Macros: Explained! Mind Over Munch Kickstart 2016

Macros: Explained! Mind Over Munch Kickstart 2016

July 22, 2019 100 By William Morgan


What are macros? When you are new to the
journey and are trying to immerse
yourself it can be pretty intimidating
as it is. You’re doing your research, you’re
watching videos
it is so much information to take in and
process and then you hear people blabbing
about macros like it’s a common word. Macros, SAY WHAT?! So macros are simple but we could
talk forever about them. I’m going to do
my best to extremely briefly break it down.
Macros are macronutrients. Macronutrients
are nutrients that provide calories and
energy. Macro means large, so macronutrients
are nutrients that are needed
in a large amounts. The three
macronutrients are carbohydrates, protein,
and fat. Each macronutrient provides
calories but they provide different
amounts. Carbs provide 4 calories per
gram, protein provides 4 calories per
gram, and fat provides 9 calories per gram.
If you look at a nutrition label and a
product has 10 grams of carbs you know
that about 40 of those calories are
from carbs because 10 x 4=40.
It doesn’t always work out
exactly but it should be close. So
you’ll find quickly that channeling your
middle school math teacher will be
useful in the nutrition world. Let’s tackle
the biggest category and my favorite category first carbohydrates. Thumbs up if you’re a carbs fan!
So carbs are used as fuel and energy.
They’re mainly found in fruits,
vegetables, starchy foods like greens and
potatoes, beans, and those are healthy
examples of carbs. So why do carbs get
bad reputation? Not all carbs are created equal.
Without getting too detailed it is
important to understand that there are
simple and complex carbs and even within
those categories they aren’t
all the same. Simple carbs are made up of
just one or two sugar molecules. They are
the quickest source of energy and they
are easy to digest. So table sugar, honey,
syrup, candy, and fruit. That’s where it gets
confusing. Most simple carbs aren’t
things we want to make a bulk part of
our diet but fruit is and we shouldn’t be
afraid of the sugar in fruit. Complex
carbs are made of a string of sugar
molecules and those take more time to
digest because of the fiber and they
also offer vitamins and minerals. You know
greens, whole grains, oats, starchy
vegetables like potatoes, corn, did I already say
beans? Lentils. So what to take from this
macro wise is that there are different
kinds of carbs and we need both we want
to make sure we’re getting the most food
for fuel types of cards and within carbs
there are sugar and fiber which is why
you see them indented beneath the cards
on a nutrition label. A lot of people
don’t realize that sugar and fiber are
carbohydrates. Now also you do need large
amounts of fiber to function properly
and remember macro means…large.
Very good. So a lot of times people think
fiber was a macronutrient but fiber is
something that your body actually can’t
break down and used for energy so it
doesn’t technically qualify as a macronutrient.
Got a little bit technical there. Moving on to
protein. Protein is a part of a balanced
diet. It helps with growth, immune
functions, preserving lean muscle mass.
It is found in meats, poultry, fish, cheese,
milk. Less amounts in fruits and
vegetables. When we eat these foods our
body breaks down the protein that they
contain into amino acids which are
essentially the building blocks of
proteins. Some of these amino acids are
essential which means we need them from
our diet and some are nonessential
meaning our body can make them on its
own. Protein from animal sources has all
essential amino acids and most
plant-based sources of protein do not.
Most not all. That doesn’t mean that you
need animal products to get all of the
essential amino acids but it is an
easier way to do it. This not a video to
tell you to eat or not eat meat I’m just
giving you the facts and let’s move on
to fat. So fat also gets a bad rap but we
do need it. After all it is a
macronutrient for a reason. We need
fat for growth, development, energy. It’s
actually the most concentrated source of
energy, vitamins, and minerals. So this is
where we get many of our micro nutrients
as well. It’s also good for cushioning
organs, maintaining cell membranes, blah blah blah.
Fat is found in
meat, poultry, nuts, milk, oils, fish, grains.
Again there are few different breakdowns here.
We have saturated, unsaturated, and
trans fat. Now trans fats are the ones
we want to pretty much avoid completely.
Some animal products contain naturally
occurring trans fat but most trans fat
is formed through hydrogenated oils so
baked goods, snacks, fried foods, doughs,
margarines these all often include trans
fats and if it says trans fat on the label then you
really want to have it not be a part of
your regular diet. Saturated fats are
also found in animal products and we
want to limit our intake but they are
not nearly as bad as trans fats. Both
trans and saturated are the fats were
always hearing about that can lead to
heart disease and raise cholesterol if
we consume too much. Unsaturated fats are
what we always hear as healthy fats.
They’re found in olive oil, avocado, nuts, seeds,
and these are shown to decrease the risk
of heart disease but we still need to be
aware of our overall consumption. Which
leads me to the most dreaded part that I
hate talking about. How much of each
macro do we need? I cannot tell you that. I can
share the recommended amount which are
very debatable but sharing anything else
would just be my opinion which is not
what this is about
and different lifestyles and different
diets promote different ratios. You
really have to find the one that works for you.
A basic guideline and starting point
would be those recommended levels. What I
want you to keep in mind is those
numbers that we talked about at the
beginning. So 4 calories per gram of
carbs and protein 9 calories per gram
of fat. So this means fat is almost double the calories
per gram which is why we have
consume less of it especially if we’re
consuming larger amounts of other
macronutrients because at the end of the
day our calorie intake does matter. As a
human you only need a certain amount of
energy in calories and that number can
vary greatly by person based on your
history, your fitness level, lifestyle,
metabolism, genetic predisposition, but it
still does matter. I’m not here to argue
with you on which lifestyle is best, #redefinehealth
if you’re saying “well people that are
keto eat large amounts of fat” that is
absolutely true but they also eat
minimal carbs. So they’re getting their
calories from the fat and the protein instead
of the carbs. All these different
lifestyles can work for different people
but everyone who has found success on
them has some sort of balance with their
macronutrients that allows them to eat
that certain amount of calories. So there
is no high protein, high carb, high fat
diet that works that I know of. Also I want
to know which macronutrient is your
favorite to eat: carbs, protein, or fat? I
hope you learned something about the basic
breakdown of macros if so please give
this video a thumbs up. I dont wanna tell
you how much to eat and I don’t want you
to be consumed with eating a certain
amount of calories or tracking your
macros unless of course it’s something
you want to try but understanding what
the macros are will help you make better
choices as you learn more on your
journey. I know I personally have changed
my mind many times
on my journey as I learn more and
test out my body to see what works for
me. I’ve tried higher fat, lower fat, higher
carbs, higher protein it’s going to be
different for everyone and that’s okay.
That’s why I’m doing this series to help
spread the word that we can all coexist
with our different lifestyles. We can support
each other along the way. AaAaAaa. Have a great day and remember it’s all a matter of Mind Over Munch.