The key to success in your health and wellness journey is sound nutrition. Finding the right balance of nutrients and knowing what to eat to meet your goals can be one of the most confusing and frustrating aspects of the process. It doesn't help when every other day a new diet guru promotes a new plan or supplement that promises to be the answer to all your nutrition and fitness struggles. Well here's the secret sauce (pun intended) - there is no magic pill, the nutrition basics are always the most effective, and you don't need to starve yourself or avoid fats or carbs. Seeing the results you desire, and setting yourself up for long-term sustainable success is possible. Enter Macros!
Macros are the body’s primary source for energy and consist of the proteins, carbohydrates, and fats we consume. Each macro plays an important and distinct role in developing and maintaining fitness and health.
Proteins - Proteins help build and maintain lean muscle mass. Proteins also build, maintain, and repair body tissue, which is especially important to the recovery process after a workout.
Carbohydrates - Carbs are the primary energy source for the body and the brain. Carbs increase blood glucose levels, which is what supplies the energy to the body and is the preferred source of energy to the brain.
Fats - help regulate hormones. While all types of fats should be part of a healthy diet, unsaturated fats should be the predominant kind, with saturated and trans fats held to a minimum.
Your macronutrient breakdown is dependent on your physical goals, but here is a good place to start:
To build muscle: 30-40% carbs, 25-35% protein, 15-25% fats
For fat loss: 10-30% carbs, 40-50% protein, 30-40% fats
To maintain: 30-50% carbs, 25-35% protein, 25-35% fats
FIVE NUTRITION QUESTIONS TO ASK YOURSELF
1. WHAT ARE MY BODY GOALS?
Whether your goal is to lose weight, gain weight, gain lean muscle, or maintain your current state, each goal has differing calorie requirements, macros and nutritional content breakdown.
2. WHAT IS MY BODY TYPE?
There are three key body types - ectomorph, mesomorph, and endomorph. These types are based on your unique skeletal frame and body composition. The body type also helps to determine nutrient needs and absorption. You will see better results when your body type is a factor in meal plan selection.
3. WHAT IS MY DAILY ACTIVITY LEVEL?
Do you have an active or sedentary lifestyle? How often and for how long do you exercise every day? What do you do for a living? Answers to these questions determine your nutrition requirements. Your daily activity level is used to calculate your Basal Metabolic Rate (BMR) - the amount of calories that your body burns when it is at rest. If a meal plan, for example, calls for you to eat in a caloric deficit (eating less calories than you burn), it is important to use your BMR as a starting point.
4. WHAT FOODS CAN I AFFORD?
When planning your food budget, there are only two key options: (1) Purchase and prepare your weekly meals for yourself, or (2) Use the services of a meal prep company that will prepare your meals for you based on required macros, and deliver them to you. The decision is yours and is based on your budget. Truly
understand your weekly food bill and ensure that you are able to eat well without breaking the bank.
5. WHAT DO I LIKE TO EAT?
Some shifting of the mindset will come into play when it comes to selecting the items on your food list. The intent with all nutrition plans should be to ensure that you enjoy your meals while eating towards your goals. There may be some foods that you currently enjoy that may not align with achieving your fitness goals.
Transitioning away from those foods goes a long way towards ensuring that your solid nutrition plan is created and adhered to, and gets you the results you desire.
Would you like to chat about your goals, and the role of nutrition in achieving them? Check out the Body X by Zoe Nutrition Formula!