Losing weight is a complex process with no one-size-fits-all approach. Unfortunately, there is no such thing as an overnight fix. If you’re looking to successfully keep the weight off for good, managing macros—or macronutrients ratios—in your diet can be your secret weapon.
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What are Macros?
Macros refer to a combination of carbohydrates, fats, and proteins that make up your daily calorie intake. They’re essential nutrients your body needs for daily functioning and are responsible for helping you lose or gain weight.
Healthy Macronutrient Ratios for Weight Loss
When planning your diet, aim for a healthy macronutrient ratio. Depending on your goals this can vary, but a typical healthy macronutrient ratio for weight loss is 40% carbohydrates, 30% fat, and 30% protein.
1. Calories
Calories are a measure of the energy we consume from our food and drink. To lose weight, you must create a calorie deficit by either burning more calories than you consume or by eating fewer calories than you expend.
2. Carbohydrates
Carbs should make up about 40% of your total calorie intake. The type of carbs you choose are important, as well. Opt for complex carbs found in whole grains, vegetables, and high-fiber fruits to keep your blood sugar regulated and your energy levels more consistent.
3. Fats
Fats are an essential macro for weight loss, but you need to choose the right kinds. Healthy fats are important for keeping inflammation down, maintaining satiety, and promoting brain health. These include omega-3s and monounsaturated fats like those found in avocados, nuts, and olive oil. Keep your intake of unhealthy trans fats and saturated fats low.
4. Protein
Like fats and carbohydrates, protein should be about 30% of your total calorie intake for weight loss. Protein is essential for building and maintaining muscle, keeping your metabolism up, and supporting satiety. High-quality sources of plant-based proteins include legumes, nuts, and tofu. Animal-based proteins include fish, eggs, and lean cuts of meat.
5. Fibre
Fibre is an important macro-nutrient that many people don’t consider. It’s essential for a healthy digestion, keeping your digestive tract clean and promoting regularity. Dietary fibre also keeps you feeling fuller longer so you’re less likely to experience cravings or overeat.
6. Vitamins and Minerals
Vitamins and minerals from vegetables aren’t technically macros, but they’re crucially important when it comes to weight loss. Like dietary fibre, nutrients like potassium, magnesium, calcium, and iron, can help you stay fuller longer and help you control sugar cravings.
7. Water
Water is essential for proper digestion, hydration, and promoting satiety. Drinking plenty of water can also give you a boost of energy when you’re feeling sluggish. Aim for at least 8 cups of water per day to stay hydrated and to keep your metabolism running smoothly.
Macros Final Note
Managing macros can be a bit of a balancing act, but is an effective way to reach your weight loss goals. Most importantly, be sure to listen to your body and fuel it with the proper nutrients daily. With proper planning and dedication, you’re sure to achieve success.