Stop Depriving Your Body- Unlock the Power of Macronutrients in 7 Days (Even for Diet Newbies)

I was learning about macronutrients, carbohydrates, proteins and fats a couple months ago. At first I did not know what all this and how it’s related to a healthy body .So, I decided to write a helpful post on What are macronutrients, carbohydrates , proteins and fats?

Macronutrients also known as Macros are a group of nutrients that provide your body with energy and the components for structure and function. There’s 3 categories when it comes to macronutrients: carbohydrates, proteins and fats. 

Macros are important for our body and many of us do not know what they are. But hey there is a whole bunch more here to unwrap in macronutrients and I will tell you how to figure out your macros according to your body.

Macros Fueling Your Body for Optimal Health

Everybody wants to be healthy. To achieve that  you have to give your body the food that it should need and for that you need a balanced diet. Macronutrients are the essential nutrients that our bodies need in large quantities to function properly. carbohydrates, proteins, and fats they  provide the energy and nutrients necessary for growth, repair, and overall well-being.

So if you are going on a balance diet and what to know how much your body need read more.

Carbohydrates of macronutrients

Carbohydrates are the primary source of energy for your body. They are broken down into glucose, a form of sugar that fuels our cells, tissues, and organs. Carbohydrates are classified into two main types: simple and complex.

• Simple Carbohydrates: These are composed of one or two sugar units and are quickly digested. They are commonly found in foods like table sugar, honey, and fruits. While they provide a rapid energy boost, their consumption should be moderated due to their potential to cause blood sugar spikes.
• Complex Carbohydrates: These are made up of multiple sugar units and take longer to digest. Whole grains, legumes, vegetables, and fruits like apples and bananas fall under this category. Complex carbohydrates provide sustained energy and are rich in fiber, promoting healthy digestion and a feeling of fullness.

 proteins of macronutrients

Proteins are the building blocks of life, as they play a crucial role in repairing and building tissues, enzymes, and hormones. Consuming adequate protein is vital for maintaining and repairing muscles, promoting a healthy immune system, and supporting various bodily functions.

Sources of high-quality protein include lean meats, poultry, fish, dairy products, legumes, nuts, and seeds. For vegetarians and vegans, combining different plant-based protein sources can ensure the intake of all essential amino acids. Balancing protein intake with other macronutrients is key to optimizing its benefits while avoiding potential drawbacks.

Fats of macronutrients

Fats often receive a bad reputation, but they are a crucial macronutrient that serves several essential functions in your body. They provide energy, support cell growth, and aid in the absorption of certain vitamins (A, D, E, and K).

different types of fats

• Saturated Fats: Found in animal products and some tropical oils, these fats should be consumed in moderation as excessive intake can contribute to heart disease.
• Monounsaturated Fats: Found in olive oil, avocados, and nuts, these fats are heart-healthy and help lower bad cholesterol levels.
• Polyunsaturated Fats: These include omega-3 and omega-6 fatty acids, which are essential for brain function and overall health. Sources include fatty fish, flaxseeds, and walnuts.
• Trans Fats: Artificially created through hydrogenation, trans fats are unhealthy and found in many processed and fried foods. Avoiding them is crucial for heart health.

Finding the Right Balance

Now let’s talk about something fun finding  the right balance in macros.

How Active Are You?(exercise)	Lose	Maintain	Gain
Sedentary (Minimal Exercise)	10-12	12-14	14-16
Moderately Active (3-4 times/week)	12-14	14-16	18-20
Very Active (5-7 times/week)	14-16	16-18	18-22

I know what are you thinking what is this table about. well lets say my body weight right now is 140 pounds. and I am moderately active which means I exercise 3 to 4 times a week. so i am going to multiply

140 LB * 12= 1640 Calories or 140 LB * 14= 1960 Calories. So I have to take calories in this range. stat on the low so you can meat those macros. if you do this for 2 weak daily you will can bump up. now how much carbohydrates, proteins and fats you need depends on your body type. Basically there are 3 types of body:

• ECTOMORPH: Naturally thin with skinny limbs.
• MESOMORPH: Naturally muscular and athletic build.
• ENDOMORPH: naturally broad and Thick.

go look in the mirror and see which type of body you have. now with that gone here is the table

Your body type	carbohydrates	proteins	fats
ECTOMORPH	55%	25%	20%
MESOMORPH	40%	30%	30%
ENDOMORPH	25%	35%	40%

this is for the start. you can calculate your macros now depending on your body type because we are all uniqe . Now you should have the calories number but you might be asking it is not gram. well now you are going to divide the calories per gram as i told you above protein 4 calories per gram, fats 9 calories per gram and carbohydrates 4 calories per gram. here a example

EAT WHAT YOUR BODY AND MIND WANTS AND BE HEALTHY

BY SAHADAT HOSSEN

tailor your diet as you want tis if for the start. you will learn more you when you start. happy wandering internet wanderer.