Getting Your Macros in a Row
Macronutrients are Nutritive Components of Foods that your body needs in larger (macro) amounts for energy and to maintain the body’s structure and systems.
Three Main Components
1) Carbohydrates - 1 gram of Carbohydrate ~ 4 kcal
2) Protein- 1 gram of Protein ~ 4kcal
3) Fat -1 gram of Fat ~ 9kcal
Is Weight Loss All About Calories?
While yes, achieving a calorie deficit allows for weight loss, WHERE your calories come from matters just as MUCH!
Hormones that regulate hunger and fat storage are heavily regulated by the types of foods (ie: Calories) that you eat
This is where the breakdown of MACRONUTRIENTS comes into play
Carbohydrates- The macronutrient that converts your energy into glucose (sugar)
Glucose is used as energy for different organs and stored in your liver, muscle, and fat cells for later use when your glucose levels are low.
It is regulated by a hormone called Insulin (which is released by your pancreas)
Consuming a lot of carbohydrates over time (especially simple carbohydrates) can raise blood sugars, especially if you have underlying insulin resistance or pre- diabetes/diabetes.
There are two main types of Carbohydrate
Simple Carbohydrates
Simple carbohydrates are typically comprised of one to two sugar molecules which supply
the body with quick energy.
The simplest forms are glucose, fructose, and galactose.
When combined, they create other simple carbohydrates like sucrose (table sugar), lactose (milk), and also other processed or refined sugars like candy, soda, syrups, cookies, cake, packaged foods, white flour, and white bread. These types of carbohydrates, when overconsumed, can lead to weight gain, insulin resistance, and type 2 diabetes.
Complex Carbohydrates & Fiber
They are made of long chains of individual glucose (sugar) units.
Examples of complex carbohydrates: Wild Rice, Quinoa, Farro, Bulgar, Sweet Potatoes, Root Vegetables, Legumes
These types of carbohydrates, when combined with adequate protein and fat can help with feeling fuller, improve your gut health, and are more nutritious when consumed in its whole form.
Fats
Fat is NOT the enemy if you are choosing the right ones. It is an essential nutrient for our body that help with:
• Absorbing fat-soluble vitamins A, D, E, and K
• Regulation of inflammation and immunity
• Maintains the health of your cells, including skin and hair cells
• Adding richness to food, which helps you feel full and satisfied
Fats are divided into SATURATED, POLYUNSATURATED, and MONOUNSATURATED FATS. Healthy sources of poly and mono unsaturated fats are Avocados, Fatty Fish like Tuna, Salmon, Eggs, Olive Oil, Nuts, and Seeds. Depending on the type of meal plan you are on even including some Saturated Fats like Butter, Cream, and Ghee can be part of a very wholesome diet when consumed in the right amounts.
Protein
Protein is an important part of any nutrition plan.
• Protein helps maintain muscle mass, lowers your risk of heart disease, enhances bone health, regulates blood sugars, and helps with staying satiated for longer period of time.
• The recommended daily allowance for protein is 0.8g per kg of your weight. However if you do not have any underlying chronic kidney or liver disease your body can process a higher amount of protein. A higher protein diet has been found to help with weight loss and improve hunger and cravings.
• Talk to your medical provider to discuss what is the adequate amount of daily protein intake for you!
• As a rule of thumb: 1 oz of protein - 7 g / Palm Size: 3-4 oz on average (20-30g)
Signs That Your Current Meal Plan Is NOT Well Balanced
• Get Frequently Hungry
• Sugar Cravings
• Cannot skip a meal without getting “HANGRY”
• Intermittent fatigue throughout the day
There are many types of effective meal plans and styles of eating: the key focus is finding what the best nutrition plan is for you.
Key Tips for a well-balanced nutrition plan from our Medical Director: Dr. Stephanie Ortiz Page, DO
Focus on Eating WHOLE and REAL Foods
Limit Processed Foods & Sugar-Sweetened Drinks
Limit Overconsumption of Simple Carbohydrates
Staying away from highly processed Foods, especially HIGH Fructose Corn Syrup
Prioritizing Protein, Non-Starchy Vegetables, Complex Carbohydrates over Simple Carbohydrates, and Healthy Fats
Stay Hydrated!
Read your food labels!
Expand your Palate- try new foods and spices to keep your meals exciting and well-balanced!
Take into consideration any underlying medical condition you may have (example Diabetes, Pre- Diabetes, PCOS, Chronic Kidney Disease, Fatty Liver Disease, Hypertension, Heart Disease) and talk to your doctor about what the best meal plan could be for you.
