This ratio is great for people looking to lose weight quickly, or who are carbohydrate or gluten-sensitive. So, do your best to pick clean sources like salmon, olives, ghee, eggs, avocado, and macadamia nuts most of the time, and treat yourself to things like bacon, steak, and cheese much less often And nasty fats can really do damage on your heart, digestion, and liver. Even in ketosis, where your diet should be 70% fat… they’re easy to over do. The Right Fatsīeing the most calorie dense, fats are a slippery slope. However, there are many other great sources of protein in the world from legumes to spinach! No matter where you get your protein, make sure you get enough and that you’re tracking the other macros that come with that protein, like fat and carbs, depending on the source. There’s no wonder why people associate protein primarily with animal products, they are the highest sources of protein per gram. Processed bleached flour products like white bread and processed pasta is high in carbs and and high on the glycemic index (a relative ranking of carbohydrate in foods) which means it’s spiking your glucose levels, turning into sugar, which is turning into fat, all-the-while, not giving you the real-deal energy that you can get from other carb sources like brown rice, veggies, and beans. Look, there’s a good reason people hate carbs right now. Making sure you’re choosing good healthy macros, from the cleanest possible sources, is the only way to really fuel your body well for long-term health. Just like all things, there’s a good side and a bad side. So… everything’s good and I just eat everything all the time? Fat is extremely important for the absorption of fat-soluble vitamins, like include A, D, E and K, brain development, keeping our skin, hair, and nails luscious and protecting our bones and organs! Yay fats. Not to mention, fat is the most delicious of the macros, and goes a long way in making any diet more enjoyable. Calorie dense and delicious, fats burn slow and long helped our ancestors survive when food stores were low. Fats have a hugely important role evolutionarily. Nuts, right? So what’s to be gained out of working all this out.Īhhh fats. Chicken breast is not 100% protein, cheese is not 100% fat. So, we’ve already discussed that ALL food has some balance and breakdown of these three main macros, and it’s not always that obvious. But why does this matter? Meet your Macros Alcohol is the often unrecognized macro”nutrient” which costs 7 calories per gram, but since it doesn’t give you any nutrition… we don’t really consider it a nutrient. One gram of carbohydrates or protein will both cost you 4 calories, while one gram of fat provides 9 calories. Iron isn’t adding to your calories, but fat, protein, and carbs are. Macros, opposed to micronutrients, make up the calorie count of your food. All food have certain amounts of each macronutrient, some have higher percentages than others. Macro, the opposite, are the large categories of nutrients, mainly the fat, protein, and carbohydrates that are the building blocks of all food. Micro, meaning small, refers to things like vitamins, iron, calcium, potassium and other small vital nutrients found in food. All the food we eat, no matter what it is or where it comes from has macro and micro nutrients. In fact, Macros is just the abbreviated version of macronutrients. Everyone’s counting their macros, or saying things like “hey, it fits my macros!” But what does that mean, and why does it matter? What are Macros? Living in Southern California, you’ve probably heard the term “macros” being tossed around amongst your health & fitness conscious friends. What are Macros, and What Balance is Right for You?
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