What are macros, and why are so many people talking about counting them?
Macro is short for macronutrient. There are (only) three macronutrients- protein, carbohydrate, and fat. They all provide energy, but in varying amounts; fat provides more energy per gram than protein or carbohydrate.
When people are counting macros, they are focusing on the grams of protein, carbs, or fats they are consuming on a daily basis and usually try to fit a specific percentage combination of the three to lose weight (or gain if training). One common combination is 40% calories from carbohydrates and 30% each from both protein and fat (keto macro counting would have a higher percentage from fat).
Does it work?
It can, but is it solely because of the macro combination, or could it be that processed foods and portions are curbed? There’s also the question of sustainability and the hyperfocus on meeting your macros, whether you’re meal-prepping for the week or at social gatherings.
Here is a short list of common sources of each macronutrient and some of the functions they do in the body. The best diets include all of the macronutrients daily.
Protein is the body’s building block.
Sources inlcude: eggs, egg whites, chicken, turkey, pork, beef, venison, bison, lamb, deli meat, seafood, Greek yogurt, cottage cheese, protein powder, tofu, and tempeh.
Carbohydrates are the body’s preferred source of energy.
Sources include: bread, potatoes, winter squash, pumpkin, plantains, rice, quinoa, lentils, pasta, oats, vegetables, fruit, beans, tortillas, cereal, granola, maple syrup, and honey.
Fat helps absorb fat-soluble vitamins, increases satiety, and helps regulate digestion.
Sources include: oil (olive, coconut, avocado, etc.), butter or ghee, nuts, seeds, nut butter, coconut milk, avocados, olives, beef, salmon, whole eggs, and full or partial-fat dairy products.
Each person uniquely handles macronutrients differently. Knowing your DNA can get you specific answers to your health you’ve been searching for. I’m offering a complimentary genetics test kit through Friday, March 10th, when you join my Hangry to Happy 4-Month Program!