Have you been looking for a weight loss coach in California or perhaps thought of starting the macro diet. Then we can help you understand if you should follow the macronutrient diet or not.
What is the Macros Diet?
The macronutrient diet focuses on three essential macros: fat, carbohydrates, and proteins. The diet you find used by athletes and bodybuilders is very restrictive and time-consuming. While it does focus on counting macros, it also falls into a specific calorie range.
So, you will calculate your daily calorie needs to work out your macros intake. Some people follow the diet to reach a weight goal, balance blood sugar levels, and build muscle. Furthermore, there are risks if your restrictive diet leads to vitamin and mineral deficiencies.
As mentioned, it all comes down to the three macros that provide the body with energy, and the foods you eat contain different amounts of macros. So the macros have different quantities of energy per gram and calories.
So when you look at:
- The protein helps repair tissues, immune function, and cellular communication. Protein-rich foods are fish, beans, eggs, meat, nuts, etc. So you find four calories in a gram of protein. The recommended intake for adults is between 10 to 35% and varies from one person to another.
- The fat helps store energy in the body while protecting the nerves and regulating hormones. Fat-rich foods are avocado, butter, fatty fish, nuts, oil, and meat. You get nine calories in a gram of fat, and adults need a daily intake of 20 to 35%.
- Eating carbs is your primary energy source, comprising fiber, sugar, and starch. You can get carbs from pasta, fruit, rice, beans, oats, and potatoes. So, a gram of carbs consists of four calories, and you need between 45 to 65% daily.
Counting The Macro Diet
When you follow a macro diet, there are some steps to follow. You first need to count your calories before calculating your macros intake. So, each person’s intake of macros they need differs as not one diet looks the same. The best is to talk to your personal trainer in Orange County to give you the best advice on measuring your macro ratios. Here are the basic steps:
- First, determine the calories needed using an online calculator and provide information about your body and lifestyle.
- Then you need to take your calories and determine your macro ratio as follows: proteins 10 to 35%, fats 20 to 35%, and carbs 45 to 65%. Still, the example might not suit your goals.
- Lastly, you need to track your macros with the food you eat and log your consumption paying attention to the macros eaten. You can do this using a mobile or web app or do the math by hand, which takes longer. The formula will look like the total daily calories times the macronutrient percentage divided by the calories per gram.
Benefits and Advantages of Macro Diet
There are some good reasons to count macros: it helps with weight loss, builds lean muscle, gains performance, manages blood sugar levels, and improves overall health. But it does have considerations and risks.
The process takes time compared to only tracking calories. Furthermore, it can lead to a lack of nutrients as you can easily overlook the crucial macros as you only focus on fat, carbs, and protein. Another risk is that it is very socially restrictive as you will go out less with friends for dinner.
It can also lead to disordered eating as you focus on tracking your health with the macro ratio in mind. That is why it is essential to discuss the diet first with a doctor, weight loss coach, or dietitian.