Are you planning to bring a massive change to your body? I meant weight loss. People, or the current generation, are particular about their food intake. It’s a good change that everybody’s hitting the gym and is more aware of their health. I can understand how challenging it is to lose weight. You must check calories, and stop having your favourite desserts and even specific beverages. It is overwhelming to check whether you eat too many calories or lack protein to balance your workout schedule. You eat and work out, but there’s no difference in your shape. Frustrating scenarios, right? Here is the advice: try calculating your macros.
Wait, what is macro counting? Please don’t get too excited, they are not macarons. Macro counting is keeping a count of your nutritional intake to determine the amount of macronutrients you eat. Counting macros was usually a thing that rigorous gym rats did to lose weight. It has recently become a popular way to get in shape and works better than just trying to cut calories. Don’t worry, it isn’t that soul-crunching process.
Without any delay, let’s find out the macros for weight loss and start your sculpting journey effortlessly.
What Are Macronutrients?
You must have gotten it by now; the term ‘macro’ stands for macronutrients. What are these essentials? Macros are nutrients that your body needs, including proteins, carbs, and fats. Your body obtains energy from these nutrients.
Macronutrients contain the components that your body needs to maintain its metabolism and be in the proper structure. Your healthy diet should contain all three macronutrients, so it’s important not to ignore or heavily cut back on them completely.
Now, let us understand the significance of calories before discussing the best macros for weight loss.
What Are Calories?
Okay, there is no need for a deep dissection for this. As we all know, calories are energy units that we get from food and beverages. Calorie expenditure refers to the amount you expend, or burn, each day.
The main factor in weight loss is being in a calorie deficit. This means that you should be in a phase where you burn more calories/energy than you consume. One calorie contains approximately 4.2 kilojoules (kJ) of energy.
Each macronutrient provides a different number of calories per gram. Proteins and carbohydrates offer about four calories per gram, while fats are more calorie-dense, providing around nine calories per gram.
Cutting down is the ultimate dietary change for weight loss. Fat is an essential macronutrient.
Macros for Weight Loss: How Do They Affect Your Weight?
Weight loss is like watching a slow-burning film. You cannot notice changes within a few weeks or so. Eating plans often focus on the balance of macronutrients because it can influence how effectively and healthily you lose weight. For example, cutting too many carbs might not be right for everyone, and getting enough protein is key to losing fat without losing muscle. Proteins, fats, and carbohydrates play their respective roles in weight loss.
Here are some of the best macros for weight loss:
1. Proteins
This is a thumb rule that protein intake should be sufficient if you’re planning to build muscle. Proteins contain 20 amino acids. Each gram of protein contains 4 kilocalories, but your body doesn’t rely on it as a primary energy source. Protein supports muscle maintenance during weight loss. Your body needs more protein to sustain the muscles when cutting down on calories and to support the immune system. Muscles are essential as they burn more calories at rest than fat. So, this means the more lean muscle you have, the higher your metabolism, even when you’re not working out. Additionally, protein also keeps you fuller for longer. So, protein is one of the best macros for weight loss.
Food Sources of protein:
- Plant-Based: Nuts, seeds, soy, lentils, and tofu
- Animal-Based: Red meat, seafood, dairy products, and poultry
2. Carbohydrates
Carbs are the body’s primary source of energy. Fibee, an essential compound in complex carbohydrates, is vital for your gut and immune system and helps maintain metabolism. Low-carb intake makes your body feel tired and sluggish. Your body breaks them down quickly and converts them into sugar, or blood glucose, which is stored in your liver and muscles as glycogen. This is not a good sign for active people who hit the gym regularly. Sometimes it depends on the type of carbs and the quantity you consume. The downside is that there are unhealthy and healthy carbs. Unhealthy carbs are found in processed foods and they suck out the essentials vitamins, minerals, and fiber out your body.
Restricting carbohydrates can be a challenging task for the body to produce energy. If your body doesn’t get enough carbohydrates, it will use fats and protein for energy instead. A lack of protein also leads to the loss of muscle mass. You need carbs, but only the healthy ones and in the right amounts. You can start by including one of the best macros for weight loss.
Food sources of carbohydrates:
- High carbs: Potatoes, pasta, cereals, corn, and yogurt
- Low carbs: Cheese, eggs, oils and butter, fish, and meat
3. Fats
Commonly, we all blame this macro, like a scapegoat. But fats are essential for your body’s overall health. Fats provide the most energy(9kCal) per gram. Fats are crucial in regulating body temperature, producing sex hormones, and absorbing vitamins(vitamins A, D, E, and K) and minerals. Healthy fats, like nuts, seeds, and olive oil, help lose weight. They also slow down digestion, which helps keep you full and satisfied after meals. Saturated fats are naturally found in animal-based products and are even higher in processed foods. If you follow a balanced diet, it is better to avoid processed foods as they are prone to increased cholesterol and heart disease.
The bottom line is that fats are the best macros for weight loss, but in the right amounts. To achieve that, you need to follow a well-balanced diet.
Sources of fats:
- Plant-based: Avocado, vegetable oil, nuts, and seeds
- Animal-based: Meat, eggs, and dairy
- Trans fat: Processed foods and fried foods
What’s the Ratio of Best Macros for Weight Loss?
There is nothing like an accurate figure to conclude the required ratios of these best macros for weight loss. They may vary depending on age, health, and fitness goals. Macronutrient ratios can differ depending on the diet. Some research suggests carbohydrate intake should be between 40% and 60%, protein should range between 10% and 30%, and fat can account for 20% to 55%.
How Do You Calculate Your Macros?
Calculating the best macros for weight loss might seem like a task, but it’s better to follow the macro equation: Total calories = carbohydrates + protein + fats.
Additionally, keep a track of the following:
- Figure Out Your Daily Calorie Needs
- Set Your Ideal Macro Breakdown
- Work Out Your Daily Macro Targets
- Keep Track of Your Macros
What Are 40-40-20 Macros for Weight Loss?
The 40-40-20 macro split gives you 40% carbs, 40% protein, and 20% fat. It’s popular for weight loss and muscle gain, offering balance without cutting major food groups. It also supports blood sugar control and works well for those easing into low-carb or keto-style eating.
Final Saying
Macronutrients are primary energy suppliers that your body requires. Weight loss is a slow-burning process. You need to understand your fitness goals to make an accurate move. These are the best macros for weight loss that help you track your nutritional intake. You don’t have to cut down on anything; eat in the right amounts.
