MASTER YOUR MACROS:
Macro’s the short form of Macronutrients refer to your Carbohydrates,Protein and fats.
-Energy providing Macronutrient
-Body’s preferred source of fuel that’s used to power muscles during physical activity.
-There are two types of Carbs
a.Simple carbs and
a.SIMPLE CARBS-Easy to digest,causes sudden rise in sugar after u take them.
Eg.White rice,maida(all purpose flour),wheat flour,white potato,sugar and sugary items,ice creams,candies etc
b.COMPLEX CARBS-Energy dense foods,takes more time for digestion and won’t cause sudden rise in sugar levels after u take them.
Eg.Brown rice,Oats,Quinoa,Sweet potatoes,Beans etc
-They provide the building blocks of muscle.
-Sources include-Lean meat,Chicken,eggs,milk,Cottage cheese(Paneer),Protein powders,Fish etc
-These are used as a fuel in the long term -These are essential to maintain optimal hormonal levels.
They r of two types-UnSaturated and saturated(Simply good and bad fats respectively)
Sources of Good fat-Olive oil,almonds,walnut,avocado,seeds(Flax and Pumpkin seeds),sweet potato.
Bad fats-Red meat,butter,palm oil etc.
1 gm of carbs gives 4 calories
1 gm protein gives 9 calories
1 gm fat gives 9 calories
When dieting,It’s not just eating less calories It’s eating the right amount of nutrients required,what we call as BALANCED DIET
So what’s BALANCED DIET?
Dietary guidelines says
45-65% of calories should be from Carbohydrates
10-35% of calories should be from Protein
20-35% of calories should be from Fats
Each type of calorie we put into our body is gonna impact us in different ways and outcomes will vary.