018. The Macronutrient Categories You Need to Know

Good morning!

As promised, I told you I would go into a bit more detail about Macros this week… So let’s jump in.

There are 3 macronutrient categories: Protein, Carbohydrates, and Fats.

First up, is protein!

Protein is what is going to keep you full and satiated above everything else. It’s found literally all throughout your body in muscle, bone, hair, and most of your other tissues. It helps in building and retaining your lean muscle.  Protein is made up of around 20 amino acids, and our body uses them, and breaks them down in digestion. 

For example, one of the amino acids is Tryptophan which produces Serotonin (a neurotransmitter largely responsible for feelings of happiness and wellbeing). This is why and how food affects everything...especially the way you feel!

Protein has the highest thermic effect of food. Different foods require different energy to be processed and digested. Foods highest in protein and fiber burn more energy (or calories) compared to processed foods. 

Protein comes in at 4 calories per gram. The overall recommendation for protein intake is around 0.7-1 gram per pound of body weight. You can set this in @myfitness pal to 30% (another way to do it).

Now, let's talk about Carbs!

Carbohydrates are the main energy source for your brain and central nervous system. Carbohydrates are what are recommended before and after you workout because they are going to give you that energy boost (and hopefully perform better in your workouts).

Carbohydrates also come in at 4 calories per gram. They are made up of sugars, starches, and fibers. Carbs are found in vegetables, legumes, grains, fruits, bagels, bread, oatmeal and also the refined/processed stuff (cookies, cake, chips, etc.)

Carbohydrates are not bad. And, honestly, I know the next question is about Keto. The short answer is yes, your body can live without carbohydrates. And, something I’d like you to ponder is: do you think you can sustainably do keto? 

If you are doing Keto, it is typically 20-50 grams of carbohydrates a day. If you want to eat a cinnamon roll, the carbs weigh in around 48 grams for one. 

My entire philosophy around food is that you want a sustainable way to be around it. 

For me, I’m not missing out on cinnamon rolls every once in a while with my kids. 

Whenever I completely restrict, I can guarantee I will completely binge. 

My carbohydrate grams are set to 232 grams a day. Yes, I still lose weight when I eat that much.

Aim to have your carbohydrate grams around 30-40% of your total intake.

Finally, let's talk about Fat!

Fat is the third macronutrient and it's a satisfier. 

Have you ever noticed when you put cream in your coffee, you get full? Fat comes in at 9 calories/gram, and your body needs fat for energy regulation, hormone production, nutrient absorption, and to help your body maintain its temperature. 

Aim to have you fat grams be 30-40% of your total intake.

Xx

Molly