Are you ready to change a way of eating?
Eating a slice of pizza and cheers with a glass of red and a piece of cake and what?
In the end, you will notice the belly fat reduction and building of lean muscle.
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Here is what? Where you stop counting the calories and turns to counting macros for weight loss
This a comprehensive guide to count macro for the beginners.
Do you want to know that “How to count macros”?
To understand the answer to this question you need to know about the macro-nutrients.
What Are Macros?
Macros are basically macro-nutrients that are required by our body to create an energy and performed many functions.
This term is used to describe the three key ingredients which are very helpful for our health.
These nutrients are found in almost all foods in the different quantity measured in grams on the nutrition labels.
- Fat (to keep you full)
- Protein (build up and recover the muscle)
- Carbohydrates (to increase energy)
If we are going to estimate the amount per gram so Fat Contains 9 Calories Per Gram, Carbohydrates Contain 4 Calories Per Gram, And Protein Contains 4 Calories Per Gram.
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With the right proportion of diet, you will not only lose weight, but also build up the lean muscle mass.
A macros diet is a specific way of eating where you can track carbohydrates, proteins, and fat content.
The overall purpose is to eat within a particular range.
The macro diet can remove your temptation of bad foods.
To count the macro also helpful to count the calories.
Does Macro Diet Helpful For Stimulate The Weight Loss?
The science behind weight loss is very simple that limit your calorie intake and observe weight loss results, but in reality, It is very hard to do and sustainable for long-term.
But the weight loss through fewer calories carry a variety of health-related issues such as:
- Losing of fat by eating fewer calories is actually an unhealthy weight loss.
- Not eating enough nutrient can break down the muscle tissues.
- There are many other adverse effects which can be harmful to your health.
- The alternative way to follow the flexible dieting can safer your health.
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The Pros Of Macro:
One of the Pros of macro diet that you can enjoy the all types of food and less restrictive as compared to other diet.
- By counting macro, you can eat all of the group of foods without omitting your desired foods.
- You don’t have any fear to suffer from the deficiency of nutrients.
- The best part of this diet is taking the macro nutrients from protein and animal sources can automatically full fill your body requirement of micronutrient such as the vitamins and minerals.
- You can choose your own adventure by taking help from the calculator.
- This diet is completely adjustable according to your results and tolerance.
You can count macro for the various reasons such as:
- For Maintenance
- For Bodybuilding
- For Keto Diet
- For Weight Loss
- For Bulking
According to Lauren Kelly (registered dietitian in the New York City), It is best to eat less processed food as compared to eating completely whole and fresh foods.
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Carbohydrates are necessary for the health, performance, and maintain the body composition.
The brain uses around 20% of glucose.
The glycogen (stored carbohydrate) is used for high-intensity activities.
The body can survive without carbohydrate but this is not an ideal condition.
They are not making fat if you eat in a specific amount.
Carbohydrates are not always bad in every situation, but they are essential for getting an energy.
If your lifestyle that is consist of exercises so carbohydrates are essential for increasing energy.
But If your lifestyle is sedentary, so reduce Carb intake.
You have an option to full fill your macro requirement from vegan sources as well.
If you are not eating the right calories, so there is a chance of losing muscle .
Most of the people are counting calorie to lose weight, but to calculate the calories is also helpful for losing and gaining.
There is a difference in the sources of calories for example 100 calories from fat is better than obtaining 100 calories from carbohydrates.
The best sources of carbohydrates are:
- Sweet potato
- Oatmeal, oat bran
- Brown rice
- Whole-wheat bread, pitas, and wraps
The protein macro plays an important role to build up the muscle as well as crucial to maintain the muscle mass.
It is important for many functions in the body, such as repair muscle tissue that are breakdown due to the excessive training.
The protein stimulates the process of anabolism.
It is important for muscle growth, maintenance, repairing, and even for fat loss.
The best sources of protein are:
- Tendon meat
- Egg whites
- Cottage cheese
- Greek yoghurt
- Protein powder
- Tofu, tempeh
Fats are the essential nutrients that we need for the absorption of soluble vitamins A, D, E and K.
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On the other hand, fats are also providing the energy.
It can also help to produce the hormones such as testosterone for men and progesterone for women.
The foods that are low in fat could be harmful to the health.
The best sources of fats are:
- Nuts and peanut butter
- Egg yolk
- Oils dark chocolate
Your meal including breakfast, lunch, and dinner should consist of the equal amount of key nutrients.
You can adjust your meal with 2 snacks. Tracking meals can help you to decide what should next to the menu.
Balanced the meal with this major nutrient and set up the meals to enjoy.
Here are some foods that you can adjust with a weekly meal plan:
- Italian Sausage And Kale One-Pot Pasta
- Carne Asada Tacos
- Pressure-Cooker Mac And Cheese
- Lemon Sopressata Chicken
- Lentil And Roasted Vegetable Salad With Green Goddess Dressing
- Smoky Shrimp7, Corn And Pea One-Pot Pasta
- Roasted Chicken Thighs-Potatoes And Scallions
- Bee Kofta With Builgur And Kale Salad
If you are feeling hungry, so incorporate the more protein and fiber in your food.
If you are feeling tired, so try to incorporate the high fiber vegetables.
If you don’t observe any weight loss so lower your carbohydrate intake.
If you observe the rapid weight loss so add the starchy foods, oatmeal, and squash per day.
If you notice the reduction of muscle so incorporate the more protein in your diet.
Keto-Diet And Macros:
To know about the Keto diet macros is very important because this diet consists of low carbohydrate and increase amount of fat.
The Keto diet is usually follow to burn up the fat, but you may feel fatigue due to low level of carbohydrates.
The net amount of Carbohydrates Is 25 Grams (100 Kcal) (7%), Protein 92 Grams (366 Kcal) (24%), And Fat 117 Grams (1054 Kcal) (69%).
It is important to know that how many calories of what nutrients you are eating whenever you are following any diet.
Less than 50g of carbohydrates is considered as a perfect for maintaining the Ketosis.
To counting macros, you just simply maintain the proportion of macronutrients by using a Keto macro calculator.
If you want to follow the Ketogenic diet, so use Keto calculator that can help you tom guide quickly.
Once you have got your report, so start paying attention to the nutrition labels.
Keep a record in the written form, whether saving in a file on your phone.
How To Calculate Macros:
First of all, you have to consider some crucial pointers.
Your daily intake of macronutrients are depends upon the several factors such as:
- Activity level
You have a good option for calculating macro in which some of them are mentioned as below:
You can get help from the Counting macros app, when you have the following questions:
- How to count macros for bulking?
- How to count macros for weight loss?
The very first step is:
- Calculate Your Macro Nutrient Ratio:
The ratio depends upon the fitness goal, type, and others:
There are three types of macronutrient ratio for different purposes.
- High carbohydrate (for bodybuilding)
40-60% Carbohydrates, 25-35% Protein, And 15-25% Fat.
- Moderate carbohydrate (for maintenance)
30-50% Carbohydrates, 25-35% Protein, And 25-35% Fat.
- Lower carbohydrate (for fat loss)
10-30% Carbohydrates, 40-50% Protein, And 30-40% Fat.
Step 2: Tracking Log
Tracking all macros include in every meal and snacks that will enter into your body.
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Many people neglect this step, but it is a very important part of the goal.
If you have the food without label nutritional value so it is better to avoid.
There are many tracking apps are available, avail one of them that works best for you.
After following every step, find out how much you have left to eat.
Find out the difference between which is left and how much you are actually eating.
This may give you the surprise as you can enjoy yourself by giving sweet treat.
Practice Makes Perfect:
This needs some practice.
As you know know that which foods are best you are getting closer to accuracy and gets easier
To counting macros for your goals, you need to fill the required information on macros calculator.
Macro diet calculator has an option for gender, age, weight, height, goal, and level of exercises.
The results are according to your lifestyle and they guided you the amount of fat, protein, carbohydrates, and daily calorie intake.
There are many best and free macro calculators are available online.
The micronutrient calculator is widely used in the bodybuilding for tracking the macros.
There are many guide books are available that can help you to step by step.
There are few popular macro diet app that can help you to count macro for bulking as well as losing.
- My Fitness Pal
- Lose Ir
- Lose It
The balanced and flexible way of eating can improve your health while It is also guides you to know about the importance of micronutrients such as Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, And Iron.
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You can get your micronutrients requirement from the fruits, whole grains, vegetables, healthy fats, and calcium-rich dairy products
If you full your stomach with pizza, junk foods so, no doubt, you can hit your macro level, but don’t forget to intake micronutrients from the whole foods.
Click here to get the list of whole foods for 30 days (Whole30 diet).
Trying to 100% exact is impossible because food label is not 100% accurate.
It is guaranteed that the results are life-changing.