Macros

If you are going to learn anything about food, this should be it. I am sure you have heard the term macros before. What are macros? Why are they important? How do you count them? Why do you count them? Is it easy to count them? How do I know what macros I need for my body and my goals? I am glad you asked. I am here to help!

Macros (macro nutrients) are your percentages of carbohydrates, protein and fat that you have in your diet. Knowing your macros is essential to reaching any of your body goals. Counting calories will do nothing if you don't know where those calories are coming from. You can eat 2000 calories in a day. You could have 2000 calories for a cheeseburger, fries and a shake. Or you can have 4 meals, 2 snacks consisting of fruits, veggies and lean meat. It is all about what you are eating and where your calories are coming from. You do not have to count your macros. However, I notice people gain weight and can't lose it because they think they are eating healthy and they are not! There are so many "diet plans" and products that are out there that make you think you're eating something that is good for you! But you if you understood macros and took a look at the nutrition label, you would realize that some foods that you think are healthy are not, or you're eating the wrong portion of them.

Let's talk carbs. Such a dangerous word, right? When you think carbs, you probably think, "carbs are bad for you!" WRONG! You need carbs to survive! You need carbs for energy! Also, not all carbs are bad. Processed carbs like pasta and bread are not as good for you. But fruit, veggies and complex carbs like quinoa and brown rice are good for you! Eating the right carbs in the right amount is essential to your overall health, weight loss and muscle gains. It is important to remember to watch your sugar. Sugar will make you bloat and hold fat. If your sugars are natural or low on the glycemic index (fruits, honey, agave, stevia) those are better for you and will process better in your body. But you should still watch how much sugar you have and where it comes from.

Let's talk Net carbs. I do not count net carbs, just carbs. But I do try and get in at least 30-40 g of fiber per day. trying to hit a high fiber goal will ensure that the carbs you are eating are healthy carbs. Fiber is digested differently in your body than other carbs. Fiber is essential for digestion and it will keep you full. You should be getting at least 25 g a fiber a day and 30-40 is best. Fruits, veggies and complex carbs like quinoa are high in fiber. Instead of eating white rice, substitute it with quinoa. Instead of eating ice cream, have some fresh fruit and greek yogurt. Instead of having chips and dip, have celery and carrots with peanut butter. These are all ways you can reduce your carb intake and replace them with healthy carbs! Plus you can have 3 cups of strawberries for the same amount of carbs as 10 chips. And those carbs are actually good for you! So when you look at a nutrition label, look at the carb amount! Then check where those carbs are coming from! If the carb content is 20g but it is 6g fiber and 2g sugar, those are good carbs and a healthy choice! Being aware of your fiber intake will not only help keep you full and your digestion, but it will keep you making healthy choices.

A lot of people have the stigma that counting macros is really hard. It is not. It is as simple as looking at the nutrition label. The great thing is the longer you do it, the better you get. I can look at a meal and know about how many grams of protein, carbs and fat are in everything and I can tell before I eat how it will affect me. The best rule of thumb for healthy maintenance is 40% protein, 40% carbs, 20% fat. If you are eating the right carbs, 40% is not bad for you. When I am working on leaning out more or bulking up, I adjust those numbers based on what my goals are. Bodybuilding.com has a macro estimator. Plug in your info and they will tell you what you should be around. I use myfitnesspal to log all my food. They have a macro chart built into the nutrition section so you can check everything out! Plus I can add recipes and meals I eat frequently without having to re-log everything every time.

When we are talking about protein, there are a lot of different places to get it from. Protein powders, meal replacement bars, fish, chicken, beef, eggs, and veggies. I eat a lot of fish and chicken because of how lean it is. I occasionally incorporate meal replacement bars into my snacks. Protein powder is great for post workout or to add to oatmeal but do not rely on protein powder for your protein intake. If you want to lose weight and gain muscle, your protein intake should be about 1 g per 1 lb you weigh. So if you weigh 150 lbs, you should eat about 150 g of protein. This may sound challenging but it is not as hard as you may think. Brussel sprouts, broccoli, and asparagus are high protein veggies. Beans, peas and lentils are also great carbs with high protein. To reach your protein goal, you don't have to rely on meat. Have a spinach salad with grilled chicken, low fat cheese, chickpeas and roasted brussel sprouts. Top it with some chopped nuts, tomatoes and some low fat dressing and you have a great high protein meal with all the right carbs and fat.

When it comes to fat, you want healthy fats. Coconut oil, avocado oil, peanut oil and extra virgin olive oil are all great options for cooking. I cook with as little fat as possible and mostly I use cooking sprays. When it comes to fatty foods, avacado, nuts, certain cheeses and fat from meat are all options. Just remember, you want to keep your fat consumption pretty low so eat fatty foods in moderation. If you are going to eat a more fatty meat, cook your other food with cooking spray and not oil. Fat is good for you when it is the right kind and the right amount.

Moral of the story: balance is key! Macros are all about the balance of what you're putting into your body. When you start eating cleaner and you know what your macros are, you will begin to look at food differently and realize you can eat a lot more than you thought if you are eating the right foods! Being healthy does not mean you are hungry! I eat all day and my plate is always full! When your plate is well balanced, you will be full and your body will be at its best! If you have any questions or comments, you can write me on the comment section on the "Healthy Living" page. I hope this helps you understand how to properly fuel your body!