Why Macros Matter

What are Macros?

Macros stand for macronutrients. They make up the calories that we eat. There are 3 that are important in our body composition; fat, protein and carbohydrates.

Why they matter?

To have a good body composition we want less fat and more lean muscle. Calorie deficits will help you lose WEIGHT initially but will not give you lasting fat loss and lean muscle gain. We not only need to pay attention to how much we are eating, we need to pay attention to the types of foods we are eating. Think of food as fuel. Not only do you need the right amount of fuel, you need to use the right type of fuel (just like with your car) for our bodies to run well and keep our hormones happy.

PROTEIN

Most of us associate protein with building muscle, when in fact, proteins are the building blocks for ALL living tissue in the body. Protein IS important for muscle gain, muscle maintenance and repair. So, a diet too low in protein will inhibit muscle gain and encourage muscle breakdown. On the other hand, a diet TOO high in protein will put too much stress on your liver and other organs because your body can only store a certain amount of protein at a time. The leftover protein your body doesn’t need (when you eat too much) will be stored as FAT. Therefore, getting enough (but not too much) protein can help us feel full, gain/maintain muscle, and lose fat.

FAT

Fat, in the body, comes in 2 forms. Fatty acids and triglycerides.

Fat that is floating around in our bloodstream and can be used for fuel are Free Fatty Acids. Triglycerides are the form of fat in our fat cells. Insulin is the main hormone in charge of regulating whether fat is in the fatty acid form (able to be burned for energy) or triglycerides (the storage form which is the fat that we see on our bodies).

When it comes to eating fat, NOT ALL FATS are not bad for you!

Fats help our bodies absorb vitamins, regulate hormones, help you feel full, and are a good energy source. Eating the right kinds of healthy fats in the right amounts can actually help you lose fat.

Monounsaturated fats in macadamia nuts, avocado, and extra virgin olive oil, are healthy fats and help our immune system and cardiovascular system.

On the other hand, trans fats and Omega-6 polyunsaturated fat, along with too little Omega-3 fats, can cause serious health problems like heart disease and cancer. These are found in vegetable seed oils, salad dressings, and processed foods.

CARBOHYDRATES

Carbohydrates are a source of fuel. All the carbs you eat are eventually converted to glucose which your body goes to first for fuel. Insulin decides where this glucose goes. If you do not use it for fuel your body stores it. First, it is stored in your muscle and liver. When their storage tanks are full glucose is converted to fatty acids and stored in your fat as triglycerides (gaining fat).

The Standard American Diet is very high in carbohydrates from processed foods and are mostly "empty calories" which means there are a lot of calories from carbs and fats but very low in healthy nutrients. Eating these carbohydrates frequently will increase insulin and insulin controls fat storage. These insulin fluctuations affect your hunger and energy levels and cause those energy crashed and cravings for more carbohydrates. It is a vicious cycle. This is not healthy for our bodies or our minds! It causes us to struggle to keep energy levels up since we are so dependent on a steady supply of carbs. This can cause patterns of frequent hunger, cravings and fluctuating energy levels.

Carbs themselves are not bad for you. Your bodies need carbs, the right kinds, in moderation! Some carbs are better than others. The carbs we get from vegetables, that contain more fiber, are healthier for us than eating processed food like chips and bread.

A diet low in calories may cause some weight loss initially, since you are in a calorie deficit, but this is very hard to maintain. When you do not pay attention to the types of calories you are eating, you may not be fueling your body appropriately. If all the calories you are eating are unhealthy calories, you will feel sluggish, tired, and hungry all of the time. You must eat the correct composition of fats, protein, and carbohydrates to target fat loss while keeping your body feeling good, and energized.

Additionally, if you feel like you are constantly depriving yourself you will not stick to a program. It is just a quick fix but in the long run you may gain it back plus more.

The goal is to enough calories, and getting enough of these macro nutrients to fuel your body appropriately. This will allow your body to function optimally. This will also allow you to reach your health and fitness goals.

The Refine YOU Program uses many techniques using macros to help people reach their goals including a technique called carb-cycling for some clients. That is why The Refine YOU Program is customized per individual. Everyone is different and unique and needs a macro plan that meets their individual needs. Some clients may be using a type of carb cycling, while others are not. Some clients might be in a lower carb program while others would benefit with a program higher in carbs. A client’s plan ultimatly depends on a detailed assessment that takes into account a client’s medical history, activity level, types of exercise, age, gender, height, weight, what a client has tried in the past, a client’s metabolism, a client’s hormone levels, just to name a few things.

If you have been struggling with dieting and exercise and not seeing results and you are frustrated click here on how The Refine YOU Program can help! If you do not need much support and accountability, The Refine YOU Macro Plan might be a better fit for you. They both offer a customized nutrition plan. The Refine YOU Program offers workouts and daily support and accountability while The Refine YOU Macro Plan is more of an “on your own” program without workouts provided.

For a FREE Guide on Macros CLICK HERE

Be the healthiest YOU possible, mind, body, and spirit!