The macro diet has seen a surge in popularity among athletes and bodybuilders. It focuses on three primary macronutrients, and it can be time-consuming and restrictive.
Similar to other diet plans, the macro diet also involves staying with a specific calorie range. Counting your macros is essential if you want to reach weight loss goals, balance blood sugar levels, and build muscle mass.
Curious to find out more?
Macro Diet 101
You should know that there is no specific macro diet. Everyone’s macronutrient needs vary, so you don’t have to stress yourself if two macro diets won’t look the same.
As previously said, a macro diet includes counting macros instead of calories. Remember that discussing with a specialist is essential before following any diet!
What are macros?
Macronutrients support your body with the energy it needs. The three macros are protein, carbs, and fat. These macros make up the foods you eat and contain various amounts of energy per gram.
Here are some of the most popular macros:
Protein
Our bodies need protein to fortify and repair tissues, enzymatic reactions, cellular communication, and immune function. Foods rich in protein are:
- Eggs;
- Meat;
- Tofu;
- Nuts;
- Fish;
- Beans.
According to the DGA (The Dietary Guidelines for Americans), adults get 10-35 % of their daily calories from protein.
Carbs
Carbs are essential to our bodies because they’re the primary source of energy. They’re also made up of starch, fiber, and sugar.
As per the DGA’s findings, carbs contain 4 calories/ gr. Specialists recommend adults get 45-65 % of their daily calories from carbs.
Some of the best carbs include:
- Potatoes;
- Fruits;
- Beans;
- Rice;
- Pasta;
- Oats.
Fat
Fat can help us store energy efficiently. It also supports nutrient absorption, shields the nerves, regulates hormones and maintains our body temperature. How great is that?
Examples of fat foods are:
- Nuts;
- Fatty fish;
- Meat;
- Butter;
- Avocado;
- Oil.