A macro diet focuses on counting macros instead of counting calories overall.
People can count and dispense macros according to their daily calorie requirements. There are three major macronutrients: protein, fat, and carbohydrates. Proteins, fats, and carbohydrates contain 4 kcal, 9 kcal, and 4 kcal of energy per gram, respectively.
Functions of various macros in the body
The three aforementioned macronutrients play important roles in the body’s energy metabolism, repair, and maintenance. Their functions are listed below.
protein
Proteins are necessary for tissue building and repair. It also plays an important role in cell signaling, enzymatic function, immunity, and other pathways of the body.
Common protein-rich foods include chicken, meat, fish, eggs, milk, beans, tofu, and nuts. One gram of protein contains 4 calories.In the body, protein can perform a function in either muscle synthesis or energy production.
Due to this phenomenon, protein must be protected from energy synthesis by including other macros in the diet.The amount of protein an individual needs is usually calculated based on body weight. The higher the physical activity, the higher the amount of protein a person needs.
thick
One gram of fat contains 9 calories, which is the highest of all macros. There are three types of fat in the diet: unsaturated fat, saturated fat and cholesterol.
Unsaturated fats can be further classified into monounsaturated and polyunsaturated fats, depending on the number of double bonds present in their molecular structure.
Nuts, seeds, avocados, and fatty fish are rich in unsaturated fats. Certain unsaturated fats found in fatty fish, such as DHA and EPA (omega-3 fatty acids), are known to be beneficial for heart and liver health.
Saturated fats are commonly found in animal foods and certain plant foods such as coconut. There has been a lot of confusion regarding the safety of saturated fats. However, recent studies have shown that naturally occurring (unprocessed) saturated fats are completely safe to consume, reducing the risk of bad LDL cholesterol and heart disease. It has been shown not to increase the level of
Butter, fresh cheese, heavy cream, ghee (clarified butter), and egg yolks are among the super-healthy high-fat foods. Fat intake is often recommended. These meals are great for weight loss.
Naturally occurring cholesterol is safe for human consumption and does not raise bad LDL cholesterol levels. Cholesterol is essential for the synthesis of cell membranes and steroid hormones in the body.
carbohydrate
Carbohydrates can be classified into carbohydrates, starches, and dietary fibers. Sugar and starch produce glucose, which provides the body with energy when broken down.
One gram of carbohydrates provides 4 calories of energy, similar to protein. Refined and processed carbohydrates are known to be detrimental to health as they can cause spikes in blood sugar and insulin levels.
They are associated with several lifestyle diseases such as type 2 diabetes and non-alcoholic fatty liver disease (NAFLD). Certain diets, such as the keto diet, paleo diet, and carnivorous diet, restrict carbohydrates for better weight loss results.
How to count macros for weight loss?
Because macro dieting counts macronutrients, not calories, the calculations will vary from person to person. Everyone has different calorie and macronutrient requirements. The amount of physical activity should also be considered when making these calculations.
A person’s daily caloric requirement can be calculated using the following formula:
- male: Calories/day = 10 x body weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
- Woman: Calories/day = 10 x body weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
The results obtained from these equations must be further multiplied by a value known as the activity factor. Here are the activity coefficients for different individuals:
- sitting down: x 1.2 (little or no exercise)
- lightly active: x 1.375 (light exercise)
- moderately Active: x 1.55 (moderate exercise)
- very active: x 1.725 (1 vigorous exercise daily)
- extra active: ×1.9 (vigorous exercise twice a day)
This value can be further divided according to:
- protein: 10-35% of total calories
- fat: 20-35% of total calories
- carbohydrate: 45-65% of total calories
remove
Counting macros in your diet is beneficial for weight loss. The keto and paleo diets follow the principle of counting macros or eliminating one of them altogether.
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