What are macros and the importance of calories

Macronutrients are the nutrients that the body needs in large quantities to function properly. There are three main macronutrients: carbohydrates, proteins, and fats.

1. Carbohydrates: 

- Carbohydrates will help fuel workouts, stimulate glycogen replenishment and insulin for nutrient delivery, and protein synthesis, also helps with muscle recovery and avoiding fatigue

- Carbohydrates are essential for recovery

- Very important to consume them before and after your workout to refuel your muscles and help them recover

- Carbohydrates are the body's best friend and not the enemy. They are one of the keys for longevity and they must remain in the program. It will take just slightly longer to lose weight in the beginning, but keeping them in, is extremely important to make the results sustainable.

Maximize the use of tubers, legumes, beans, grains.

2. Protein:

- Proteins are important for building and repairing muscle and other tissues. They can be found in foods such as meat, dairy, eggs, and legumes

- Protein is essential for repair, rebuilding, maintaining and putting on muscle

- Strength training will place an increased amount of stress on your body, making your muscles starved for protein.

- Since the focus is to build lean muscle, it’s very important to replenish your body with adequate and wholesome protein sources.

- Protein digestions burn more calories than any other macronutrient. Yes, you read that right, you burn calories for eating protein

- It makes you feel fuller for a longer period of time, and potentially minimizes cravings.

3. Fats: 

- Essential fats are needed for hormone development.

- A wide range of healthy fats help with hormone regulation, joint health, brain function, etc.

- Sources include avocado, cashews, almonds, fatty fish, peanuts, olive oil, etc.

Each macronutrient has a different calorie density and different functions in the body, and it's important to consume a balance of all three to support overall health and well-being. The specific macronutrient needs vary depending on an individual's age, gender, activity level, and goals. We want to stress that they are all extremely important and despite what most gurus want to tell us, they all serve a different purpose in our body. 

Calories

Calories are a unit of measurement of energy. In the context of food, they represent the amount of energy that is obtained from consuming a particular food item. The amount of energy that a person needs can vary depending on their age, sex, weight, and level of physical activity.

The calorie content of macronutrients (carbohydrates, proteins, and fats) is as follows:

- Carbohydrates: 1 gram of carbohydrates provides 4 calories

- Proteins: 1 gram of protein provides 4 calories

- Fats: 1 gram of fat provides 9 calories

- Alcohol: 1 gram of fat provides 7 calories

It is important to note that a balanced diet should consist of a moderate amount of each macronutrient and not just focus on the calorie count. The specific macronutrient needs of an individual can vary based on factors such as age, sex, weight, and level of physical activity.

Calories, just like any metric, are the same in every food, whether you are consuming 100 calories of cake or 100 calories of chicken breast, 100 calories are 100 calories. Now, how your body processes that is different.  Also, you have to think about satiety, which is a main factor when it comes to dieting. 100 calories from a cake is definitely a smaller portion than 100 calories coming from chicken breast. Also, your body will process the chicken breast a lot slower and the process of digestion alone will burn more calories. This is one of the reasons adding more protein to your meals is beneficial, not only because you can help your body preserve muscle mass, but also because you are satiated for longer and you burn more calories during digestion.

More volume less calories:

Oftentimes people get the wrong idea about food and quantities; most people believe that just because they eat a small amount of food that means that they are in a caloric deficit and unfortunately (or fortunately) things do not work that way. Certain foods pack more calories than others. While a low volume of food can often equal low calories, it depends on the specific foods and their calorie density. Some foods, such as nuts and oils or your favourite salad (I know you saw this coming) are calorie-dense and can provide a large number of calories in a small volume of food. On the other hand, foods like fruits and vegetables have a low calorie density and can be consumed in large volumes for relatively few calories.

It's important to focus on the number of calories consumed rather than just the volume of food, as this will give a more accurate representation of the energy intake. Eating more volume and low calorie-dense foods can be an effective strategy for managing hunger and maintaining satiety while in a caloric deficit.

Foods that are low in calorie density, such as fruits and vegetables, have a high water and fiber content, which results in a large volume of food for a relatively low number of calories. This can help to manage hunger and increase satiety, making it easier to stick to a caloric deficit.

Incorporating low calorie-dense foods into meals and snacks can also add variety and nutrients to the diet, promoting overall health and wellbeing. It's important to choose nutrient-dense foods within a caloric deficit to ensure adequate nutrient intake.

Eating more protein can help increase satiety. Protein is a nutrient that is digested slowly, providing a feeling of fullness and reducing hunger cravings. Additionally, protein has a high thermic effect, meaning that the body burns more calories digesting protein compared to carbohydrates and fat.

Incorporating protein-rich foods into meals and snacks, such as lean meats, poultry, fish, eggs, dairy products and legumes can help to increase satiety and support weight loss efforts. Aiming for a moderate to high intake of protein, as part of a balanced diet can be beneficial for satiety and overall health.