In the world of nutrition, the term “macros” has become a buzzword. But what exactly are macros, and are they crucial for shedding those extra kilos? In this article I will break down the science and share insights that will help you make informed decisions on your weight loss journey.
What are Macros?
Macronutrients, commonly referred to as macros, are essential nutrients our bodies require in large amounts to function optimally. The three macronutrients are proteins, fats, and carbohydrates. Proteins play a crucial role in muscle repair and growth, fats are vital for hormone production and nutrient absorption, and carbohydrates serve as the body’s primary energy source (glucose).
For a more detailed exploration of the three macronutrients head to Eat For Health.
Are Macros Important for Weight Loss?
Macronutrients play a pivotal role in weight loss, and understanding their significance can be a game-changer in achieving your weight loss and health goals. Whilst we often hear the phrase ‘calories in, calories out’ when it comes to weight loss, it’s not just about cutting calories; it’s about the quality of those calories. Each macronutrient influences our body differently, impacting factors like metabolism, satiety, and energy levels, and if we can get this balance right, we can achieve a healthy body weight.
Macros for Muscle Gain
Adequate protein intake is a vital part in any weight loss strategy. Proteins are the building blocks of muscles, and a higher protein diet can aid in muscle preservation during calorie deficits, as lean muscle mass loss can occur during weight loss. Maintaining our lean muscle mass is crucial for supporting a healthy metabolism, helping you burn more calories even at rest.
Incorporating lean protein sources like chicken, fish, tofu, and legumes, or supplementing with a high-quality protein power, can optimise muscle retention during weight loss. Aim for a protein intake that aligns with your activity level and weight loss goals, typically ranging from 1.6 – 2.2 grams of protein per kilogram of body weight. If you’re starting out, follow Examine’s guide to find out how much protein you should be consuming. To assist you in identifying your protein intake, find our guide on how to read a food label in Australia here.
Carbohydrates, often demonised when it comes to weight loss, play a vital role in both muscle gain and providing energy. Carbohydrates support muscle gain by replenishing glycogen stores (our muscles primary fuel source), crucial if you are combining exercise with your weight loss strategy. Simultaneously, carbohydrates prevent fatigue and provide sustained energy. The amount of carbohydrates needed varies based on your activity level, metabolism, and weight loss goals. Generally, a moderate intake of 45-65% of total daily calories is recommended. Aim for complex carbohydrates like whole grains, fruits, and vegetables, and steer clear of refined sugars and processed foods.
Macros for Fat Loss
The primary goal of weight loss is to shed excess adipose tissue (or fat). Contrary to the misconception that fats should be minimised for weight loss, incorporating healthy fats into your diet can be helpful when losing weight. Fats contribute to satiety, helping you feel fuller for longer, which can prevent overeating. It is important to opt for sources of unsaturated fats like avocados, nuts, seeds, and olive oil as opposed to saturated fats and trans fats, as these contribute high amounts of calories and provide poor nutritional benefits.
Aim for a moderate intake of fats, around 20-35% of your total daily calories. This not only aids in weight loss but also supports overall health, as fats are essential for nutrient absorption, brain function, and hormone regulation.
Macros vs. Calories
You can’t have one without the other. Understanding macros goes hand in hand with understanding calorie intake. While both play integral roles in weight management, they are not interchangeable. Calories are a measure of energy, and weight loss occurs when you consume fewer calories than your body expends.
However, the composition of those calories matters. Consuming 1,500 calories from nutrient-dense foods with a well-balanced macro profile is more beneficial than 1,500 calories from processed, nutrient-poor sources.
Macronutrients influence your body’s composition, metabolic rate, and overall wellbeing. Striking the right balance among proteins, fats, and carbohydrates ensures that your body gets the necessary nutrients for optimal functioning while promoting a sustainable and effective weight loss journey.
So, are macros important for weight loss? Absolutely. The key lies in a balanced approach that considers the unique role each macronutrient plays in supporting your body. Proteins aid muscle preservation, fats contribute to satiety and overall health, and carbohydrates provide essential energy.
