Words like ‘macronutrients’ can be a bit daunting when you start on your road to wellness. It sounds more like something from 9th grade science class. So, here is a simple explanation of all things Macro Nutrient related.
A macronutrient is any of the nutritional components of the diet that are required in large amounts: They are:
- Minerals such as calcium, zinc, iron, magnesium, and phosphorous
Food is more than a source of protein, carbohydrate, and fat–it’s also our source of micronutrients (vitamins and minerals) that support our body’s many processes.
Your body burns a certain amount of energy every day, and this can be measured in calories. The energy in food can be measured in the same way. They are:
- Carbohydrates have 4 calories per gram
- Protein has 4 calories per gram
- Fat has 9 calories per gram
If you want to lose weight while also maintaining as much lean mass as possible, you need to do more than just maintain a caloric deficit.
- You need to ensure you get enough protein every day to preserve muscle.
- You need to ensure you eat enough carbs, which provide your muscles with the glycogen stores needed to maintain training intensity.
- You need to ensure you eat enough healthy fats, which play an important role in hormone synthesis.
Get at least 80% of your daily calories from healthy (micronutrient dense) foods that you actually like.
If you eat too much junk food, processed food, and too few healthy foods, you will develop vitamin and mineral deficiencies that can cause many different health problems.
Eating large amounts of high-glycemic carbohydrates increases the risk for chronic disease like Cancer, diabetes, Cardiovascular disease, high cholesterol.
Well, the best way to avoid this is to simply eat healthy foods that you like every day.
Don’t be afraid of small indulgences
So long as 80% of your food come from healthy foods full of micronutrients, feel free to include some non-GLOW foods if you want.
For example, if you love ice cream or chocolate, work some into your macro’s for the day, all you need to do is plan for it so you do not over indulge.
The GLOW program is less about counting calories and more about eating to a certain macronutrient split for your body type and health goals. You will not have to count macro’s forever, this is a way of keeping accountable to your health and having a plan as “failing to plan is planning to fail”.
Being educated about macronutrients in foods gives you the ability to take control of your own eating plan.
The GLOW team can provide you with a macronutrient split that is suited to your body type and will assist you in being able to lose body fat whilst maintaining muscle mass. Simply click here for more info.