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What is the macro diet?



Let's face it: losing weight is difficult. However, if you believe the proponents of "If your Macros (or IIFYM) Diet (also known as" flexible diet ") believes you can eat whatever you want and still lose weight without counting calories. what you need to do is count your number of macros.

According to the IIFYM nutritional plan, if you stick to your daily macro goals, you will automatically consume fewer calories to help lose weight.

"The overall concept is similar to that From Weight Watchers You can eat whatever you want as long as you keep your calories at a certain level, but flexible dieting focuses on protein, "explains Dr. Brad Schoenfeld, director of the Human Performance Lab at CUNY Lehman College, New York.

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1; Find everything you need to know about how to count your macros and whether it actually works to lose weight.

What is a macro?

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<p class= There are three macronutrients on every bite of food you eat: protein, carbs, and fat. While many foods contain all of these macronutrients, the For example, meat is loaded with protein, bread consists mainly of carbohydrates, and olive oil is predominantly fat, and your body needs all three functions to function.

According to the macro diet You lose weight by setting yourself a target of how many grams of protein, carbs, and fat you consume per day, unlike most traditional diets, you do not have to count calories, and unlike low-carbohydrate or low-fat diets, you need your favorite foods Do not remove potatoes, pasta or bacon – theoretically, the IIFYM plan allows you to eat whatever you want if it fits your macro number.

How do you find out how many macros you need?

Calculating your macros requires some basic calculations. If you do not prefer the DIY approach, IIFYM.com offers a macro calculator with your current weight, target weight, and activity level.

Step 1: Determine your "energy balance" or the number of calories you ingest and burn daily, says Schönfeld. The National Institute of Health (NIH) offers an online calculator that uses your weight, activity level, and gender to determine how many calories your body consumes per day. Websites and apps like My Fitness Pal let you track your calorie intake.

Step 2: Once you have these numbers, you need to devise a target calorie intake to achieve your weight goals. To lose weight, the number of calories you consume must be 10 to 15 percent below what you burn daily, says Schönfeld.

Step 3: After You Have Determined the Total Number of Calories If you were to eat per day, you need to find out how many of your daily calories should come from fat, carbohydrates, and protein. Some IIFYM websites and blogs advocate a strict 40% protein, 40% carbohydrate, and 20% fat, but Schönfeld says, "There is no optimal relationship. Some people are doing well with low carbohydrate plans, and some people are doing well with less fat. It all depends on the person. "

However, you should keep a close eye on your protein intake:" In the scientific literature it is very clear that the right amount of protein is the most important thing to maximize the muscles and enhance the body composition, "he says. Some macro diet trainers even suggest eating one gram of protein for every pound you weigh.

If you're an athlete or in training, your diet should weigh more heavily on carbohydrates, says Stella Volpe, chair of nutrition science at Drexel University in Philadelphia. "You need to replenish the glycogen your muscles use during exercise," she explains, as glycogen is the energy that drives you during a workout.

And if you feel hungry all the time, it can be beneficial to emphasize healthy fats like avocados and nuts. "Fats are very filling," says Volpe.

For example, if your daily calorie target was 2000, your macronutrient depletion would look like this based on the 40/40/20 ratio above.

2000 calories per day x .40 (percentage of calories from carbohydrates) = 800 calories ➗ 4 (number of calories per gram of carbohydrate) = 200 grams of carbohydrates

2000 calories per day x .40 (Calorie content of the protein) = 800 calories ➗ 4 (number of calories per gram of protein) = 200 grams of protein

2000 calories per day x .20 (percentage of calories from protein) = 400 Calories ➗ 9 (number of calories per gram of fat) = 44 grams of fat

Does counting your macros help you lose weight?

Some nutrition experts are fans of flexibility diets because it does not restrict food and provides more scope for occasional indulgences.

"I think focusing on the right balance of protein, carbs, and fat while occasionally allowing yourself the freedom to eat sweets or other fun foods is a good approach," says Volpe.

In other words, flexible diets are Not an excuse to eat whatever you want. Food quality is still important. Vegetables that are rich in antioxidants and fiber to fight disease will always be better for you than chips or cookies that are essentially empty calories.

"I'm a proponent of flexible diets, and I think it's the most practical weight-loss approach, but I think the concept was a bit distorted," says Schönfeld. "Some people have simplified it too much and said you could eat Pop Tarts or Cheez Doodles for your carbohydrates as long as you hit your macros and I disagree."

Consistently consuming large amounts of fast food Processed snacks just because they "fit your macros" are not necessarily sustainable when you look at the overall context of what it means to eat for your health. "The quality of your diet is still one of the most important factors," says Volpe.

How do I start?

After you've calculated your macros, it can be hard to stay within your daily goals of preparing a small meal, according to registered nutritionist Lauren Kelly.

"Planning ahead is always a good idea – this way you can be sure that you will reach your daily goals more easily," she explained ] Cooking Light .

Food Planning for the Macro Diet

If you are not already cooking, food planning can sound exhausting, but not necessarily. 19659033] Determine how many meals you will actually need for the week: If you need adequate breakfast, lunch and dinner throughout the working week, you will need 15 meals for technical reasons.

  • Instead of cooking 15 separate meals, you'll find a few batches of protein, vegetables, and grains that can be prepared in different colors throughout the week. For example, roast pork tenderloin with broccoli can be served one evening, mixed with eggs the next morning, or served as a salad topper for lunch.
  • If you want foolproof meals, invest in a crockpot where you can throw in your meat and vegetables for a set amount of time and monitor the progress.
  • A food scale is necessary to make sure you do not overeat. It's far too easy to underestimate portion sizes. The Escali Primo Digital Kitchen Scale costs less than $ 30 on Amazon and has more than 1,000 reviews.
    1. The Best Apps for the Macro Diet

      Keeping track of meals is crucial to ensuring that you stay within your daily allocation of carbohydrates and protein, and fat. MyFitnessPal, one of the most popular meal-tracking apps, has more than a million foods in the database that contain calorie and macro data. Although there is a premium version, the free download offers everything you need to track down macros and stick to your diet.

      That sounds like a lot of work, but it does not have to be. In fact, IIFYM may appear more relaxed compared to diets that eliminate whole food groups or require complicated and specific food combinations.

      "Adherence is the most important thing for a successful diet, and we know that people do not stick to these restrictive diets," says Schönfeld. "Flexible diets allow you to lose weight or succeed while eating a much wider range of foods."


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