The Macro Diet

Macro-focused diets have become popular among health-conscious consumers who are trying to keep their weight under control.

What is the macro diet?

Macro diet refers to the three macronutrients that make up the foods we eat: protein, carbohydrates and fats. Most foods have two or even all three macronutrients, but they are categorized depending on which are the most abundant. For example, chicken is considered more protein-rich even though it also has some fat, and sweet potatoes are considered carbohydrate-rich even though they have some protein.

The macro diet is fairly simple: Instead of focusing on eating a certain number of calories, we should get a certain number of macronutrients. People who follow this diet also tend to eat more protein, which can help with weight loss. “Protein requires more energy to digest than carbohydrates or fat, plus it decreases appetite,” explains Georgie Fear, author of “Lean Habits for Healthy Weight Loss.”

How do macros compare to calorie counting?

When it comes to weight loss, controlling the calories we consume is very important: we need to burn more than we take in. Paying attention to macros can be very helpful in achieving that goal, as long as we also take into account the quality of the food. For example, a slice of white bread can have almost the same number of carbohydrates as a slice of whole wheat bread. But because whole-grain bread also contains fiber, it is a much better choice for weight loss.

“The quality and quantity of the different macronutrient groups may determine whether our blood sugar level drops or stays stable, explains dietitian Amy Goodson.

All of these variables influence our ability to stick to a healthy eating plan. For example, stable blood sugar and energy levels can help prevent the urge to snack between meals or overeat.

Is macro dieting easier than counting calories?

That depends. It can be fairly easy if we follow some basic guidelines, such as filling a specific portion of the plate with protein, carbohydrates, and fats. But meeting specific numerical goals (such as adding X grams of protein per meal) is no easier, Goodson says.

Macro diets also tend to turn lunchtime into a puzzle, Fear says. This can be difficult, as very few foods are made up of a single macro.

Who can benefit from counting macros?

In theory, dieting macros can help us all lose weight, but it’s no more effective than counting calories or simply paying attention to portions.

What is the best macro for weight loss?

That depends on age and level of physical activity. “Those who exercise need a different amount of carbohydrate and protein than those who lead a more sedentary life,” Goodson explains. But in general, these ratios are a good starting point:

If we exercise for an hour or less a day: 30% protein, 30% fat, 40% carbohydrate.
If we exercise for one to two hours a day: 30% protein, 25% fat, 45% carbohydrate.
If we exercise for more than two hours a day we should consult with a sports nutrition specialist

Publi:

There are plants, such as Caralluma Fimbriata or Garcinia Cambogia, that can help you burn excess calories and control appetite in an effective and totally natural way. ULTRASLIMMAX, for sale in the online store NATPHARMA.COM, is a dietary supplement that contains natural extracts of Caralluma Fimbriata and Garcinia Cambogia, as well as L-Carnitine, which helps in fat burning and Green Tea, which has proven to be very useful in obesity treatments.