What are macros? When you are new to thejourney and are trying to immerseyourself it can be pretty intimidatingas it is. You’re doing your research, you’rewatching videosit is so much information to take in andprocess 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 domy best to extremely briefly break it down. Macros are macronutrients. Macronutrientsare nutrients that provide calories andenergy. Macro means large, so macronutrientsare nutrients that are neededin a large amounts. The threemacronutrients are carbohydrates, protein,and fat. Each macronutrient providescalories but they provide differentamounts. Carbs provide 4 calories pergram, 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 knowthat about 40 of those calories arefrom carbs because 10 x 4 = 40. It doesn’t always work outexactly but it should be close. Soyou’ll find quickly that channeling yourmiddle school math teacher will beuseful 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 andpotatoes, beans, and those are healthyexamples of carbs. So why do carbs getbad reputation? Not all carbs are created equal. Without getting too detailed it isimportant to understand that there aresimple and complex carbs and even withinthose categories they aren’tall the same. Simple carbs are made up ofjust one or two sugar molecules. They arethe quickest source of energy and theyare easy to digest. So table sugar, honey,syrup, candy, and fruit. That’s where it getsconfusing. Most simple carbs aren’tthings we want to make a bulk part ofour diet but fruit is and we shouldn’t beafraid of the sugar in fruit. Complexcarbs are made of a string of sugarmolecules and those take more time todigest because of the fiber and theyalso offer vitamins and minerals. You knowgreens, whole grains, oats, starchyvegetables like potatoes, corn, did I already saybeans? Lentils. So what to take from thismacro wise is that there are differentkinds of carbs and we need both we wantto make sure we’re getting the most foodfor fuel types of cards and within carbsthere are sugar and fiber which is whyyou see them indented beneath the cardson a nutrition label. A lot of peopledon’t realize that sugar and fiber arecarbohydrates. Now also you do need largeamounts of fiber to function properlyand remember macro means. . . large. Very good. So a lot of times people thinkfiber was a macronutrient but fiber issomething that your body actually can’tbreak down and used for energy so itdoesn’t technically qualify as a macronutrient. Got a little bit technical there. Moving on toprotein. Protein is a part of a balanceddiet. It helps with growth, immunefunctions, preserving lean muscle mass. It is found in meats, poultry, fish, cheese,milk. Less amounts in fruits andvegetables. When we eat these foods ourbody breaks down the protein that theycontain into amino acids which areessentially the building blocks ofproteins. Some of these amino acids areessential which means we need them fromour diet and some are nonessentialmeaning our body can make them on itsown. Protein from animal sources has allessential 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 theessential amino acids but it is aneasier way to do it. This not a video totell you to eat or not eat meat I’m justgiving you the facts and let’s move onto fat. So fat also gets a bad rap but wedo need it. After all it is amacronutrient for a reason. We needfat for growth, development, energy. It’sactually the most concentrated source ofenergy, vitamins, and minerals. So this iswhere we get many of our micro nutrientsas well. It’s also good for cushioningorgans, 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, andtrans fat. Now trans fats are the oneswe want to pretty much avoid completely. Some animal products contain naturallyoccurring trans fat but most trans fatis 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 youreally want to have it not be a part ofyour regular diet. Saturated fats arealso found in animal products and wewant to limit our intake but they arenot nearly as bad as trans fats. Bothtrans and saturated are the fats werealways hearing about that can lead toheart disease and raise cholesterol ifwe 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 riskof heart disease but we still need to beaware of our overall consumption. Whichleads me to the most dreaded part that Ihate talking about. How much of eachmacro do we need? I cannot tell you that. I canshare the recommended amount which arevery debatable but sharing anything elsewould just be my opinion which is notwhat this is aboutand different lifestyles and differentdiets promote different ratios. Youreally have to find the one that works for you. A basic guideline and starting pointwould be those recommended levels. What Iwant you to keep in mind is thosenumbers that we talked about at thebeginning. So 4 calories per gram ofcarbs and protein 9 calories per gramof fat. So this means fat is almost double the caloriesper gram which is why we haveconsume less of it especially if we’reconsuming larger amounts of othermacronutrients because at the end of theday our calorie intake does matter. As ahuman you only need a certain amount ofenergy in calories and that number canvary greatly by person based on yourhistory, your fitness level, lifestyle,metabolism, genetic predisposition, but itstill does matter. I’m not here to arguewith you on which lifestyle is best, #redefinehealthif you’re saying “well people that areketo eat large amounts of fat” that isabsolutely true but they also eatminimal carbs. So they’re getting theircalories from the fat and the protein insteadof the carbs. All these differentlifestyles can work for different peoplebut everyone who has found success onthem has some sort of balance with theirmacronutrients that allows them to eatthat certain amount of calories. So thereis no high protein, high carb, high fatdiet that works that I know of. Also I wantto know which macronutrient is yourfavorite to eat: carbs, protein, or fat? Ihope you learned something about the basicbreakdown of macros if so please givethis video a thumbs up. I dont wanna tellyou how much to eat and I don’t want youto be consumed with eating a certainamount of calories or tracking yourmacros unless of course it’s somethingyou want to try but understanding whatthe macros are will help you make betterchoices as you learn more on yourjourney. I know I personally have changedmy mind many timeson my journey as I learn more andtest out my body to see what works forme. I’ve tried higher fat, lower fat, highercarbs, 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 coexistwith 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.