What are macros? When you are new to the
journey and are trying to immerseyourself it can be pretty intimidating
as it is. You’re doing your research, you’rewatching videosit is so much information to take in and
process and then you hear people blabbingabout macros like it’s a common word. Macros, SAY WHAT?! So macros are simple but we couldtalk forever about them. I’m going to do
my best to extremely briefly break it down. Macros are macronutrients. Macronutrients
are nutrients that provide calories andenergy. Macro means large, so macronutrients
are nutrients that are neededin a large amounts. The three
macronutrients are carbohydrates, protein,and fat. Each macronutrient provides
calories but they provide differentamounts. Carbs provide 4 calories per
gram, protein provides 4 calories pergram, and fat provides 9 calories per gram.
If you look at a nutrition label and aproduct has 10 grams of carbs you know
that about 40 of those calories arefrom carbs because 10 x 4 = 40.
It doesn’t always work outexactly but it should be close. So
you’ll find quickly that channeling yourmiddle school math teacher will be
useful in the nutrition world. Let’s tacklethe biggest category and my favorite category first carbohydrates. Thumbs up if you’re a carbs fan!So carbs are used as fuel and energy.
They’re mainly found in fruits,vegetables, starchy foods like greens and
potatoes, beans, and those are healthyexamples of carbs. So why do carbs get
bad reputation? Not all carbs are created equal. Without getting too detailed it is
important to understand that there aresimple and complex carbs and even within
those categories they aren’tall the same. Simple carbs are made up of
just one or two sugar molecules. They arethe quickest source of energy and they
are easy to digest. So table sugar, honey,syrup, candy, and fruit. That’s where it gets
confusing. Most simple carbs aren’tthings we want to make a bulk part of
our diet but fruit is and we shouldn’t beafraid of the sugar in fruit. Complex
carbs are made of a string of sugarmolecules and those take more time to
digest because of the fiber and theyalso offer vitamins and minerals. You know
greens, whole grains, oats, starchyvegetables like potatoes, corn, did I already say
beans? Lentils. So what to take from thismacro wise is that there are different
kinds of carbs and we need both we wantto make sure we’re getting the most food
for fuel types of cards and within carbsthere are sugar and fiber which is why
you see them indented beneath the cardson a nutrition label. A lot of people
don’t realize that sugar and fiber arecarbohydrates. Now also you do need large
amounts of fiber to function properlyand remember macro means. . . large. Very good. So a lot of times people think
fiber was a macronutrient but fiber issomething that your body actually can’t
break down and used for energy so itdoesn’t technically qualify as a macronutrient. Got a little bit technical there. Moving on to
protein. Protein is a part of a balanceddiet. It helps with growth, immune
functions, preserving lean muscle mass. It is found in meats, poultry, fish, cheese,
milk. Less amounts in fruits andvegetables. When we eat these foods our
body breaks down the protein that theycontain into amino acids which are
essentially the building blocks ofproteins. Some of these amino acids are
essential which means we need them fromour diet and some are nonessential
meaning our body can make them on itsown. Protein from animal sources has all
essential amino acids and mostplant-based sources of protein do not.
Most not all. That doesn’t mean that youneed animal products to get all of the
essential amino acids but it is aneasier way to do it. This not a video to
tell you to eat or not eat meat I’m justgiving you the facts and let’s move on
to fat. So fat also gets a bad rap but wedo need it. After all it is a
macronutrient for a reason. We needfat for growth, development, energy. It’s
actually the most concentrated source ofenergy, vitamins, and minerals. So this is
where we get many of our micro nutrientsas well. It’s also good for cushioning
organs, maintaining cell membranes, blah blah blah. Fat is found inmeat, poultry, nuts, milk, oils, fish, grains.
Again there are few different breakdowns here. We have saturated, unsaturated, and
trans fat. Now trans fats are the oneswe want to pretty much avoid completely.
Some animal products contain naturallyoccurring trans fat but most trans fat
is formed through hydrogenated oils sobaked goods, snacks, fried foods, doughs,
margarines these all often include transfats and if it says trans fat on the label then you
really want to have it not be a part ofyour regular diet. Saturated fats are
also found in animal products and wewant to limit our intake but they are
not nearly as bad as trans fats. Bothtrans and saturated are the fats were
always hearing about that can lead toheart disease and raise cholesterol if
we consume too much. Unsaturated fats arewhat we always hear as healthy fats.
They’re found in olive oil, avocado, nuts, seeds,and these are shown to decrease the risk
of heart disease but we still need to beaware of our overall consumption. Which
leads me to the most dreaded part that Ihate talking about. How much of each
macro do we need? I cannot tell you that. I canshare the recommended amount which are
very debatable but sharing anything elsewould just be my opinion which is not
what this is aboutand different lifestyles and different
diets promote different ratios. Youreally have to find the one that works for you. A basic guideline and starting point
would be those recommended levels. What Iwant you to keep in mind is those
numbers that we talked about at thebeginning. So 4 calories per gram of
carbs and protein 9 calories per gramof fat. So this means fat is almost double the caloriesper gram which is why we have
consume less of it especially if we’reconsuming larger amounts of other
macronutrients because at the end of theday our calorie intake does matter. As a
human you only need a certain amount ofenergy in calories and that number can
vary greatly by person based on yourhistory, your fitness level, lifestyle,
metabolism, genetic predisposition, but itstill does matter. I’m not here to argue
with you on which lifestyle is best, #redefinehealthif you’re saying “well people that are
keto eat large amounts of fat” that isabsolutely true but they also eat
minimal carbs. So they’re getting theircalories from the fat and the protein instead
of the carbs. All these differentlifestyles can work for different people
but everyone who has found success onthem has some sort of balance with their
macronutrients that allows them to eatthat certain amount of calories. So there
is no high protein, high carb, high fatdiet that works that I know of. Also I want
to know which macronutrient is yourfavorite to eat: carbs, protein, or fat? I
hope you learned something about the basicbreakdown of macros if so please give
this video a thumbs up. I dont wanna tellyou how much to eat and I don’t want you
to be consumed with eating a certainamount of calories or tracking your
macros unless of course it’s somethingyou want to try but understanding what
the macros are will help you make betterchoices as you learn more on your
journey. I know I personally have changedmy mind many timeson my journey as I learn more and
test out my body to see what works forme. I’ve tried higher fat, lower fat, higher
carbs, higher protein it’s going to bedifferent for everyone and that’s okay.
That’s why I’m doing this series to helpspread the word that we can all coexist
with our different lifestyles. We can supporteach other along the way. AaAaAaa. Have a great day and remember it’s all a matter of Mind Over Munch.


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