Macros – No, she isn’t – Yes, she is.
Why am I? Because someone asked me to write about my thoughts on it. You ask, you receive.
Diet and exercise – You don’t hear about one without hearing about the other. In all honesty, diet wins every time. You are what you eat. Your body is a representation of what you put in it. While the amount you eat will always impact your ability to lose or gain muscle, not all calories are created equal. You must look beyond calorie counting to achieve your optimal benefit of your weight loss (if that is what you are going for).
What’s a macro? Macro is short for macronutrient not to be confused with micronutrient. Your macros are the exact amounts of carbohydrates, proteins and fats you consume in your day. Micro is your daily vitamins and minerals. And then there are those empty calories like in alcohol.
Let’s go back to 6th grade Science, maybe 2nd grade Science these days.
Protein – You get this from animal and ocean sources, protein bars, powders, shakes, eggs (Yes, even the yolks are healthy!), and such. You are bombarded about more protein, more protein. Why? How much? This is where you gain your muscle and prevent muscle loss. It also controls your hunger (you thought carbs did), keeps you fueled (you thought carbs did), and helps burn calories (you thought carbs did). Depending on how much you need depends on your goals.
Fats – Good, bad and ugly. How good is good and how bad is bad? You need fat to absorb vitamins and minerals, regulate hormones, etc. The problem is it’s more calorically dense than the other macros so it’s easy to eat in excess and many of us consume fats in the wrong way. Some of the best ways to incorporate these are with nuts, nut butters, avocados, meat, olive oil, or coconut oil. How much will depend on your goals as with protein.
Carbs – These complete your triangle. They are stored and used for essential energy. You know the drill, fruits, veggies, grains, processed foods, drinks, and anything that you crave. Again, how much? Same as above, it depends,
Macros VS Calories
All calories come from macros
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories
Are you with me? We remember this from elementary school.
Grab a food scale – You’ll need this on your journey. This little gadget will WOW you of how much you over eat or under eat. Your serving size is about to make you super mindful.
How to calculate how much your body needs of each? There are tons of websites that can help you with that or find an incredibly knowledgeable individual that can sit with you and explain it to fit your needs.
Finding a coach can also help you better assess changes as they need to be made, as a nutritional protocol should constantly evolve.
How to hold yourself accountable? The apps on your phone are right at your fingertips. Do you remember when you were counting calories before a smart phone and you were like please nobody clear my calculator today, don’t touch my adding machine, or my legal pad is my life. Now, it is all in your hands all day long. All you have to do is enter your info.
The expert that I called upon was Jessica Durando. She is a nutrition coach through iN3 Nutrition. She is incredibly reputable and knows her shit. There were many questions I had regarding exercise along with macros. Here is what she had to say “Whenever I make a macro prescription, it’s based off a total calorie amount, and those calories are then appropriately distributed across your macros. The numbers are based on a number of factors, including goals, diet history, exercise modality, and current nutritional intake. I don’t always give a calorie goal, because some people freak out when they are over or under. Instead we focus on hitting your macro goals, which will allow you to be in the caloric range that’s best set for you. While I take exercise regimen into account, I don’t have them deduct or add calories based on training days vs rest days, unless they participate in a training modality where that may be appropriate (such as body building). We are looking to create a consistent intake across the board that accounts for your exercise regimen, and we assess for changes based on the number of biofeedback markers including energy, hunger response, sleep, hormones, mood and weight fluctuations. If I have someone on a prescription and we find it’s not enough food or too much food based on their biofeedback, we can always adjust accordingly. That’s why I do coaching – a nutritional plan should always be changing and individualized so it’s important to adjust as needed. It’s all relative to the person.”
Her email is firstname.lastname@example.org
Check her out on Facebook and Instagram.
I will be the first say, I am not an expert, she is. I understand the system, but I have not totally gone to counting macros. I’m definitely leaning for sure. I have seen tremendous results and balance with it through others. If you are ready to commit, Jessica is your girl.
I hope this gives you a little more explanation of what it is and how it works. If I don’t have the answers, I promise to lead you in the right direction.
Stay Strong – Mitzi