Balancing macronutrients gives your body the energy it needs while supporting weight loss in a sustainable way.
In our younger years, we can eat just about anything we wanted and not gain a single balance. But, as we age, our natural ability to lose weight is reduced dramatically. It’s no longer safe to go on heavy diets because we need every single macronutrient our body can absorb. And while there are countless different pieces of advice available on the Internet today, all of this advice can feel overwhelming.
Remember, there are no macronutrients that are truly enemies of our body. We need all of them, in moderation. We need to strike a balance among all of the different macronutrients in order to create the amount of energy we need to survive while losing weight in the process. So, let’s take a closer look at the science behind macronutrients.
What Are Macronutrients, Anyway?
We can break down macronutrients into three main groups. Our bodies need these in large amounts in order to function properly. And, none of them can be considered an enemy of our body. Macronutrients include proteins, fats, and carbohydrates.
Proteins
Proteins are the body’s building blocks. They are used for repairing tissues and making enzymes. One of the easiest ways to lose weight is to increase muscle mass, and to increase muscle mass, we need to consume more protein.
Fats
I know what you’re thinking, that I don’t need any more fat, I’m already fat enough. But, fat can be both good and bad. We need that in our body in order to provide us with long-term energy. It is also crucial to absorb certain vitamins that the body needs to survive. And it is necessary for the proper support of your brain and hormones.
Carbohydrates
Carbohydrates can be considered the body’s go-to energy source. They are there when the body needs more energy. For most of your daily tasks, your body will need plenty of carbohydrates to keep it properly fueled. This is especially true when you are working out.
Why Balancing Macronutrients Matters
When our macronutrients are out of whack, our bodies let us know. For example, if you haven’t consumed enough carbohydrates, then you will feel sluggish and grumpy throughout the day. At the same time, if you haven’t consumed enough protein, your workouts will feel pointless because your muscles aren’t able to recover properly. And, if you haven’t consumed enough fat, your hormones can go haywire, and your brain may even begin to feel slightly foggy.
This is why it’s so important to make sure that we balance macronutrients on a regular basis. When you consume a balanced amount of macronutrients, you will be able to sustain more energy, promote weight loss, and support your overall health.
Breaking Down the Macronutrients
Proteins: The Muscle Builder
Protein is probably one of your most important macronutrients. It is responsible for repairing tissue that is damaged throughout the day. It is also responsible for building up muscle mass and keeps you feeling fuller longer. Plus, when we digest protein, we burn more calories when compared to carbohydrates or fats. This is just an added bonus towards our weight loss goals.
Sources
You will find protein in a number of different sources, especially in lean meats. For example, chicken and turkey are excellent sources of protein. But you can also find protein and fish, eggs, tofu, legumes, and dairy. However, it’s important to remember that our body needs all of the proteins, and not all of these products contain complete proteins.
How Much?
As a general rule, we want to consume about 1g of protein per pound of body weight per day. Of course, there are other factors that are involved in this determination, including our regular activity levels. The more we work out and exercise, the more protein we need to consume.
Fun fact
When we eat protein in the morning, such as eggs or Greek yogurt, we can help curb our cravings later on in the day.
Fats: The Unsung Hero
For years, fats have gotten a bad rap. But, we have both healthy and unhealthy fats. Healthy fats are crucial for brain health, hormonal balance, and long-lasting energy. The key here is to focus on unsaturated fats. We want to consume saturated fats in moderation as these are unhealthy fats.
Sources
We need to focus on consuming unsaturated fats, and some of the best places to find them are in avocados, nuts, olive oil, seeds, fatty fish, and even dark chocolate.
How Much?
Believe it or not, we need to consume between 20% and 35% of our daily calories in the form of unsaturated fats. So the next time that you think of a calorie-dense meal, you need to think about the amount of fat that you’re consuming as well.
Carbohydrates: The Energy Powerhouse
In order to fuel our bodies, we need to consume carbohydrates all day long. This is especially important if you’re trying to increase muscle mass or are very active throughout the day. Carbohydrates are responsible for replenishing the glycogen storages in your muscles. But, to get the most amount of punch from every bite, you need to choose more complex carbohydrates for a steady energy supply. And, always stay away from processed foods.
Sources
Most of the complex carbohydrates our body needs comes from plant-based sources. Think of whole grains like oats or quinoa along with fruits, vegetables, and legumes.
How Much?
Carbohydrates should consist of about 40% to 60% of your daily calorie intake. Of course, this will depend on how active you are on a daily basis. The more active you are, the more carbohydrates your body will need to keep up.
Finding Your Ideal Balancing Macronutrients Ratio
Now, here is where the magic begins to happen. You will need to figure out what your ideal macronutrient ratio is. And that perfect balance will depend on a number of factors like age, activity level, and individual goals. But, here are some general guidelines.
Weight Loss
For weight loss, you should shoot for a range of about 40% carbs, 30% protein, and 30% fat.
Energy and Maintenance
If you’re only looking to maintain your current levels, then shoot for a range of about 50% carbohydrates, 25% protein, and 25% fats.
Muscle Building
When it comes to building muscle, we need to adjust our intake to about 40% carbohydrates, 35% proteins, and 25% fats.
How Balancing Macronutrients Can Be Done in Real Life
Now, let’s take a closer look at how balancing macronutrients can be done in real life.
Meal Planning Tips
It’s easier to balance macronutrients when we are planning our meals. Here are several tips to make the job simpler.
Portions
One of the easiest ways to balance macronutrients is to simply use your round plate as a guide. Think of it as a pie chart. Half of this should be filled with veggies, 1/4 of it should be filled with protein, and another quarter should be filled with carbohydrates. And, in the middle, feel free to splash it with some healthy fats.
Prep Ahead
Prepping ahead also makes the job a lot easier. You can try to cook your protein, grains, and veggies in advance so that it’s easier to assemble them throughout the week.
Snacks
Don’t forget the importance of snacking throughout the day. You want to pair your protein and fats with a snack like an apple and peanut butter for a balanced pick me up.
Examples of Balanced Meals
Now that we have looked at how to plan the meals, let’s take a closer look at what type of meals would be considered balanced.
Breakfast
We all know the importance of a balanced breakfast, but a truly balanced breakfast should include something like scrambled eggs with spinach, some group whole-grain toast, and a slice of avocado.
Lunch
For lunch, you can have some grilled chicken with quinoa, a side of mixed greens and some olive oil for the dressing.
Dinner
We can’t forget dinner. For a well-balanced dinner, why not start with baked salmon and then add a side of roasted sweet potatoes and some steamed broccoli?
Snack
Throughout the day, whenever you need a pick-me-up, you can try some Greek yogurt with berries and a drizzle of honey.
Common Balancing Macronutrients Mistakes to Avoid
It’s important to make sure that we balance our macronutrients, but there are also common mistakes that you need to learn to avoid.
Over-Restricting Carbs or Fats
We’ve already discussed how important it is that our bodies consume all three macronutrients on a daily basis. Many over-restricting diets focus on restricting carbohydrates or fats. These can often lead to fatigue and cravings. And, they are not healthy.
Misjudging Portions
Of course, then we have to deal with portions. All too often, we use our eyeballs to judge the serving size, but eyeballing can lead to overeating. Instead, use a scale or measuring cup until you get the hang of it.
Ignoring Hidden Sugars
Don’t forget to always read the labels. Believe it or not, many foods that are listed as healthy actually sneak in sugars that will mess up your macronutrient levels.
Tracking Your Macronutrients
If balancing macronutrients is something that is new to you, then you might want to try tracking them. Tracking macronutrient consumption can be extremely helpful. There are a number of useful apps, such as MyFitnessPal and Cronometer, that make it easier to log your meals and see if you’re actually hitting your targets.
Tips for Tracking
Remember, being honest with yourself is an important part of tracking the balancing macronutrients process. Let’s take a look at three excellent tips to keep in mind as you begin your journey.
- Be honest about portion sizes
- Don’t stress over perfection
- Adjust your plan as you go
Eventually, like a professional chef, you’ll be able to eyeball portions and make more intuitive choices without needing an app. But, until that happens, you should take every advantage you can get.
Conclusion
Ultimately, it’s important to remember that balancing macronutrients is not a one-size-fits-all process. But it is a very powerful way to boost your energy, support weight loss, and feel amazing in the process. Always start with small changes like adding more protein to your practice or swapping out refined carbs throughout the day. Remember, it’s not about perfection; it’s about progress
