The ability to calculate the macronutrients will facilitate weight loss, muscle gain or achieving other fitness goals. The key to the correct calculation of the macronutrients – understanding of working mechanisms of the macronutrients, and the habit of writing down everything eaten at every meal.
What are macronutrients?
The macronutrients (PFC) are proteins, fats and carbohydrates. In these categories you can split all products. Food with the right balance of macronutrients allows you to provide the body with everything necessary to stay healthy. Depending on what goals a person sets before – weight loss, weight gain or muscle building – to achieve the best possible results, keeping a certain ratio of macronutrients.
Step 1: Learn how to measure the macronutrients
In order to get optimal results from counting macronutrients, you need to make sure you count the macronutrients as accurately as possible. Correct measurement allows PFC to follow the plan of consumption of macronutrients, not “by eye” to eat food that seems to be rich in proteins or carbohydrates. Many give up after the first attempt to calculate the macronutrients, because this task seems too difficult. If you have the right tools to measure PFC can be easily and quickly.
The first tool used to measure the macronutrients, – information on the label. The label contains details about the content of proteins, fats and carbohydrates in a certain amount of food. Keep in mind that the label indicates to which volume includes information on nutritional value, part or the entire amount of product in the package. If the product is not provided with a label, there are a number of online resources to determine the content of macronutrients. The Ministry of agriculture of the USA has a national database that defines the standard number of macronutrients for any product. Products are available in the database. And you can enter a specific product in a special application for calculation of PFC and calories. App (MyFitnessPal, etc.) automatically determine the number of macronutrients for thousands of food products.
Tools the final step needed for accurate measurement of the number of PFC. If you check with the tool of counting macronutrients, you will receive the amount of proteins, fats and carbohydrates in a standard serving. To find out the actual amount of food eaten, you need to check your food. Scales for weighing food and measuring cups (glasses) make it easy to find the serving size.
Step 2: to properly calculate bdim, recording everything eaten
When man learned how to measure the macronutrients, it’s time to record it. Someone convenient to write the macronutrients in a regular Notepad, and some prefer to keep track of PFC in Excel online on the website or application to account for the power settings. Record everything eaten may seem like a tedious occupation, but it is important to see how much food is eaten and what is its composition.
Each entry must include the name of the product/dish, calories in the product/dish and the amount of protein, fat and carbohydrates. If PFC is specified inaccurately, do not torture yourself a precise calculation. To avoid excessive calculations, just round the number up to the nearest whole number.
Step 3: Counting the macronutrients to calculate calorie intake
When you master the measurement and recording of the macronutrients, the next step will be to calculate a target consumption of PFC. This may seem like a daunting task, but actually the idea is pretty simple: the person who keeps track of the number of PFC, in essence, ensures that his diet contained a set percentage of fats, proteins and carbohydrates.
To calculate the desired ratio, it is first necessary to determine the optimal calories. Then this number should be divided into the percentage of the desired ratio of macronutrients. For example, a common ratio is 40% carbohydrates, 40% proteins and 20% fats. The average daily intake of 2,000 kcal, this means that people should aim to eat 800 calories of carbs, 800 calories of protein and 400 calories of fats. You can calculate the calorie content of one gram of each macronutrient needed, if you remember that one gram of protein contains four calories, one gram of carbohydrates contains four calories and one gram of fat contains nine calories. Thus, people who have chosen a ratio of 40/20/40 macronutrients and diet of 2000 calories every day you have to eat 200 grams of protein, 44 grams of fat and 200 grams of carbs.
Adjustment of the composition of macronutrients for weight loss or bodybuilding
A common ratio of 40% protein, 20% fat and 40% carbohydrates is not always ideal. Bodybuilders usually require higher percentages of carbohydrates and fats for energy to build muscle. For example, a common ratio for body builders – 50% carbohydrates, 30% proteins and 20% fats. Those who are more interested in losing weight, as a rule, achieve the best results with the ratio in which less carbs and more protein, giving dieters a feeling of satiety. Often this ratio is this: approximately 40% protein, 30% carbs and 30% fats.
These are approximate guidelines, it is often necessary to adjust the consumption of macronutrients to suit their own needs. Every person has a unique metabolism, so the rate of consumption of PFC – not a universal solution. If a person feels hungry, he needs more protein. The one who all the time feel tired, need more carbohydrates, provide energy. You may be tempted to reduce the consumption of fats (they are high in calories), but never reduce fat intake to less than 15%. Fats provide energy and a feeling of satiety, so they also needed.
Step 4: Create a diet plan
After you understand the theory on the measurement of macronutrients and the choice of the ratio of bdim, it’s time to put this meal plan into reality. It’s easy for someone to plan the consumption of PFC for a week, to cook an entire meal in a single day and pack pre-measured portions for each day in containers for food storage. Others are simply watching what they eat while continuing to eat in cafes and restaurants. The calculation of the PFC and then create meal plans with the fit of these bdim is definitely helpful, but you can save spontaneous meals, if you just remember the main foods are divided into three categories of macronutrients.
How to find good sources of protein
For many the main source of protein is just meat. If the meat is lean, it will almost entirely consist of protein. If a person needs more protein to meet the daily consumption of macronutrients, good lean meat for example chicken breast. However, protein can be found in many other foods besides meat. Contains a lot of protein in eggs and dairy products have protein and nuts, grains, protein bars, and lentils. Keep in mind that despite the fact that these products contain relatively high in protein, they are often a lot of fats and carbs. There are helpful nutritional supplements such as whey protein that can be used for making protein shakes.
How to find a good sources of fat
Similarly, proteins, fats there are in food animal and vegetable origin. Some meats contain a lot of fat. Other sources of animal fats – yogurt, cheese, butter and eggs. Keep in mind that fats are divided into saturated and unsaturated. Saturated fats usually are solid at room temperature and can cause problems with cholesterol level. In contrast, unsaturated fats can help lower cholesterol and protect the heart. Healthy fats are often found in nuts, seeds, olive oil, avocados and some fish species. Fats are important for the production of certain hormones and cells in the body, so any good cocktail, a replacement meal that contains fats.
How to find good sources of carbohydrates
Carbohydrates – this is essentially all that remains in the product after measuring the protein and fat. If a person needs the carbs, he can eat something rich in proteins and fats. Carbohydrates into useful and convenient form contain most fruits, vegetables and cereals. Sugar and alcohol is also carbohydrates, therefore, you can inadvertently eat lots of bad carbs.
This article was written by staff writer iHerb.