What is macro counting?
If It Fits Your Macros is a flexible approach to nutrition. It allows you to incorporate the foods you love while achieving the results you want. IIFYM is tailored to each individual and can be used to meet your goals, whatever they may be – losing weight, leaning out, maintenance, building muscle, etc..
What exactly is a macro?
Macronutrients (or macros for short) are the building blocks of nutrition. They are used for energy, growth and aiding in our bodily functions. There are three main macronutrients – carbohydrates, protein, and fat. Each type of macro plays a different role in the body and the amount needed will vary from person to person.
Carbohydrates are our main energy source. There are two types of carbs – simple and complex. Simple carbs include foods like white bread, sweet treats and fruit, which are broken down and digested quickly. Since simple carbs are broken down quickly, they will not keep you full as long as complex carbs, which include whole grains, oatmeal and potatoes. Although it is beneficial to focus on mainly complex carbs, there is room for both types of carbs in our diet. Carbs are also vital for brain function and organ operation. According to the USDA, the majority of your calories (45-65%) should come from carbohydrates.
Protein is responsible for building, maintaining and replacing tissue in the body. It regulates and supports body functions. Protein is broken down into amino acids, which make up 75% of the human body. There are 9 essential amino acids that humans need, but our bodies cannot produce and therefore, we must get them from our sources. Animal proteins such as meat, dairy and eggs are complete sources. They contain all 9 essential amino acids. Plant proteins are considered incomplete because they lack one or more essential amino acids. The USDA recommends that 10-35% of daily caloric intake come from protein.
Fats are essential for survival and are an important part of a healthy diet. They support cell growth and repair, produce necessary hormones, help our bodies absorb certain nutrients and serve as an energy reserve. There are 3 main types of fats – unsaturated, saturated and trans fats. Unsaturated fats like olive oil, avocados and peanut butter help reduce bad cholesterol levels (LDL), which can lower the risk of heart disease and stroke. Saturated (i.e. butter, cheese, fatty beef) and trans fats (i.e. partially hydrogenated oil) raise bad cholesterol levels and should be limited. The USDA currently advises that 20-35% of calories come from fats.
Chiseled by Chelsea 