One of the latest weight loss trends is the macro diet. The macro diet or IIFYM (If It Fits Your Macros) is an eating plan where you count your macronutrient intake instead of calories. These are nutrients needed in large quantities for normal growth and development of the body. Macronutrients are carbohydrates, fats, and proteins. Whereas micronutrients are nutrients that are needed in small amounts, namely vitamins, and minerals.
Does the right combination of macronutrients lead to weight loss?
How to make that combination of nutrients?
Most foods contain all three macronutrients. But certain foods are predominantly rich in one type of macronutrient. For example, pasta is full of carbohydrates. Meat with proteins and olive oil is predominantly fatty. The body needs all three macronutrients in a certain capacity. Depending on the result you want to achieve, eat whatever you want as long as it fits with your macro plan.
Can you eat whatever you want?
YES as long as the correct ratio of macronutrients is ingested. But the quality of your diet is the most important factor. Vegetables rich in antioxidants and fiber will always be a better choice than chips or cookies, which are just empty calories.
How many macronutrients do you need?
First, analyze your “energy balance”, that is, how many calories you consume and how many you burn per day.
To lose weight, you need to take in 10%-15% fewer calories than you burn. Determine the total number of calories you should eat per day. Figure out how many of your daily calories should come from fat, carbohydrates, and protein. Since every organism is different, there is no unified rule for the ratio of macronutrients, but 40% protein, 40% carbohydrates, and 20% fat are recommended.
You don’t want to calculate it yourself? There is also a macro calculator. By entering your current weight, the weight you want to have, and your activity level, will calculate that ratio.
However, it is good to know that protein is the most important thing to maximize muscle mass and improve body composition.
