Hello everyone! Are you on your weight loss or fitness journey but not so sure about the nutrition part and from where and how to start. We are right here to help you, I understand how difficult it is to know what is healthy to eat and what is unhealthy, here is some information that might help you achieve your health and fitness goals be it to lose weight, maintain yourself or gain weight.
Macros are those components of our diet that you need in large quantity to meet your body energy levels.
These are the most essential component of our diet and plays a major role in determining overall health goals and fitness .
They are also called as the ‘fuel of life’ and are a major source of energy. They are abundantly found in plant sources such as grains, sugar, syrup, fruits ad starchy food. They provide us with energy and breakdown as glucose, hence giving us energy or can be stored as glycogen in the liver.
We get 4 calories from each gram of carbohydrate.
Ideas 45-65% of your daily calories should come from carbohydrates.
They are complex nitrogenous structure and our body comprises 20% of weight protein. They play a major role in the synthesis of tissues and replenish the muscles of our body. There is a chain of amino acid that leads to the formation of protein in our body. 1 gram of protein provides us with 4 calories. The major source of protein is animal source over plant source as they are a complete protein (that is it have all the essential amino acid required by the human body).
Animal source - Egg, chicken breast, fish, milk, cheese.
Plant sources- tofu, lentils, soybean, cereals, nuts its can be counted as a good source of protein.
It helps in building body.
Repair and maintenance of the tissues
Synthesis of some essential components of the body.
Ideally, one should consume 0.8 grams of protein per kg of their body weight.
On an average one should consume 50-60 grams of protein every day.
Fats are equally important to have balanced diet, they play a major role in hormone absorption and provide us with energy. 1 gram of fat provide us with 9 calories. There are two types of fats – saturated and unsaturated fats.
A. Saturated Fats: They if consumed in excess contribute to heart risks, increased cholesterol levels and eventually affect our overall health and fitness
How do you identify these?
Well, it's all your favourite – pastries, cakes, fried food, potato chips (Cheetos, lays), hamburgers, pizzas, sweet and savoury biscuits etc..
B. Unsaturated Fats: Well, these are the healthy ones, they reduce the risk subcategories, lower the cholesterol levels. They can be subcategorized
1. POLYUNSATURATED FATTY ACIDS (PUFA) - They are omega-3 , found in oily fish and omega 6 found in oils like soybean oil, and nuts.
2. MONOUNSATURATED FATTY ACID (MUFA) - found in olive oil, and nuts etc.
Ideally, one should consume 20-35% of their calories from fats.
IMPORTANT NOTE – However, these macros can be adjusted as per one’s goals like adding muscle, losing weight or maintain themselves. Also that the food should be consumed in moderation, because even healthy fats, carbs or protein, consumed in excess would lead to more calories, therefore weight gain, eventually hindering your fat loss or weight loss journey and affect your fitness goals. You can use additional things such as a tummy trimmer to enhance the progress.