You may have heard of the term “counting macros” but what does it actually mean?
We know that to lose weight you have to be in a caloric deficit and to gain muscle you have to be in a calorie surplus but where do macros feature?
To put it simply, macros or ‘macro nutrients’ are your carbs, fats and proteins. Knowing what ratios of macros you are consuming and should be consuming can be vital to your health and overall well-being. It is also a key factor in being able to attain the physique you have always wanted.
So to put it simply your calories are split into 3 groups (carbs, fats & proteins). The ratio of how you split your calories is different from person to person. For example, some people like to have high protein, low carb diets, some like to have high fats, high protein and some like to balance them all.
Carbohydrates are found in lots of different foods, which can be healthy and unhealthy, such as grains, beans, vegetables, soft drinks, pies and dairy products. They have around 4 calories per gram. A lot of people try to exclude carbs from their diet. Lots of this can be due to the fact that popular media culture has influenced unhealthy, unattainable body images with such sayings as ‘no carbs before Marbs’.
At Skinny Food, we do not believe in ever completely excluding food groups, but having everything in moderation. So, EAT THE PASTA!
Protein also has around 4 calories per gram but are key in functions such as muscle building, hormonal balance, building of tissue and immunity. Protein intake completely varies on what your targets, goals and needs are. However, we are here to dispel the myths that protein is only for bodybuilders! We all need protein.
Fats are the most calorie dense of all the macros, they have around 9 calories per gram. This is why most people think of fats as being ‘bad’ for us, or something that should be excluded from our diets. However, fats are actually a really important part of life. Our bodies need these calories for vital functions and energy. Fats can be found in foods such as cheese, nuts, avocado, oil, meat and fish.
So again, never exclude any of these things completely from your diet but enjoy everything in moderation.
So what does this all mean for you?
Well, firstly you need to figure out what you want to do. Do you want to lose, maintain or gain weight? Next, you have to work out your Basal Metabolic Rate (BMR), this is the calories that you would burn just at rest all day. This means taking no steps, not eating or doing anything. Your BMR can be calculated online very quickly on a calorie calculator. This takes into account your BMR, average daily activity level and goals.
This will give you your calorie and macro breakdown. You can also adjust it if needed. By doing this, you can ensure you are getting all of your nutrients whilst also achieving your goals and satisfying your needs.
Here at Skinny Food Co, we want to encourage healthy eating habits. We want our customers to feel #NotGuilty about what they indulge in once in a while. That’s why we’ve created healthy alternatives for everyone to enjoy.
Check here for a video of Annie (Personal Trainer) explaining what macros are in more detail:
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