In the world of fitness, there are thousands of diets and diets; the calculation of "macrosIs widely used and in fashion, but is it a proven method for a healthy lifestyle?
Here's what you need to know!
Index
What are macros?
"Macros”Is short for macronutrients; macronutrients are the 3 main categories of nutrients we eat and which provide us with the most energy: protein, carbohydrates e fats.
Counting macros means calculating the grams of protein/carbohydrates and fats we are consuming during a meal or one , snack.
Why do people calculate macros?
Keeping track of the macronutrients we ingest can help us make, or plan, smart and healthy food choices; this calculation is similar to the most famous calorie count, but it goes a step further.
So calories don't matter?
No!
Calculating calories is important since, as we all know, weight loss occurs when you do they burn more calories than you consume.
Calculating macros, on the other hand, helps us understand where these calories come from, how they affect our body and teaches us that not all calories are the same.
Let's take an example: our daily calorie goal is 2000 kcal; 1 gram of protein contains 4, therefore, if we eat 125 grams of protein we are ingesting 500 kcal from protein sources and there will be another 1500 kcal, deriving from carbohydrates and fats, to be taken.
Calculating macros could help us reach our fitness goals more easily, as we focus on food quality rather than calories alone.
It sounds like a hard job, but is it worth it?
It is up to us to try this approach and adapt it to our needs; the calculation of macros is also defined as "flexible diet”, Since we do not deprive ourselves of any food.
Obviously we don't have to eat, for example, a whole packet of biscuits because it is so much part of the macros, but we can give ourselves a whim every now and then and still enjoy the results.
There are not "cheat" foods in this approach; you just have to calculate nutrients to fit them.
Counting macros can help us:
- lose stubborn fat
- keep lean mass intact
- keep your body and mind satisfied
To achieve these results we must focus on WHAT we are eating, not only on numbers and quantities.
Criticism of the count of macros
This approach does not take i micronutients such as vitamins, minerals, phytochemicals, antioxidants and other nutrients that we don't often read on labels, but that play an important role in good health.
In addition, some experts complain that a macros-based nutrition plan simplifies things too much and does not address the behavioral and emotional aspects of overeating.
How many macros should I eat?
There is no standard quantity; varies from person to person based on weight, height, activity level, age, goals….
The first step is the calculation of daily caloric needs; once this is obtained, it is advisable to obtain 10/35% of the calories from proteins, 45/65% from carbohydrates and 20/35% from fats.
We can find several macros calculators online, but it is always better to contact a specialized nutritionist.
After having performed all the calculations, all that remains is to try and see how our body reacts, always being ready to make changes.
How do I keep track of macros?
The monitoring process may seem tiring at first, but there are applications like "MyFitnessPalWhich make it very easy to set daily goals and monitor macros intake throughout the day.
It is very useful to plan meals in advance and to prepare things for a few days, to avoid falling into temptation at the last moment.
And you, do you calculate the macros? If so, how many do you consume? Let us know in the comments and don't forget to follow us on our dedicated Telegram channel????
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