MacrosMacros or Macronutrients fall under 3 categories Protein, Carbohydrates and fats.
- Helps to build muscles and prevent muscle loss if you're on a calorie deficit diet.
- Causes you to feel fuller than the other 2 (Carbs and fats).
- Meat, fish, eggs and dairy fall into the category.
- One gram of protein yields 4 calories.
- Used by the body for energy.
- Vegetables, fruit, grains.
- One gram of Carbohydrates yields 4 calories.
- Fall under essential and non-essential fats and aid with vitamin absorption and hormone regulation.
- Meats, fish , nuts and oils are the main source of fats.
- One gram of fats yields 7 calories.
- Simple is best – Counting macros can get complex when in reality it should be simple and become second nature.
- Measure, measure and measure – I suggest investing in a set of electronic weighing scales as this will make your life so much easier. Proteins and Carbohydrates need to be measured but remember that with some meats water weight can be lost when cooked. So, it's best to weigh them raw but once cooked there may only be 60% to 70% of the raw weight left. When weighing carbohydrates it's best practice to use the same method each time. This means you should measure these raw as well.
- Apps – There are several apps available that can help you track your macros.
- 100g of raw meat or fish is total to around about 20g of protein.
- 130g of uncooked rice or pasta is around 100g of carbohydrates.
- Green Leafy vegetables have no carbs in them.
- Watch out for sauces as these have high sugar contents so they can ruin your macros for the day and ruin all your hard work.