Are you looking to improve your overall health and well-being, but don’t know where to start? You’re drowning in the options: low carb diets, plant-based diets, Atkins, intermittent fasting or keto – the list is endless! The good news is that there is a healthy way to eat for everyone: macro nutrition. Macro nutrition considers important nutrient groups like carbohydrates, proteins and fats to create an individualized approach to health.
In this article, we’ll tell you what macro nutrition is and how it can help you achieve your goals. Read on to find out why eating a balanced diet that’s right for your body can dramatically improve your fitness and mental clarity.
The principle of macro-nutrition.
The basic principle of macro-nutrition is to ensure that your diet contains a balanced proportion of the three macronutrients: proteins, carbohydrates and fats. The goal is to distribute the macros you eat in such a way that they provide the body with adequate amounts of energy and the essential nutrients needed for optimal health. Macronutrients are essential to human life because they not only provide us with energy, but they also help maintain our muscles, organs, and skin, as well as balance our hormones.
In addition, each macronutrient has its own purpose:
- Protein builds muscle mass and strengthens bones.
- Carbohydrates are necessary for the formation of glucose which is used by cells as an energy source.
- Fats play an important role in providing essential fatty acids that allow cell membranes to function properly.
The most important aspect when it comes to macro-nutrition.
The objective of this dietary lifestyle is to find the right balance between these three macronutrients so that one does not take precedence over the other. Depending on various factors such as age, weight, and lifestyle, some people may need more or less macros than others. This should be taken into account when developing your diet plan.
It is also important to note that macro nutrition is not limited to counting macronutrients, but is also based on the quality of food. You should therefore always ensure that you are consuming foods rich in essential vitamins and minerals.
How are macronutrients calculated?
Broadly speaking, macro-nutrition focuses on nutritional recommendations which emphasize that at lunch and dinner time, your plate should be made up of a quarter of starches, a quarter of proteins and half of vegetables. That is, a daily estimate of 10-20% protein, 35-40% fat and 40-55% carbs depending on individual needs.
This balanced combination provides enough energy without overloading the body with fat or carbohydrates, which can lead to weight gain and other health problems. In addition, breakfast should include some protein, such as cottage cheese or other dairy products, as well as fruit and a hot drink, to ensure the supply of necessary nutrients throughout the day. . As each person is different, it is useful to write down their daily meals for a few weeks before making any changes, so that you can identify any imbalances in your diet.
Certainly, before implementing these nutritional recommendations, several elements must be considered to better identify your needs and meet them effectively. Your age, gender, goal, and body composition play a critical role in macronutrient breakdown. To do this, an opinion from a nutritionist or dietician is necessary.
Why choose macro-nutrition?
There are many benefits to choosing macro nutrition over other diets. First, it helps people make better food choices tailored to their specific needs, as opposed to general diets which are often too restrictive. Macro nutrition also promotes mindful eating because you can track your daily macros so you know exactly what you’re putting in your body and how much.
In addition, macro-nutrition does not require special foods or dietary supplements; all you need are whole foods from each food group to reach your goals.
Finally, macro-nutrition offers some flexibility in terms of eating habits; instead of focusing on the “good” or “bad” foods, individuals can enjoy their preferred meal options while meeting their daily nutritional goals.