Want to lose weight? There seem to be only two ways to get there: Counting calories and amping up exercise. But may we suggest a replacement? Forget the calories and focus on macro-nutrients – or macros as they are popularly called – and see the difference.
Experts are now advising that you count your macros to stay fit and healthy, build muscle or lose weight.
But what are macro-nutrients?
Macros are the nutrients we need to give us energy that keeps the body functioning. They can be split up into fats, carbohydrates and proteins, and consuming the correct amount of macros can help you achieve your desired results.
In a recent interview, Matt Hodges, founder of The MPH Method, an intensive fitness service, said: “When we talk about eating a balanced diet we are actually talking about balancing the amounts of fats, carbohydrates and protein in your diet. To find out your personalised macro-nutrient ratio we tend to work in ratios depending on your body goals, be that fat loss, muscle gain or toning.”
The basic ratio should be 40 percent carbohydrates, 30 percent fat and 30 percent protein, but this is for a person who’s fit and only looking to stay that way. Macro ratios can differ, depending on a person’s goals.
For packing on the muscle on a vegetarian diet or a non-vegetarian one, experts suggest going in for higher carbs. A plan that incorporates 40-60 per cent cabs, 25-35 percent protein and 15-25 percent fat works well. For fat loss, consume more proteins and – surprise – fat. A diet that includes 40-50 percent protein, 30-40 per cent fat and 10-30 percent carbs is a good mix.
How long before counting the macronutrients shows up on your body?
According to Hodges, “It depends on how much you are exercising, but normally within eight weeks you are likely to see results.”
Keep in mind that cutting out a certain macro group – be it carbs or fats – in a bid to lose body weight faster does not work. It will lead to imbalance, cravings and set you up for physiological disorders.
Opt for the right mix and correct amount of macro-nutrients to ensure that you get the body of your dreams.
Written by Saravanan Hariram
“If you make a career out of your passion, you won’t have to work another day.” That’s a belief Saravanan “Sharu” Hariram has held, and since bodybuilding have always been deep interests, it is no surprise he chose to make fitness his profession.
A champion bodybuilder, Sharu realized early on that he loves teaching and helping others achieve their health and fitness goals. That’s what makes him an ideal partner for HealthifyMe. Apart from American College on Exercise (ACE) certification, he has also been endorsed as a nutrition and fitness trainer by Fitness One India and DSW Fitness (USA).
Sharu’s goal is to stay fit at any age, and he believes that everyone else should aim for the same. Make small changes to your diet, and exercise, and give it 21 days to become a habit, he says. To lead a healthy life, he believes your mind must have control over your body and not the other way around. So think healthy, and stay fit.
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