Looking for weight loss and want to learn about the macronutrients. Get set with your diary for a new healthy lifestyle.
Learning your MACRONUTRIENT can do miracles for your weight loss program if you really know why should you lose weight.
All about macronutrient quality:
- Carbohydrates are either simple or complex and of less nutrient value in addition to being high or low in calories.
- Proteins display their quality depending on the completeness of amino acids obtained from it.
- Fat as we all know categorized as saturated, polyunsaturated, and monounsaturated. They are also identified by the scale of essential fatty acids present in it like omega-3 and omega-6.
Well known for being the main cause of adding to your waistline, this macronutrient does not cause any harm during your weight loss program when taken in right quantity every day or every meal.
On an average carbohydrate food contains 4 calories per 1 gram.
Good Vs Bad
Fruits and Veggies are very dense or high in nutritional value with good quantity of vitamins and minerals and good carb sources too. Our body prefers consuming carbohydrates as a source of energy especially when we plan out long duration exercise.
You must know that muscle glycogen stores are replenished with the consumption of carbs with the intake of very famous potatoes in any form (both normal and sweet potato). Muscle glycogen acts as fuel and reduces after an exhausting exercise. Hence, it is always good to consume natural carbs.
In order to promote and maintain a healthy gut microbiota, consuming starchy food is added benefit as it contains resistant starch, that resists digestion and acts just like fiber.
All the above can be good for you if you consider only natural form of carbohydrates.
NEWS: Fiber is also categorized as a Carbohydrate.
Refined carbohydrates like sugar, wheat or corn flour and even their products initiates your appetite and cravings ultimately leading to fat gain and deposition resulting in cardiac diseases, high blood sugar, BP issues, increasing bad cholesterol and many more.
If you want to stay in a healthy condition throughout your life, NEVER consume these refined carbohydrate with fats as they will definitely drive you down the road of permanent obesity.
Learn the everyday tricks to lose weight.
Good Vs Bad
Often we get scared of this part of macronutrient, whereas the real fact is they are beneficiary for our body when consumed rightly.
On an average fats contain 9 calories per 1 gram.
Natural form of food is always great for the body and same goes for fats too. Nuts, animal sources, avocados, coconuts are all great examples of fat sources which are also abundant in vitamins and minerals along with essential fatty acids, letting your body function to its amazing health and great functioning.
Fats are also a good source to fuel up the body and yes it surely contributes in weight loss unlike the myth which states, “no fats if you are planning weight loss“.
Vitamin A, D, E and K are fat soluble and this indicates that they require fats in order to be absorbed by your body.
Monounsaturated fats and saturated fats are health promoting which are mostly obtained from animal sources, eggs, avocados and coconut oil, extra virgin olive oil.
NEWS: When considering JUNK FOOD, fatty foods are never satiating (which means your body does not realize that it has consumed fats and you opt to consume larger quantity). However, when fats are consumed in the form of animal source, you feel satisfied due to the protein part that comes along.
Human body functions well when healthy omega-3: omega-6 fatty acids maintained at a ratio of 1:1 or 1:2. Getting the ratio higher than this can lead to issues such as inflammation, oxidative stress, or several critical illnesses.
Omega-6 is found in good amount in food items like margarine, canola oil, and vegetable oil indicating that you must avoid taking them in larger amount.
BE AWARE: Consuming saturated fats with refined carbohydrate sources can put you at health risks at a later stage, if no changes are brought in your lifestyle.
On an average proteins contain 4 calories per 1 gram.
Good Vs Bad
Believe it or not protein is the most satiating food source and plays a crucial role during weight loss programs, essential to sustain life and acts as building blocks for those muscles that we plan to build and show off.
The only bad part is that they are not a very good source of energy.
I am sure now that you know the facts you are also willing to learn the right amount of these macronutrient for your body weight or when you are trying to lose weight in a healthy way.
These are the simple calculations:
a. Carbohydrates-(Eat complex carbs):
- 4 gram/pound of body weight(sedentary lifestyle)
- 5-6 grams/pound of body weight (slightly active lifestyle)
- 8-10 grams/pound of body weight (highly active lifestyle/endurance athletes)
- 0.5 grams/pound of body weight(if sedentary lifestyle that is getting ready at home-going to office-coming back to home)
- 0.8 grams/pound of body weight (if slightly active which means when you do household activities)
- 1 gram/pound of body weight (highly active lifestyle – if working out 2-3 hours*5 days/week in addition to household activities)
- In minimal quantity and therefore should be 10% of your daily calorie requirement or approximately 20 grams.
Another helpful article to plan your entire meal or daily calorie requirement is “WEIGHT LOSS DIET PLAN“.
To learn great recipes and make sure that you are on track download my free book “UNBEATABLE WEIGHT LOSS RECIPES” which comes with a diet table (calorie guide included).
NOTE: You will have to register to download this free book.
Eat healthy and stay fit and get control over your body weight.