Understand your “Macros”

“Macros” short for “macronutrients” it refers to carbohydrates, fats, and proteins the three basic components of every diet. If you get their proportions right, it makes dieting a lot more effective as we all know only calorie counting doesn`t work because it doesn`t consider what you eat.

For example if you consider an apple and a tiny slice of chocolate cake both having 100 calories, how do you think these two will behave inside your body? In one side the natural apple with the skin in it full of fibre and in the other side a cake full of refined sugar?

You guessed it right! Completely different! Let`s understand our Macros.

Protein

Very popular among the world of fitness and nutrition, protein is mostly associated with building muscle and primarily found in foods like meat and dairy. However, its uses extend beyond muscle, it’s the core component of organs, bones, hair, enzymes, and pretty much all other types of tissue in your body.

Proteins are made of amino acids, many of which the body can make itself. However, there are nine amino acids that are strictly required for normal body function that your body can’t biosynthesize. These are called essential amino acids, and the full nine can be found from all meat sources. Unfortunately for vegetarians and vegans, it’s a little bit more difficult to find the full nine in legumes and grains, so you need to make sure you get the right combination.

Carbohydrates

While it’s technically the only macronutrient your body can survive without, doing so would be no fun. Carbs are your body’s most easily accessible source of energy, and is broken up into glycogen (used by muscles and your liver) and glucose (used by the brain).

In common nutrition speak, carbs are largely divided into simple and complex carbohydrates. The two classifications refer to the length of the carbohydrate molecules. The shorter the molecule chain is, the easier it is for your body to break down, so it’s “simpler” basically they’re sugars, like the cake we mentioned above. On the other hand, larger molecules, like starch, are “complex” because it takes longer for your body to break it down into usable components, like the apple with its fibres.

 In the world of macros, a carb is a carb, whether it comes from sugar, white rice or starch.  But the freedom of choice is there, and relaxing this boundary between “good” and “bad” foods is important to develop a healthier relationship with what you eat.
Fats

Fats often gets a bad reputation because it is the most calorie-dense nutrient out there. But they’re also very important to normal body functions, acting as the backbone to important hormones, insulation for nerves, skin/hair health, and so on.

There are a bunch of different types of fats, from saturated to monounsaturated to polyunsaturated fats. Out of all of them, the main three you should be concerned about are trans fats, omega-3 fatty acids, and omega-6 fatty acids.

Trans fats, have been consistently shown to increase the risk of coronary heart disease, and should generally be avoided. They’re usually found in packaged foods and various brands of margarine.

The latter two, however, are what’s known as essential fatty acids. Similar to essential amino acids, your body can’t produce them by itself so you have to obtain them through your diet. Omega-3’s can be found in fatty fish, flax, and macadamias, and omega-6’s from pretty much all kinds of vegetable oil, this is very inflammatory for the body.

Differents fats have differents usage, some are better for cooking and support a decent amont of heat like coconut oil, ghee, grass fed organic butter and others are better for salad dressing and cold dishes like extra virgin olive oil and avocado oil.

The best fat source foods you can get will be naturally available in fatty fishes (salmon, mackerel, sardines, tuna, etc), avocado, nuts, eggs, coconut, açaí, cocoa, etc.

I hope you had enjoyed to know a little bit more about these important components of our diet, if you want to figure it how much of each you need for your specific goal I can help you out, drop me a message below.

See you soon x

 

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