Macronutrients WHAT! "I've no idea"
Do you Know your macronutrients?
Fats- Friend or enemy?
Fat is an important part of our diet, we need it.
Over the years fat has had a bad press particularly saturated Fat. Thought to be the main cause of heart disease and the related illnesses associated with it, it quickly became the number one Enemy and as the health warnings from the Government and nutritional bodies backed up the so called damning evidence against fat, we all embarked on low fat diets. They weren't right!
Healthy fats are good for you and recommended as part of a balanced diet
Understanding which fats are our friends will help you maintain a balanced body.
Healthy fats are generally the naturally occurring ones for example olive oil and butter oily fish, avocado.
FAT IS A SOURCE OF ENERGY
Fat is the most energy dense macronutrient, and it is also easily stored and transported within the body. The body can store unlimited amounts of fat.
FAT FORMS THE PRIMARY COMPONENT OF CELL MEMBRANES
Cell membranes are partly composed of a specific type of fat called phospholipids.
FAT INSULATES THE BODY FROM EXTREMES OF TEMPERATURE
Fat can protect vital organs by providing a cushion layer in cold environments.
FAT CAN KEEP YOU FULL FOR LONGER
Eating more fat dramatically increases satiety levels. Therefore you can eat less yet feel more satisfied in the process.
FAT IS A CRUCIAL PLAYER IN MANAGING INFLAMMATION
The fat found in fish contains the essential omega 3 fatty acids, which provide health and performance benefits due to their highly anti- inflammatory properties.
PROTEIN- Greek meaning "Of first / prime quality" very fitting as protein is necessary for growth and repair of tissues and cells in our body.
Protein helps us remain satisfied for longer, keeps cravings at bay and raises the metabolic rate.
Plant based protein includes Quinoa (pronounced keenwa) pulses tofu, soya beans sunflower seeds)
High quality meat and fish (the best you can afford)
Eat protein with every meal to ensure you blood sugar levels remain stable and you are satisfied.
When we do consume sufficient amounts of high quality and complete proteins, it has a whole host of benefits.
Proteins provide building materials – AMINO ACIDS – for growth and repair of body tissues.
Proteins form vital parts of most body structures, such as skin, nails, hair, membranes, muscles, teeth, bones, organs, ligaments and tendons.
Proteins facilitate numerous chemical reactions in the body; all enzymes are proteins.
Some proteins act as chemical messengers, regulating body processes; not all hormones are proteins.
Proteins assist the body in maintaining its resistance to disease by acting against foreign disease-causing substances.
Proteins help regulate the quantity of fluids in body compartments.
Proteins act as buffers, to maintain the normal acid and base concentrations in body fluids.
Proteins move the required nutrients and other substances into and out of cells and around the body.
Protein can be used to provide calories (4 calories per gram) to help meet the body’s energy needs.
Carbohydrates- We all need carbs in our diet, glucose is the preferred fuel for exercise so very necessary before exercise. The latest fad was to reduce or eliminate carbohydrates (Keto) with the aim of losing weight. It worked! unfortunately as with any fad diets the effects do not last. Unsustainable Unrealistic and makes you miserable!
Carbohydrates are a major macronutrient and the primary source of energy for the body and brain. In terms of structure, there are two types of carbohydrates: SIMPLE & COMPLEX.
Carbohydrates aren't equal and for some a reduction in simple carbs is necessary if losing weight is a priority. The key is to get most of your carbohydrates from Vegetables and fibrous carbs and less from sugary simple starchy carbs i.e bread pasta, sweets and processed foods.
Unlike essential amino acids and fatty acids, there are no essential carbohydrates. This means we can obtain everything we need nutritionally from other food sources, so carbs are not necessary to maintain life! but are equally part of a balanced diet.
We are all different and no one nutritional method fits all, you have to experiment and monitor. Ask yourself
How do I feel?
Am I losing weight/gaining muscle?
Is this a satisfying meal?
Do I have more energy?
Am I sleeping better?
Is this sustainable?
Having the right quality and amount of all 3 macronutrients is important at every meal. However reviewing the literature, studies and research papers its clear NO ONE has the answer as to the correct % for each one.
Most people struggle with protein. 99% of the people I meet DO NOT eat enough protein, even the most avid meat eaters fall short of the recommended 0.9 -1.2% of protein per Lb of body weight and often carbs are the dominant macronutrient.
The percentage that appears to consistently work well to support fat loss and change in physique is:
40% carbs (complex)
30% protein (lean)
30% Fat (the healthy fat)
Try it for 2 weeks and tell me how you've get on?
Want to learn more then start to log your food using my Fitness Pal and then once you have this information get in touch. I’ll look at your diary SUGGEST minor adjustments and recommendations and if you’re honest this tool will be a firm favourite during different stages of your journey.
https://www.katecampbellfitness.com/nutrition