It is all about the "macros."
Nothing slays me faster than a new buzzword that gets people excited to make shit up. Hello world. I have been designing macro nutrient profiles for people for decades. There is nothing new here. A few basics:
First of all, there are 4 macro nutrients, not 3. You need 3 of them, but many of you ingest all 4.
Macro 1: Carbohydrate (4 calories per gram)
This is all sugars, fibers, fruits, veggies (hello!), beans, rice, potatoes, processed carbs, etc. The list is endless. The most important thing to know about this macro nutrient group is that glycemic index, fiber content, and phyto nutrients need to be considered...not just carbs themselves. (Broccoli is a carbohydrate and so is potato chips.) Usually carbohydrate percentages range from 40-65 percent of total daily dietary calories. The percentage recommended depends on sugar sensitivity (diabetes), activity level, goals, and personal habits.
Macro 2: Protein (4 calories per gram)
Protein is finally getting its day in the sun. We don’t eat enough as a general rule. It is vital to every function in the human body and there are a wonderful variety of sources. Protein can be animal or plant based, and may be complete (all essential amino acids) or incomplete. 25-40 percent of your total calories should be comprised of protein depending on activity level, age, health status, and goals.
Macro 3: Fat (9 calories per gram)
Fat is not evil, it is necessary and you need it, however a little goes a long way. There are 3 different types, and like carbohydrate, people tend to lump them into “good” or “bad.” You need them all, just not in large quantities. (The only fat you can and should do with out is “transfats,” another buzzword that in reality that has been around for several decades and refers to a chemical process where hydrogen atoms are added to create a “food like substance.” It does not count toward macros, because it is actually not food, but needed to be mentioned.) Fats are also available in plant and animal sources and should be balanced. Recommended percentages usually range between 10-30 percent depending on goals. One of the biggest mistakes that led to obesity in this country was trying to eliminate it from diets completely. (It was replaced with processed sugar)
Macro 4: Alcohol (7 calories per gram)
Posers love to lump this in with carbohydrate, however it is broken down completely differently, and has no nutritional value in and of itself. It wreaks havoc on the liver, gut, and circulatory system, and should be ingested in moderation because of the calorie content and health risks associated with overconsumption. We all love our booze, but just understand it has no place in your “macros.”
The most important thing people need to understand is that “Macro’s” and “flexible dieting” are nothing new. Those with a limited knowledge who want to position themselves as experts LOVE to throw the term around because, hey, it sounds important! Side note: “ketogenic” isn’t new either.
Bottom line: Your macro nutrient profile should be designed by a professional and worked into a sustainable lifestyle that works with your goals and needs. Your Micro nutrient profile is just as important...oooohhhh...new buzzword...more on Micro’s in another post!
Buyer beware! Before enlisting in the help of an “expert,” research their education and background. A weekend certification is very different from a degree or post graduate study. Also, take a look at their experience. If there are a competitive body builder, figure, or fitness competitor, that does not necessarily mean they have the knowledge to design a safe and effective program. Do your research and don’t be afraid to shop around!
In good health!
Jerny Rieves
