WHAT ARE MACRONUTRIENTS:

Nutrition has come a long ways in my years of being a bodybuilder, personal trainer and coach. Years ago we didn't have the knowledge and education that is available today. If you are over 40 you probably remember the early years of diets like: The Atkins Diet, South Beach Diet which lead into Ketogenic Diets and so many more. I have made many meal plans for my clients based on their metabolism and individual goals. When it comes to diets and meal plans most have one similarity in common and that is MACRONUTRIENTS!

Macronutrients are the larger foods that our body requires for energy. There are only 3 main macros and they are protein, carbohydrates and fat. Yes! It is that simple. Just 3 basic macronutrients, so why do diets and nutrition get so confusing. That is exactly what I teach my clients, they should not get confused with the latest diet trends. If you look at most diets they limit certain macronutrients that can store as fat. By limiting those macros it puts your body in a caloric deficit which allows you to lose weight.

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PROTEIN IS KING:

Protein has always been and will always be the most important macronutrient in any diet or meal plan. No one can deny that! Lean protein like salmon, protein shakes, chicken breasts, eggs, tuna and lean beef are the best sources of protein and are the main staple of any diet. Whether you are  just on a "clean eating" regime or on a low carb diet, protein is the most important macro.

It is the building blocks of muscle, helps us build strength, keeps us fuller longer, does not store as fat and even improves our skin and hormones. So, if you want a cheat sheet for losing fat and building muscle, just increase your protein. Most people do not even get in the minimum requirements. The RDA recommends a minimum 0.36 grams per pound, so for a 200 lb. person that is 72 grams. If you lift weights and workout it should be double that.

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CARBOHYDRATES:

Carbs often get a bad rap and frankly sometimes they should. Most people who are overweight and have major health issues like Type 2 Diabetes consume more carbs than any other macronutrient. Carbs are converted into glycogen that our body can use as energy. However, if not used they store as fat. Simple carbs like junk food and pop store at a much quicker pace. When people are trying to lose weight and get healthier they will often cut all carbs. Not all carbs are bad and carbs can provide energy to improve your strength and energy. Carbohydrates that I often recommend to my clients are fruit, sweet potatoes, oatmeal, jasmine rice and fibrous vegetables.

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HEALTHY FATS:

Fats can play an important role in dieting as long as they are healthy fats. Healthy fats improve our energy, help us feel full longer, improve our skin and bone health. Healthy fats are also important for the digestion of fat-soluble vitamins and production of hormones like testosterone and estrogen. You do not always have to add healthy fats in your nutrition. If you choose high protein foods that already have healthy fats you will be killing two birds with one stone. Foods like salmon, lean beef, eggs and tuna are some of my favorite choices that I recommend to my clients. If you are taking out carbs from your diet you can add in some healthy fats such as avocados and cook all of your food in coconut oil.

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CALORIES:

You probably have been thinking "okay well I just track calories." Calories are the total sum of energy of all of your macronutrients. There is absolutely nothing wrong with tracking calories, however it is much easier adjusting your meal plan just by knowing where your calories are coming from. For example, if a client is struggling with improving their workouts I can easily increase their caloric intake just by increasing their protein. This will not affect them from losing weight and will actually help them get more toned and improving their strength. Each macronutrient has an exact amount of calories:

Protein: 4 calories per gram

Carbohydrates: 4 calories per gram

Fats: 9 calories per gram

If you add up all the food, protein shakes, snacks and drinks you have all day and once you add up the macronutrients you will come up with a total sum of calories for the day. We all have a number called "basal metabolic rate" which is the number of calories our bodies require to function at rest. If you go over that number you will store fat, but if you go under you will lose weight. That is what is commonly referred to as "caloric deficit." The main goal is to improve your metabolism.

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CONCLUSION:

Once my clients understand that they do not have to emotionalize food and it is just as simple as protein, carbs and fats it all becomes much easier for them to stick to a meal plan. They understand that they are held accountable if they are consuming too high carbs or fats. My clients also understand the importance of sticking to their meal plan for the results it will give them. The longer they stick to it, the healthier they become. Being consistent improves the way we feel about ourselves by giving us a sense of accomplishment. This improves our mood which improves our results.