Healthbeautyidea.com – The latest trend for keeping the body awake, Dr. Tania Dempsey of Rrmonk Integrative Medicine explains that the macro diets take the emphasis off calories instead.
Prioritize the proportion of proteins, fats, and carbohydrates known as a macro.
Macro diets assume that you need more protein and carbohydrates in fairly equal proportions, but fat at a lower level.
The ratio in general, according to Dempsey is 40, 40 and 20 which is broken down into 40 percent protein, 40 percent carbohydrates, and 20 percent fat.
In the form of this dose of food, it will probably look like a small steak dish (protein), some olive oil and some vegetables (carbohydrates).
What is the macro diet?
The word macro on this diet refers to “macro nutrients”. In the form of three main nutrients needed by the body, namely carbohydrates, fats, and proteins. The macro diet requires the culprit to calculate gram by gram of macro nutrients consumed every day, and accompanied by the right composition / ratio.
Most communities supporting this diet follow the If It Fits Your Macros (IIFYM) approach. The concept, all foods can be enjoyed as long as they do not exceed the limits of daily macro nutrient intake.
Nutritionist Tiffany Breeding says the calculation of macro nutrients in this diet is a matter of maximizing the body’s metabolism. The older we get, the more dietary changes we undergo. This triggers disruptions in the metabolic function of the body. By calculating macro nutrients, we try to ‘refresh’ metabolism by eating the right foods in the right amounts as well.
Popular Because of Flexibility
This diet became popular because it was considered flexible. When running a macro diet, you can eat anything, including fried foods, which are fatty, and sweet. The requirement is one, according to your macro needs and daily calorie count. In theory, you can still achieve your goals, even if you eat fast food.
Macro diets can still run even if you are not interested in calculating calories from food intake and just maintaining what you eat, a lot or not, and how the nutrients, this macro diet can be a solution. The macro diet is not a new diet. Sports nutritionists have long utilized the concept of macro nutrition.
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Benefits of macro diet
Compared to other diets that are more restrictive, such as intermittent fasting with the concept of an eating window or a keto diet that avoids carbohydrate intake, macro diets are more flexible and may last longer.
The keto diet, for example, eliminates almost all carbohydrate intake. That is the huge amount of energy that the body and brain need. When you get rid of it, then there is a hole that needs to be filled. But with a macro diet, you eat all foods in all categories of macronutrients. This is what makes this diet easier to follow.
Overall, a macro diet improves the quality of a person’s diet. When you start to understand your own body and educate yourself about what foods include carbohydrates, fats, and proteins, it really changes you in treating your body and how you are responsible for yourself.
How to calculate the macronutrients you need
Chanel Mo Kee-Yu, a nutritionist in Hong Kong explains how to calculate macro nutrients in this diet. First, you should calculate your total daily energy expenditure (TDEE) based on your age, gender, height, weight, and daily physical activity level. The result is a calorie number that shows how much energy the body needs. Take advantage of the online TDEE calculator to find out.
Next, add or subtract calories from TDEE, depending on your target weight. To lose weight, you need to reduce calories and vice versa. Breeding suggests a 10% increase in calorie intake to gain weight, and a 20% reduction in calorie intake for weight loss purposes.
With this daily calorie target, you can determine the proportion and amount of carbohydrates, proteins, and fats you should consume a day.
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