Videos on how to track Macros with MyfitnessPal- https://www.youtube.com/watch?v=oPmXlLQLtVU
https://www.youtube.com/watch?v=Kxri3d1hGBY
Valuable Info-
ALL ABOUT MACROS-
Carbohydrates, proteins and fat are the three macronutrient (macro = large scale) classifications, therefore all foods must fall into one of these categories. Some foods contain more than one macronutrient; for examples, beans contain carbohydrates and protein; nuts contain fats and protein; and salmon contains proteins and fats. However, here is a simple breakdown of each macronutrients, its functions and its sources:
PROTEIN-
• Next to water, protein is the body’s most plentiful substance making up 20% of one’s body weight
• Each protein molecule is made up of smaller amino acids, which are broken down in the body • Of the 21 amino acids, 9 are essential meaning they are not made by the body
• These 9 amino acids must therefore come from your diet
• Protein is the most efficient nutrient at turning off hunger signals; it’s the most satiating
• Protein builds, maintains and repairs muscle, is responsible for the production of healthy blood cells and enzymes, and strengthening the immune system
• Animal Sources: Meat, poultry, eggs, fish, seafood and dairy
• Plant Sources: Spirulina, quinoa, buckwheat, tempeh, beans, lentils, nuts and seeds
• 1 gram protein = 4 calories
CARBOHYDRATES-
• ‘Carbs’ are the primary energy source for one’s body
• Just as the car runs on gasoline, the body runs most efficiently on carbohydrate
• Each carbohydrate consists of smaller units called sugars (there are many forms) • Not all carbs are created equal: simple vs complex carbohydrates
• The body functions better on complex rather than refined or “white” carbohydrates. Complex carbohydrates are typically less processed, higher in fiber and lower on the glycemic index. The sugars from these carbohydrates take longer to be digested, provide energy over a longer period of time and therefore help balance our blood sugar levels
• Simple carbohydrates are typically more processed, quickly absorbed into the bloodstream, spike insulin, cause imbalances in blood sugar and tend to lead to more cravings
• The more colorful the sources of carbohydrates, the better – eat a rainbow
• Vegetables are the forgotten source of carbohydrates, so make sure you eat your greens!
• Sources: Vegetable, whole grains, beans, lentils, and fruits
• Complex Carbohydrates Examples: Oatmeal, quinoa, sweet potatoes and leafy greens
• Simple Carbohydrates Examples: Bagels, pastas, pretzels, cookies, candy and fruit juice
• 1 gram carbohydrate = 4 calories
FAT-
• Fats perform many essential functions in the body
• They are needed for cell structure, brain health and play roles in many metabolic functions as well
• Certain fats are used as energy and form a large “reserve” for future needs
• Fats come in many shapes and sizes; saturated, monounsaturated and polyunsaturated
• Fatty acids are small molecules that are building blocks of fats in our body and our foods
• Omega-3 and Omega-6 are essential because the body cannot make them, therefore we must eat them • Fats help us absorb fat-soluble vitamins A, D, E & K
• Fats have twice the calories per gram than protein and carbohydrate • You don’t need to eat as much in terms of volume to provide the same amount of energy
• Sources: Fish, nuts, seeds, olives, cold-pressed oils, coconut oil and butter
• 1 gram fat = 9 calories
As you can see, each Macro has a different purpose. They all contribute energy to the system, but some have more essential roles than others. Our bodies have a way of manufacturing a glucose alternative called Ketones when we are deprived of carbohydrates for a long time. This was a protective mechanism in periods of famine and we could then burn up stored body fat to make Ketones that would fuel our brains. This is what is happening when the body is in Ketosis and is the underlying principle behind the KETO diet. It also highlights that Carbohydrates are the one macronutrient that we can live without, although I'm not here to argue that you do so. Carbs can be thoughtfully built into your diet and support fat loss, muscle gain, performance, and longevity. So don't fall into the trap of believing that Carbs are the enemy.
You have to know your energy requirements for your goal first and foremost before you begin to break that into grams of macronutrients. Think of a house. The square footage is like your total caloric requirements. Let's say you have a 2000 square foot house (or 2000 calories). You decide to break that house up into 3 bedrooms, 2 bathrooms, and 3 communal living spaces (kitchen, living room, dining room). You could have also gone with a (4, 2, 2) breakdown. This will change the total space for bedrooms, communal spaces, and bathrooms, but the house dimensions are going to change. So if we decide to take your daily 2000 calorie requirement and break it up into macros evenly (33/33/33%) or decide to bias one over the other (50/25/25%) you aren't changing the total calories you eat.
I would argue, and many of my colleagues in the fitness industry would as well, that if you hit your caloric goals you are likely going to see changes to your body favorably. If you add to that by getting sufficient protein in your diet, you will see even more favorable changes to your body. The rest is really just a matter of personal preference. If you want to go high carb or low carb, it really doesn't matter so long as you hit those other two metrics, protein and calories, consistently for a long time.