What are Macros?
Macronutrients or Macros are what make up the caloric content of your food. When we talk about tracking macros we refer to keeping track of the proportions of Protein, Fats, and Carbohydrates in your daily diet. Studies have shown that fueling your body with the correct proportions of proteins, fats, and carbohydrates will appropriately fuel your body. When your body is getting the correct chemical composition of fuel it can do great things! These great things can be: heal from nutritional deficits or disorders, heal hormone issues, help with weight loss or gain, or help with building muscle and endurance.
Proteins
Example: Meat, seafood, eggs, dairy, fish, and protein powder
Proteins are calculated at 4 calories per gram.
We recommend that you strive to hit your protein everyday. Hitting your protein helps keep you full/sated and also helps you build muscle.
Proteins are calculated at 4 calories per gram.
We recommend that you strive to hit your protein everyday. Hitting your protein helps keep you full/sated and also helps you build muscle.
Fats
Example: butter, oils, avocados, nuts, and egg yolks
Fats are calculated at 9 calories per gram.
We recommend that your do not exceed your daily allotment of fats each day.
Fats are calculated at 9 calories per gram.
We recommend that your do not exceed your daily allotment of fats each day.
Carbohydrates
Example: fruit, grains, potatoes, vegetables, and sugar
Carbohydrates are calculated at 4 calories per gram.
We recommend that you do not exceed your daily allotment of carbohydrates each day.
Carbohydrates are calculated at 4 calories per gram.
We recommend that you do not exceed your daily allotment of carbohydrates each day.
Things That Are Also Important to Track:
Alcohol
Example: wine, beer, spirits, and cocktails
Alcohol is calculated at 7 calories per gram
If you are eating within the realm of your macros but drinking away some calories- this could be the reason you are not seeing the results that you desire.
Fiber
Example: oatmeal, fruits, vegetables, whole grains and legumes
Dietary Fiber is also very important to track. Fiber is the plant material that doesn't break down when we digest food. Fiber/ruffage helps keep the digestive system regular and helps clean the digestive track.
It is recommended to eat 40 g of fiber per 2000 calorie diet.
Sodium
Example: table salt, sea salt, pink himalayan salt
For the average adult is recommended to not exceed 1500 mg of sodium per day.
Water
Filtered water is very important for health, wellness, and maintaining/achieving a healthy weight. Water helps flush fats and other toxins out of your system. Our body uses water in its chemical functions as well as to bathe/fill our cells. Water also increased blood volume and helps with recovery from weight training. As long as you do not have any restrictions imposed by your physician, it is recommended to imbibe half your weight in ounces each day. For example. A 200 pound person should strive to drink 100 ounces of water each day. That is 12.5 8 ounce glasses or about 6 of the 16.9 ounce bottles of water.
Example: wine, beer, spirits, and cocktails
Alcohol is calculated at 7 calories per gram
If you are eating within the realm of your macros but drinking away some calories- this could be the reason you are not seeing the results that you desire.
Fiber
Example: oatmeal, fruits, vegetables, whole grains and legumes
Dietary Fiber is also very important to track. Fiber is the plant material that doesn't break down when we digest food. Fiber/ruffage helps keep the digestive system regular and helps clean the digestive track.
It is recommended to eat 40 g of fiber per 2000 calorie diet.
Sodium
Example: table salt, sea salt, pink himalayan salt
For the average adult is recommended to not exceed 1500 mg of sodium per day.
Water
Filtered water is very important for health, wellness, and maintaining/achieving a healthy weight. Water helps flush fats and other toxins out of your system. Our body uses water in its chemical functions as well as to bathe/fill our cells. Water also increased blood volume and helps with recovery from weight training. As long as you do not have any restrictions imposed by your physician, it is recommended to imbibe half your weight in ounces each day. For example. A 200 pound person should strive to drink 100 ounces of water each day. That is 12.5 8 ounce glasses or about 6 of the 16.9 ounce bottles of water.
*Please note I am not a physician nor dietician. The content of my website comes from knowledge gained by education, training, certifications and research.