What Macros Should I Eat To Lose Weight

What Macros Should I Eat To Lose Weight – Macros, also known as macronutrients, are nutrients that your body cannot live without: carbohydrates, protein and fat. For optimal health, your body needs large amounts of each (hence the term “macro”). When it comes to macronutrients for weight loss in women, each macronutrient plays its own important role.

3 Macros for Weight Loss for Women: How Much of Each You Need and How to Balance Them for Healthy Fat Loss Weight Loss Macro #1: Carbohydrates

What Macros Should I Eat To Lose Weight

What Macros Should I Eat To Lose Weight

Repeat after me: Carbs are not the enemy – even if you’re trying to lose weight. “Carbohydrates are the most important source of energy for almost every human cell,” explains RD Mascha Davis, MPH, RD, and spokesperson for the Academy of Nutrition and Dietetics.

What Are Macronutrients, And What Do They Have To Do With Weight Loss?

Your body digests them quickly and turns them into sugar, or blood sugar, which is then stored as glycogen in your liver and muscles. Blood sugar and glycogen work together to boost high intensity exercise – the kind you need to burn fat and build muscle to boost your metabolism.

When it comes to weight loss macros for women, carbs can also help you lose more weight by preventing stress eating, as they are linked to your levels of the happy neurotransmitter serotonin (and thus your mood).

RELATED: Empower Yourself More: A 6-Part, Science-Backed Plan to Help Women Achieve Weight Loss Goals by Fighting Diet Culture

You know protein is used to build and maintain lean muscle in your body, but it does so much more than that. “Proteins are the enzymes that power chemical reactions in the body,” says Davis. “It also produces the hemoglobin that carries oxygen throughout the body.” If the oxygen isn’t getting to where it needs to be, you can forget about having the strength to climb stairs, let alone the energy to run for an hour.

What Are Macros And Which Ones Are The Best For Your Body?

Also, when it comes to boosting your satiety and keeping you full while eating fewer calories, protein is the rock. (When you eat protein, your gut produces hormones that slow the movement of food through your GI tract, meaning you feel fuller for longer.) By slowing digestion, protein prevents the release of glucose into the bloodstream, thereby preventing blood sugar and blood sugar from rising. Insulin spikes can create health problems, explained Alexandra Sauva, MD, a New York City physician and diplomat for the American Council on Obesity Medicine. Together, protein is a key macro factor for weight loss.

Fat is the last but not least macro factor for weight loss in women. After all, if the ketogenic diet has taught us anything, it’s that fat doesn’t make you fat—even though fat contains more calories per ounce than other macros.

Here’s the thing: Fat builds cell membranes, promotes nerve and brain health, and increases absorption of fat-soluble vitamins A, D, E, and K, all of which are essential for healthy weight loss. Although fat does not trigger the same satiety hormones as protein, it is digested more slowly, further stabilizing blood sugar levels and suppressing appetite.

What Macros Should I Eat To Lose Weight

As anyone who has tried a low-carb or high-protein diet knows, there are many ways to change the macros to help women lose weight. But which is the best? It depends on who you ask and who you are. However, it’s a good idea for everyone to start with federal guidelines and adjust from there.

An Intro To Flexible Dieting (counting Calories/macros)

Adults should aim to get 45 to 65 percent of their calories from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat, according to the National Academies of Sciences, Engineering and Medicine.

So if you follow a 1,600-calorie diet (a reasonable approximation for an active woman trying to lose weight), you get 180 to 260 grams of carbohydrates (or 720 to 1,040 calories), 40 to 140 grams Protein per day (or 160 to 560 calories) and 35 to 62 grams of fat (or 320 to 560 calories).

So yes, that’s a lot of wiggle room, and it’s important to know that these guidelines are not made for weight loss, and in recent years, studies have found that the lower end of the window is not protein is enough for weight loss. , muscle health or body composition.

For this reason, most nutritionists recommend a 40-30-30 ratio of carbs, protein and fat for healthy weight loss – which pretty much represents the protein you need to lose weight without losing weight. muscle gain – every woman’s ideal breakdown is different, Davis said.

What Are Macros In Keto?

“Some women do better on a diet that is higher in protein or fat, or lower in carbohydrates.” She explains that although genetics play an important role, considering your tastes, lifestyle and activity level can help you adapt a macro approach to weight loss for women.

For example, women with high blood sugar or heart health problems can often benefit from a low-carb or even very low-carb approach, Sauva said. (According to a Tulane University review, any diet that consumes less than 45 percent of its calories is low-carb, and some very low-carb ketogenic diets get about 5 percent of their calories from carbohydrates.) However, if you lose weight by running and plan to cross marathons off your bucket list, Davis says, you can get up to 80% (!!!) of your calories from carbs.

Also important: If you’re cutting more calories to lose weight, more of those calories should come from protein. According to a review published in Weight Loss magazine, this can prevent you from losing too much muscle when you lose weight.

What Macros Should I Eat To Lose Weight

This is similar to the case with fat. “Even though one person gets 45 percent of their calories from fat and is perfectly healthy, it can cause another person to gain weight and feel tired,” says Davis. A ketogenic diet would have to raise that to 75 percent or more for the body to enter a state of ketosis, Sowa said. Ultimately, your ideal fat intake may come down to asking yourself, “How many carbs should I eat? How much protein? Well, what fat is left?”

The If It Fits Your Macros Diet: Pros, Cons, And What You Can Eat

Once you’ve settled on the overall macros of your fat loss strategy, you’ll want to break it down through food. “Two meals – one of chocolate cake and the other of vegetables containing fat and protein – are not ideally balanced meals,” says Sauva.

Instead, he recommends that all of your meals and snacks follow your weight loss macro goals. This will keep your energy levels up and keep you feeling full between meals. Also, remember that most foods are rich in more than one type of macro. For example, salmon contains protein and fat, while quinoa is high in carbohydrates and protein.

Want more expert insights? Alesha’s nutrition, mental health, lifestyle, and fitness books (well, she has a men’s fitness book too!) about their fitness journey. Find the best women’s fitness book for you! Keeping a food journal and counting calories can be very helpful when trying to lose weight. Going a step further, many experts recommend tracking macronutrients – the ratio of protein, fat and carbohydrates in your diet – to help you make smarter food choices. For example, instead of mindlessly reaching for a bag of potato chips, you need to consider how much of each macronutrient your snack provides, which could lead you to choose a more balanced snack.

While any food can be included in your macro goals, you need to focus on nutrient dense foods to further your macro goals. Balance high-quality protein (such as lean meat, eggs, fish and dairy) with fiber-rich carbohydrates (such as fruit, vegetables and whole grains) and healthy fats (nuts and avocados) to help keep you full for more time Belly feeling.

Calculate Your Macros For Fat Loss And Performance

Your macro percentages will vary depending on your goals, but a good starting point for weight loss is to get 50% of your calories from carbs, 25% from fat, and 25% from protein. (Pro Tip: You can enter these percentages in the MyFitnessPal app settings as a premium member).

Here’s a sample menu to show what a 1,500 calorie day might look like on a 50/25/25 macro plan:

Danielle Omar, Registered Dietitian Danielle is an integrative nutritionist, culinary nutritionist, writer and consultant who regularly expresses her love of writing to prominent food and nutrition media. Being a constant rebuke and the founder of foodconfidence.com, he inspires people on the journey to become healthier themselves. Connect with her on Instagram and Facebook. Oh, the so-called “diet”. Everyone, including yourself, is probably in it, right? There are ketogenic diets, Paleo diet, no carbs, fruit and dairy, mindful eating, Atkins diet, Weight Watchers and more. He is too tired. I’m sure one thing all of these have in common is that they don’t work for you. Why? You see it helps all these people, and it probably helps you in the short term, but “when I lose weight, I gain it back.” Does it work for you? ok i will finish this

What Macros Should I Eat To Lose Weight

0 0 votes
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments