Macro basics
Macronutrients, or macros, are proteins, fats and carbohydrates. Each macro has different effects on your body, which is why all calories aren’t created equal.
Protein: The leading champ of the macros. It helps you build or maintain muscle, stay full and keep you lean. One gram of protein is 4 calories.
Fat: Essential macro to live. Fats store energy, insulate us, protect our vital organs, assist with brain functionality and more. One gram of fat is 9 calories.
Carbs: Source of energy. They help fuel our bodies and keep our brains and muscles fresh. One gram of carbs is 4 calories.
Counting your macros to ensure you are getting the right amount of each is an excellent way to shed body fat, while maintaining or gaining strength.
Tracking may sound restricting, but it’s actually the opposite. Although your goal is to eat a set number of carbs, protein and fat each day, it’s up to you to decide how you fill those.
There are no rules to this type of dieting that say “no bread” or “no ice cream.” If it fits in your macros for the day, then you can feel guilt-free about having your treat.
That’s why it’s called flexible dieting.
Pro Tips:
Include a fat, carb and protein source in each meal. In following this tip, you will constantly be working towards meeting your daily macro goals and won’t end up with a large amount of one macro at the end of the day.
Count your macros before eating your food. Failing to do this can lead to detrimental errors and leave you with no other choice but to exceed your macros.
Weigh your food raw before cooking. How you cook it will change its weight after it’s cooked.
Understand nutrition labels. For things like pasta and rice make sure the label is clear on whether the nutrition info is for dry or cooked. This can make a huge difference.
Feel free to use unlimited calorie-free foods. Examples: mustard, most hot sauces, sweeteners.
Eat all your macros! Don’t fall victim to the “well I ate less than I was supposed to so I should make extra progress” fallacy.
Fully commit to the program. Give it your all and it will pay off.
In the process of flexible dieting, you will learn an incredible amount about food and how your body responds to it. This knowledge and education will help you create lifelong sustainable eating habits.
Understanding how to track your macronutrients will make a world of difference in getting in control of your body and navigating your relationship with food.
