Macronutrients are dietary requirements that your body needs in large amounts.Continue reading
In life everyone hopes to achieve their ideal body type and look and feel as confident as can be. Confidence can play a role in the way we look. This is because we have an image of ourselves which cannot be shaken. If you want to be more confident and happy in life, choosing a healthier lifestyle will only help your cause. Healthy nutrition, and understanding macronutrients in particular, is a major component in living a healthy, sustainable lifestyle.
You probably know someone who uses some form of macronutrient counting. Like the macrobiotic school states, “it is about a way of life, making sure everything is balanced in your body each day.” Macronutrient might not be a word you have heard of before. You will likely be familiar, though, with the three types of macronutrients we eat each day: carbohydrates, protein and fat. This article looks at each macro, what it does for the body, and how we can balance them to improve our diet.
If you ask anyone what their favorite food or meal is, it is pretty much guaranteed that carbs are involved. Most meals revolve around the comfort of carbohydrates such as bread, pasta and wheat. Carbohydrates are a type of substance which are found in many different foods. Once broken down, they are converted into energy for the body. Sugar is a type of simple carbohydrate. It metabolizes to form energy and gives us the ability to run around and stay awake through the day.
The macronutrient, carbohydrate in particular, has gotten a bad wrap over the years. As a result, many people won’t even eat carbs now. They fear what they will do to their body. So, let us just stop right there… carbs are good for you. Your brain utilizes carbs on a daily basis for fuel (about 120 grams a day). Without carbohydrates you wouldn’t have the energy to get out of bed, solve math problems or workout. We need carbs to live, so make sure you let yourself eat them! It basically comes down to eating more healthy, complex carbs and less highly processed carbs.
Protein has become less of a macro in recent years as a buzzword for health enthusiasts the world over. Let’s just make things clear here: protein won’t solve all of your problems. In fact, too much protein isn’t a good thing. We all need a healthy dose of protein in our diet each day. Each meal should contain some form of protein. Typically, 25-35 grams of protein in each meal is a good goal. The role of protein in the body is to create and maintain muscle cells and to keep us strong.
There are many reason why many people who train have protein powder. Usually it’s because protein heals injured muscles and keeps them strong enough to train more often each week. Another job which protein handles, that you may not have realized, is to transport hemoglobin around your body. Hemoglobin picks up oxygen atoms from the air we breathe and transports them to our cells. So basically, a low protein intake can have a huge effect on your oxygen intake. In the gym world, this is probably the most important macronutrient in many eyes.
Fat is a part of the body which most of us spend our time trying to lose, so the idea of putting more of it into our bodies each day might just seem like a crazy idea. However, fat is just as important as any other substance in the body and as long as we reach for healthy fats we can still keep a slim and toned figure.
Fat makes up our cell membranes, it’s improves our brain function and nerve system and it can also help us to absorb certain vitamins which are fat soluble. Healthy hat has a lot more to offer for the body than you may think and it is because of this that we should eat a small amount of fat each day. By adding foods such as nuts, oily fish and avocado to your meals you will be providing the body with the fat it needs to function happily.
How to Count Macronutrients
Counting your macros involves thinking about everything you are going to eat during the day and splitting this into your carbs, protein and fat. Think of it like a pie chart and make sure, as an example, that approximately 50 percent of what you eat comes from healthy carbs, 30 percent from protein and 20 percent is fat. You can adjust these amounts slightly to gain more protein and less fat, but as a rule this is a helpful guide to follow.
For example, if you are a female using a calorie count of approximately 1,600 in order to lose some weight, your calories per macronutrient should be similar to these values:
Carbohydrates – 800 calories (divide by 4 to determine the number of gram to eat for the day = 200)
Protein- 480 calories (120 grams)
Fat- 320 calories (divide by 9 to determine the number of grams = 36)
A quick example for a male, looking to drop weight, a calorie count for say 2,700 calories would look like:
Carbohydrate – 1,350 calories (338 grams/day)
Protein – 810 calories (202 grams)
Fat – 540 calories (60 grams)
Keep in mind, these are just rough examples. You are not always going to count your calories each day but having a better understanding where the calories are coming from and how much of each macronutrient you’re consuming can only help on the nutrition side.
A helpful way to keep on track of the macros which you eat is to use an app such as MyFitnessPal which counts your calories for your meals by ingredient. You can see much more clearly where you need to make changes in terms of your ratios. Counting macros this way will allow you to stay healthy and it will also ensure that you maintain your ideal bodyweight too.
Use Jefit to Record and Track All Your Exercise Needs
Jefit is a strength training app used for planning & tracking workouts and helps all gym goers and athletes keep on track with their fitness goals. Not only does it offer you the ability to update and share your workout log with a supportive community, it has the largest exercise library that covers both weight training and cardio.
One of the biggest trends today surrounds our health. There are resources available on every type of diet. From intermittent fasting, to Keto, low-fat, high/low-carb, high protein diets, you name it. Figuring out what is best for your diet is not about finding the next quick-fix solution for your health, though. The best thing for anyone out there is to watch their consumption (intake) versus exertion – ie: calories entering the body must be smaller than calories being expended. When it comes down to it, a healthy diet is all about balance, and if you are eliminating entire food groups based on a cycle of binging and feeling guilty, you’re never going to get your diet to a place of being healthy.
Eating a Healthy Diet
Health is not just finding a thigh gap, wearing the skinny jeans and enjoying smashed avocado on toast with a perfectly poached egg on top. Health is more than what you eat, it’s how you exercise, how you feel about your body and your mental health all rolled into one. However, what you eat is a big part of the rest of it. If you spend all your time eating foods that aren’t nutritious and are way above the calories you need to fuel your body, you’re going to overeat without even filling the hunger gap that you are feeling. In the end, educating yourself about what your body requires as well as the calories and nutrients in your food is how you can drive yourself toward a healthy diet.
Balancing food that is nutrient-rich and filling with the things that you love (usually food that is high sugar and great tasting, like chocolate) is how to ensure you have a healthy diet that is long-lasting. Restriction and purging isn’t healthy. Labelling food as either ‘good’ or ‘bad’ isn’t healthy, either. There is the fact that there are nutrients that our human bodies require for survival, though, and it’s these nutrients that make up the basics of a healthy diet. We’ve written about these six nutrients below, and how you can incorporate them into your day-to-day life.
It’s something that social media influencers seem to be always talking about, from protein powders and bars to chicken and eggs. Protein has the spotlight and it’s not just by bodybuilders, either. It’s an essential part of good health, not only for keeping you fuller for longer, but for good hair, skin and your muscles. Every cell in your body contains protein, so ensuring you have a balanced amount of protein in your diet is important. Meat, fish, chicken, tofu, and eggs are all good sources of protein. You can also find good protein sources in nuts, soy and beans, so if you’re not all into meat you have options.
Contrary to the other stories circulating online, carbohydrates are not evil. They’re not going to be the only thing that will make you fat – because anything you eat in excess will do that. A low-carb craze is on the rise, and this can be dangerous for some, particularly because carbohydrates are necessary for a healthy body. They are fuel for your brain and nervous system and they protect against disease. The catch is to choose carb sources that are wholesome, so whole grains, fiber-rich vegetables and fruits instead of the refined grains. Everything in moderation but choose nutrient-rich carbohydrate alternatives 80 percent of the time.
It often gets a bad name, fat, but healthy fats are delicious to eat as well as being a good fuel for your body. Fat supports your body in its ability to build cells, clot blood and help you to absorb vitamins and minerals properly. It’s high in calories, sure, but those calories are worth ‘spending’ on fats because of their ability to fuel your body correctly. Unsaturated fats like omega-3 and omega-6 fatty acids are found in flaxseeds, seeds, nuts, and fish. Coconut oil is also a popular fat source.
Warding off disease and staying healthy is important, and you need micronutrients and vitamins to make that happen. There are thirteen essential vitamins that the body needs including A, B6, C and D as part of a healthy diet. They can lower the risk of certain cancers and are powerful antioxidants that your body needs to fight off illnesses. Some people like to take vitamin supplements to support their diet, but as long as you are eating a varied and balanced diet, you won’t need to.
In the same way that vitamins work, minerals support the body and are essential for your body to function properly. They build healthy bones and teeth, regulate your metabolism and help you to stay hydrated. Calcium, zinc and iron are the most common and you can find these in a range of your foods. They support your blood cells and hormone creation, with zinc boosting your immune system and wound healing.
You could survive for a few weeks without a source of food, but you cannot survive without water for more than a couple of days. Water rules every system of your body, making up about 62 percent in terms of your body weight. Your muscles and connective tissue – like fascia – are made up of about 70 percent water. Mild dehydration can cause you to feel exhausted, sluggish and impair your physical performance when you are at work. Water improves your mood, boosts your brain function and is a shock absorber and lubricant for the body. You don’t have to chug down water to stay hydrated, not when your diet is laden with fruit and vegetables.
These nutrients are all the basics that constitute a healthy diet. The rest of your health comes from the way that you think about food and how you balance your meals and the timing of those meals.
Use the Jefit App
Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.