Monday, December 23, 2013

MACROS: Carbs, Proteins and Fats Oh My!

Happy Eve of Christmas Eve Lovelies!

The holidays are here and I am sooooo excited!   Christmas is by far, my most favorite Holiday of the year.

As you can tell by the title, this is far from a Christmas post.  Well, if you are focusing on your health and want to gift yourself a healthier lifestyle, then I guess you can consider this somewhat of a Christmas/holiday post.

If you are wondering how to lose fat, build muscle, or just maintain then knowing your MACROS will assist in helping you reach your goals.  To put it simply, the term MACROS is short for "Macronutrients" which are the nutrients that provide you with calories or energy to live.  There are 3 macronutrients that you will need to be familiar with while tracking your progress:
  • Carbohydrates
  • Proteins
  • Fats
According to your weight loss/gain goals, you will need to know how much and often of each to consume.  Each macronutrient has its own benefits for the body.  Each macronutrient also accounts for certain number of calories per gram.  Carbohydrates provide 4 calories per gram.  Proteins provide 4 calories per gram.  Fats provide 9 calories per gram.

The Friedman Sprout 


CARBOHYDRATES:
Carbohydrates are used as your main source for fuel.  They are mainly found in starchy foods such as grains, potatoes, fruits, and dairy products.  Carbohydrates can also be found in vegetables, beans, and nuts. Complex carbohydrates take longer to digest and offers more of a continual and stable flow of energy. Simple carbohydrates provide an immediate or a spike in the blood sugar and is broken down quickly making the need for more in order to sustain blood sugar levels.  Complex carbs consist of potatoes, grains, breads made from whole grains, oats, and fruit in its natural state.  Simple carbs include candy, soda, honey and sugar.  45%-65% of your daily caloric intake should consist of carbohydrates.

PROTEINS:
Protein is the most abundant nutrient in the body next to water.  It is important for growth, cell regeneration, muscle building and preservation, tissue repair, etc.  Protein is mainly found in meat, poultry, fish, dairy, nuts, beans and vegetables.  Once consumed, protein is broken down into amino acids, which are the basic building block for proteins.  10%-35% of your daily caloric intake should consist of protein.

FATS:
Don't misconstrue FATS.  Not all fats are bad fats.  Your body needs healthy fats for growth, protection, and energy.  Fats are found in meat, fish, butter, dairy products, vegetable, nuts, lard and grain products.  Saturated fats remain solid at room temperature.  Unsaturated fats remain in its liquid form at room temperature.  Unsaturated fats are found in oils and plants.  Fat is the last nutrient to digest in the body.  20%-35% of your daily caloric intake should consist of fats.

Whew!  Now with all of that being said, lets get on to calculating your body's needs for the day.  Remember, your body's needs all depend on what you are trying to achieve.  I found a MACRO calculator that I like and I think it would be a great start for you to find out how much of each macronutrient you should be consuming.  Click HERE to calculate your MACROS. I've also included a shopping list of items that fall into each of the macronutrient categories.  This is designed to help you with choosing what to include in your meals once you have your MACROS calculated.


MACRO NUTRIENT SHOPPING LIST


Let me know if you have any questions.  I wish you well on your quest to a healthier lifestyle!!

Until Next Time,



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4 comments:

  1. Replies
    1. You are very welcome! Thanks for taking the time to read it. Have a great week!

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  2. Amazing post i really like it. Thanks.
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  3. Amazing post i really like it. Thanks.
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