Macronutrients.
- All calories are made up of 3 nutrients. Carbs, fat and protein. A lot of diets will give you a “calorie amount” but they do not go into the specifics of what, exactly, those calories should be comprised of.
- Eat nutrient has a different function.
- Carbs: provide energy for the body.
- Fat: are essential for the transport of certain, fat soluble, vitamins. They also are involved in hormone regulation, can be used as energy, and help with insulation and protection of our organs.
- Protein: the building blocks of the body. They help with overall function of body systems, and promote lean muscle tissue growth and recovery.
- For every gram of carbs, there are 4 calories.
- For every gram of fat, there are 9 calories.
- For every gram of protein, there are 4 calories.
Flexible dieting (this is the “diet” that SPELL clients are encouraged to follow) allows for any foods to be consumed, so long as they fall into your “macro” ranges. (There are lots of formulas and requirements that go into how to calculate just how many calories overall, and how many of eat macronutrient you would need. They take into consideration your age, body composition, activity level and goals. There are several websites that you can use, SPELL clients enjoy a customized macro breakdown with their health and fitness program)
- Increasing your total protein intake to between 0.8-1g protein/lb of bodyweight (or, if you are obese/overweight, set it to 0.8-1g protein/lb of goal or desired bodyweight) can help to boost your metabolism as protein is slightly thermogenic in the way it is digested, it also helps with appetite control as it generally takes longer to digest than simple carbohydrates do.
- Embracing the 80/20 rule. This says that 80% of what you eat should be whole, clean, nutrient dense foods. Things that are as close to their natural state as possible (Raw veggies, lean proteins, whole grains) should make up the majority of your diet. Then, when an occasion should arise where you are presented with a food that is more indulgent, you are going to be able to enjoy it with less guilt because you have been giving your body plenty of nutrients already.
- Water. Increasing your water intake can make massive improvements in just about every body system. Dehydration often will disguise itself as hunger before you will feel thirsty. And being a nation of coffee and soda drinkers, along with lots of sodium laden foods…most Americans are in a constant state of mild dehydration. **the pee test, your urine throughout the day should be a very pale yellow to almost clear vs dark. It should be fairly odorless as well. This is a good way to determine if you are well hydrated**
What are some other things that you feel help to keep you on track? Are there any other questions I can answer for you when it comes to nutrition or macros??
Leave me a comment or shoot me an email at SPELLFitnessJZ@gmail.com 🙂