Macros for weight loss – Macronutrients make up the most of what you eat. Macros are organic molecules and consist of the bulk of the physical mass of most foods.
The main role of macros is to provide raw materials for body cells and tissues, molecules like hormones and as fuel for metabolic activity.
Macronutrients share the same hydrocarbon structure, and all contain hydrogen, carbon and oxygen. The energy value macros have for metabolic action is measured as calories.
The main categories of macros are fat, carbs and protein. Each of these have several subcategories of specialized molecules.
In this article, we’re going to look at the different macronutrient categories, their subcategories and how to tweak their intake for optimal health and weight loss.
But first, we’d like you to check out our LIFE RENU Store. We have a bunch of awesome products which would be beneficial to your weight loss goals.
We also have quite a few more informative articles like this one which you can check out on the site.
So with that said, let's jump into the world of macros, calories and weight loss.
Types of Macronutrients.
Fat
Macros for weight loss – Fat is a high energy macro and is common as a storage molecule in the body. It is made up of glycerol and 3 fatty acid chains. One gram of fat has twice the energy yield of either carbs or protein making a perfect way to reserve energy.
Fat is also water insoluble which is another reason it is great to store in a body mainly made of water. It is stored as adipose fat in specialized fat cells.
Cell membranes are also mostly made of fat in a structure called a lipid bi layer. This helps keep the water balance inside and outside of cells fairly balanced.
Another important use of fat is for synthesis of hormones and as a signal molecule in certain instances
Lastly, you need fat in order to absorb certain nutrients. These include vitamin A, K and E, as they only dissolve in fat.
Under natural circumstances, you get 3 forms of fat. Saturated fat, monounsaturated fat and polyunsaturated fat.
Saturated Fat
Saturated fat is common in vertebrate animal tissue except for fish which have a more oil like polyunsaturated fat reserve. It is also common in many plant-based sources such as coconut and palm fruit.
Saturated fat is typically solid at room temperature.
Saturated fat is often considered unhealthy. This is only really true in excessive amounts, as a moderate amount of saturated fat can actually be healthy.
Monounsaturated fat
Monounsaturated fat is known for its healthy qualities. It helps protect against coronary heart disease (CHD). that's because it nourishes the circulatory system structures.
Monounsaturated fats also help improve cholesterol balance. They lower LDL (bad cholesterol) and increase the availability of HDL (good cholesterol)
This has many health benefits for the heart, brain and in men, for the production of testosterone.
Monounsaturated fats are liquid oils at room temperature. A great source of this type of fat is olive oil (oleic acid).
Polyunsaturated fat
Another group of oily fats. Most common of these are Linoleic acid and alpha-linoleic acid (ALA).
These are essential fatty acids, meaning you need them to survive and can only get them through a sufficient dietary supply. These are classed as omega fatty acids.
Omega fatty acids have a profound benefit on the cardiovascular system, nourishing the heart muscle (myocardium) and increasing production of nitric oxide, a molecule essential for healthy circulation.
This type of fat is commonly sourced from some nuts and seeds, oily fish, algae and seaweed.
As mentioned, fat is the most energy dense of the 3 macronutrients, with over twice the density of the other two, carbs and protein.
Protein
Proteins are structurally the most essential macronutrient. That's because a large portion of the body’s physical structure from your genetic material all the way to muscles, hair, nails and skin, is largely composed of protein.
Proteins consist of molecules known as amino acids, the arrangement of these acids determines what function the protein can and will serve.
For example, your enzymes, which are all proteins by the way, will be arranged as “globular proteins”. This means they are arranged as a big ball of amino acids.
For your healthy function, you will come across 20 amino acids, of which 9 are essential.
These essential nutrients can only be sourced from a balanced protein diet which is considered as a complete source. Animal sources are more consistently able to supply complete protein than plant sources.
There are plant sources that offer a complete protein package and are even more protein dense than meat.
Carbohydrates
Carbohydrates or carbs, are the most commonly metabolized of the 3 macronutrients. Macros for weight loss, this is probably because of how easy it is to release energy from glucose, the most basic form of carbs.
Carbs are used as a storage medium in the form of muscle glycogen in animals and starch in plants.
Dietary fibre is also a carb, but is not digestible, rather play a mechanical role in digestive health.
Out of the 3 macronutrients, carbs are non-essential in all forms except dietary fibre. That's because your body can survive almost exclusively on fat and protein in a state called ketosis.
Here at LIFE RENU, we are big on the keto lifestyle. A revolutionary way to look at food thats sweeping public health consciousness.
Anyways, although carbs are non-essential, they are useful and healthy if you avoid high GI refined carbs.
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Macros For Weight Loss
When considering how to lose weight, the 3 macronutrients we mentioned are the key.
These make up the energy you put into your body. macros for weight loss, the energy you use up needs to be more than what you put in. this is called a negative energy balance or a caloric deficit.
The most commonly understood way of doing this is through calorie counting or calorie math.
Calorie counting is achieved by reading label values or weighing your food using a scale then doing the math based on the common associated energy value of that food.
This is good for a rough estimate, but for a more precise and effective approach to energy balancing, you can't rely on calorie math. That's because.
- Label values are often very arbitrary
- Food values are subject to so many variables such as
- Ripeness
- Age
- Processing method
- Cooking method
- Strain, species or variety
- Wet vs dry mass
- Growing, raising, farming and harvesting practices.
Instead of just calorie counting, a great way to determine food energy value is by combining calorie math with portion volume and food prepping.
By limiting variables in this way, you can be more precise with your energy intake for more effective weight loss.
In Conclusion
If you are considering losing weight, your nutrition is the main focus, and when it comes to nutrition, your macronutrients are what determine your energy balance.
This isn’t an excuse to ignore your micronutrients like vitamins and minerals.
These are important when it comes to driving the functions that will lead to healthy weight loss amongst other things.
If you liked this article, be sure to check out the rest of the site for more info and insight into health and nutrition.
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