So I explained calories and macro-nutrients in the last post, but how does this relate in a real way to diet?
Lean muscle & low body fat, make a tight and energized body. With the right balance of nutrients anyone one the planet can achieve this goal, but learning to eat correctly is a process.
I don't know anyone, including myself who went all the way from day one. It's not sustainable thinking for anyone drastically changing the way they eat. Just like you have to learn and be taught new skill you have to teach your body about foods. Lowering your calorie intake gradually is much less stressful and easy to maintain. It's why no one should be looking up calorie calculators and putting in that they want to be 115 pounds when they are starting from 175.
Initially you will really have to tune into your body's signals. I had to learn the difference between hunger and thirst, between being stressed or hormonal and what my cravings actually meant. Tuning out is not the way to build healthy eating habits. A lot of women think feeling hunger pains means they are doing great, WRONG. There should never be a point where you feel so hungry you have to use all your will to ignore it. If that's the case your body is trying to tell you something. Starving yourself will never ever get you anywhere. There is no way your body can build muscle and lose fat if it has no nutrients.
So let's get detailed on the macros!
Protein.
You will hear me say this word so much you're going to hate me. Protein is what sustains fullness in your belly and helps build muscle. There are so many kinds of great protein there is no excuse for not getting enough in your diet. As a vegetarian I have to get creative, but omnivores have no pass. Most if not all your protein should be lean meaning containing good fats and not in excess. I eat a combination of proteins everyday so my body can get the most from them. Wheat Gluten, Soy, Whey, Egg, and Legume protein are my staples and is the main part of every meal I have. This should be the main group in which your calories come from.
Protein is for sustained energy and is digested at a slower rate then other nutrients. This is why if it is the main part of your diet, you won't feel tired or hungry all the time. It's also important because if you consume the proper amount your body isn't forced to cannibalize your own muscles to get it. Hence why if you starve yourself you can never be fit. Your body is going to get what it needs from some where.
When you start exercising on a regular basis your body needs protein more then ever. You are using and training your muscles. Putting strain on your body to perform physical tasks for a prolonged time. Protein is the essential fuel for this. It's food for your muscles!
Carbs.
Carbs have a really bad rap because when eaten in great excess they are not your friend, but here is something that is sure to blow your mind, fruits and vegetables are carbs. WHAT?! It's true, vegetables contain great vitamins and minerals, are low in calories high in fiber but their main macro-nutrient is carbohydrates. When talking about eating carbs this is where most in your diet should come from. The more color and closer to their pure state the better.
The problem with carbs like grains, breads and pastas are they are quick energy, in basics sugar. Most people sit in an office chair all day, what boost are you needing? If you don't use the carbs you consume, and are consuming in excess that energy is being stored. Your body says "I'm cool right now, but maybe I'll need this later." The problem is if you aren't active your body just stores and stores until you look like a bear in winter. This is why it's important to get in a solid 30 - 60 min workout in.
While carbs from grains are quick energy you have to make sure you use them! This is why if you do eat them (and it should be in very low amounts) you should do so for breakfast or lunch. I always eat less of them on the days I don't workout because I'm not expending as much effort.
Remember your body uses energy to digest food so make it work for you. This is why whole grains are better. They are more difficult to digest (fiber!) meaning your body has to work harder for the nutrients. It's a win/win!
Fats.
I'm telling you, you need them. Good fats are essential to weight loss which is easy to understand why they are a macro-nutrient. The word "fat" gives horrid visions of the thing we never want to be, but fats as a part of your diet is a stigma people need to get over. The 2 groups of fats that are your buddies are Monounsaturated and Polyunsaturated.
Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in Monounsaturated fats. They have also been found to help in weight loss, particularly body fat.
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
As you might have guessed you only need small amounts of these groups, but eating them everyday is great. I get my Omega 3 from my eggs and if I use oil for cooking it's always extra virgin olive oil. I eat a small serving of nuts almost every day and also sometimes supplement with flax seed or sesamin oils.
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I wanted to explain Macros in more depth before answering the dreaded "how much?" question. There are varying levels of detail you can throw into your lifestyle. I only wanted to start knowing the answer to this question when I knew reaching 15% body fat was going to be real challenge.
For most knowing that almost all of your calories should come from protein and vegetables. Fruits for me are my "treat" food now, or light boost if I'm still a little hungry between meals. Whole grains should be sampled in small doses as so to no freak out your blood sugar and good fats should be consumed every day a little at a time. That's the simple answer.
For those of you who a merely curious to an even more detailed way of looking at nutrition I'll be sure to add some more posts soon :)
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