three are important in maintaining a well-nourished body, each has a unique role to play.

Carbohydrates

Carbs are the body’s main source of energy. They are broken down into glucose, which provides fuel to the brain and muscles. However, not all carbs are created equal. Simple carbs like sugar are quickly broken down, causing a spike in blood sugar levels, while complex carbs like whole grains, legumes, and vegetables are digested slowly, providing a steady flow of energy.

Protein

Proteins are the building blocks of the body. They are involved in muscle growth and repair, bone health, and immune function. They are also important in producing enzymes and hormones that regulate body processes. Good sources of protein include meat, fish, eggs, dairy, legumes, and nuts.

Fats

Contrary to popular belief, fats are an essential part of a healthy diet. They provide energy, aid in the absorption of fat-soluble vitamins, and are involved in the production of hormones. However, not all fats are equal. Saturated and trans fats, found in fried and processed foods, have been linked to heart disease, while unsaturated fats, found in olive oil, nuts, and avocados, have been found to have numerous health benefits, including a lower risk of heart disease.

To achieve optimal health and fitness goals, it is important to consume a balanced diet that includes all three macro-nutrients in the right proportions. The ideal proportion of macronutrients varies from person to person, depending on factors such as their age, gender, weight, and physical activity level. This is where counting macros comes in. Counting macros involves calculating the number of calories and the proportion of macronutrients you need to consume each day to reach your fitness goals.

How to Count Macros?

Counting macros may sound tedious, but with the right tools, it can be fairly simple. The first step is to calculate your daily caloric needs- the number of calories your body needs to maintain its current weight. This can be done using an online calculator or by consulting a registered dietitian. Once you know your daily caloric needs, you need to divide them into the right proportions of macronutrients. The most common macro ratios are 40/30/30, 50/25/25, and 30/40/30, with the first number representing the percentage of carbohydrates, the second number representing the percentage of protein, and the third number representing the percentage of fats.

Counting macros can be a great tool in achieving your fitness goals, but it is important to remember that it is not a one-size-fits-all approach. It is always a good idea to consult a healthcare professional before making any major changes to your diet.

My Experience with Counting Macros

When I first heard about counting macros, I was hesitant to try it. It sounded too complicated, and I wasn’t sure if I had the time or the patience to calculate every meal. However, after consulting a registered dietitian, I decided to give it a try. The first few days were a bit overwhelming, but once I got the hang of it, it became second nature.

I found that counting macros allowed me to have a more flexible approach to my diet. Instead of obsessing over every calorie, I focused on meeting my daily macro goals, which helped me make healthier choices. I also found that by tracking my food intake, I was able to identify areas where I needed to improve, such as eating more vegetables or reducing my sugar intake.

Conclusion

Counting macros may not be for everyone, but it can be a useful tool in achieving your fitness goals. By understanding the role of each macronutrient, you can make informed decisions about what you eat and how much you eat. Remember, a healthy diet is not just about counting calories but about nourishing your body with the right nutrients.

References:

• Powell, C. (2021, April 19). Chris Powell on Instagram: ‘🔥Macro For Beginners🔥 What are macros and…’. Instagram. https://www.instagram.com/p/CNsjLX7lkd7/
• @scranton_wellness | Instagram. (n.d.). Instagram. Retrieved May 5, 2021, from https://www.instagram.com/scranton_wellness/

Macro For Beginners

This image gives a quick summary of what macros are and the role they play in our bodies. It’s important to understand that macros are not just about weight loss or gaining muscle, but about achieving overall health and wellbeing.

Keto Macros

This image focuses on the specific macro ratios for the keto diet- high fat, moderate protein, and low carbs. While the keto diet may not be suitable for everyone, it’s important to note that counting macros can be customized to fit any dietary plan.

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