Discover the Importance of Macronutrients While Dieting

Macronutrients are an essential part of a healthy diet. They're the building blocks of the diet and provide energy. Learn about macronutrients, why they enhance your health, and how they can aid your weight loss plans.

What Are Macronutrients?

Macronutrients, also called macros, are the proteins, carbohydrates, and fats that make up the greatest part of your diet.

Each of these nutrients has important functions in your body. Even fats are crucial because they help you absorb essential vitamins from other foods (but stay far away from trans fats.) A healthy diet will include all three macronutrients.

Protein, carbohydrates, and fats also work together to provide important energy sources that keep you moving every day.

The IIFYM (If It Fits Your Macros) Diet

The IIFYM diet focuses on counting your macronutrients every day, so you can lose weight without feeling hungry. It's a popular trend that is growing.

The IIFYM diet focuses on eating 20% fat, 40% carbohydrates, and 40% protein at each meal.

This is how it works:

1. Find out how many calories you need. The IIFYM diet requires that you know your body's Basal Metabolic Rate (BMR). The BMR can be found with online calculators, or you can go to a dietician to get it.

* Once you know your BMR, you can calculate your activity level and figure out how many calories you require each day. This will provide you with an estimated number that will help you follow the diet.

2. Choose your own foods - within reason. The freedom of the diet comes from the ability to select the food you like. However, you still want to focus on healthy options and avoid processed food.

* This diet tracks calories, so it doesn't judge the source of those calories. But as tempting as this may be, you still don't want to just eat ice cream as long as it fits the calorie intake requirements.

* In tracking calories, you'll notice that most nutrition labels include grams of protein, carbohydrates, and fats instead of calories. This means you'll have to calculate the calories, but you can use online calculators to do it.

* You can customize the diet to your needs and adjust the ratios of protein, carbohydrates, and fats if necessary. For example, if you exercise more, you may want to change the carbohydrate and protein ratios.

3. Remember micronutrients. Although the focus of the diet is on macronutrients, it's important not to neglect micronutrients. Plan your diet to have a variety of foods so you can get more vitamins and minerals, which are micronutrients.

4. Sample meal plans. Your choices are open as long as they fit the protein-carb-fat ratios and your individual calorie requirements.

* A sample breakfast can include a protein shake with bananas, milk, strawberries and other ingredients. You can add the fruits and vegetables that you prefer to the shake, but it needs to include some protein. Another option is to eat eggs, bacon, whole grain bread, butter and jam.

* A sample lunch can include chicken, salad, avocado and whole grain bread. Another option is pasta salad with shrimp and vegetables.

* A sample dinner can include shrimp, sweet potatoes, grilled vegetables, butter and different dressings. Another choice could be pork or beef, steamed rice, vegetables, butter, and sauce.

* These sample mean plans often include butter because it provides the necessary fat ratios.

* Your snacks can include fruit such as apples or bananas. You can also eat nuts or roasted chickpeas. Berries, peanut butter, and other healthy items can also be snacks.

Macronutrients are the crucial elements of your diet. However, if you're considering changing from your current diet to the IIFYM diet, remember that it's always important to consult your doctor before making drastic diet changes.

Since proteins, carbohydrates, and fats are our largest nutrient requirements, it only makes sense to base your diet around these essentials. It's nice to know that you can eat the foods you like and still lose weight - just adjust the portions to fit your requirements.

How to Avoid Weight Gain on Vacation

When you go on vacation, you expect to come back with happy memories and maybe a souvenir t-shirt. Unfortunately, something less pleasant may follow you home too. That’s unwanted weight gain.

More than 60% of adults report putting on weight during vacations, according to a survey by the University of Georgia. The average increase was almost one pound.

That might not sound like much, but the effects are cumulative. Most adults fail to lose the weight, so you need to multiply that one pound by each year of your working life. It’s easy to see how that will cause trouble eventually.

While there are many temptations on vacation, there are also many ways of dealing with them. Learn how to return home just as slim as when you started.

Eating Habits to Fight Vacation Weight Gain:

1. Carry snacks. Most airport food is fattening and expensive. Bring your own treats or buy nuts, yogurt, and fruit. For long flights, check the airline website to see if you can order a special meal that matches your dietary restrictions.

2. Plan your meals. Research your options online, so you can make healthier choices. Maybe you’ll want to splurge on a few special dinners and spend the rest of your time at restaurants with lighter items on the menu. Check for local grocery stores, too, where you can buy supplies.

3. Watch your portions. Serving sizes are huge at many restaurants. Share a dish with your travel companions. Take leftovers back to your hotel room and put them in the refrigerator for breakfast.

4. Scan the buffet. How about those big trays of fried chicken and signs advertising all-you-can-eat? You’ll probably consume less if you take a full tour before making your selections. It also helps to start with a salad.

5. Dine in. Prepare your own food if possible. Check into a vacation rental with a kitchen or look for hotels and motels that have microwaves and other appliances in the rooms.

6. Eat early. Many studies have found that consuming most of your calories early in the day can help you lose weight. Enjoy hearty breakfasts and avoid snacking after dinner.

7. Drink in moderation. Many adults drink more alcohol on vacation. A glass of wine has about 100 calories. A pina colada is closer to 600 calories and contains more sugar than a half dozen donuts. Lighten up on the cocktails and drink water to stay hydrated.

Other Strategies to Fight Vacation Weight Gain:

1. Stay active. While you’re taking a break from your usual workout, find other ways to keep moving. Pick hotels with fitness centers or go for a run in a local park. Take a walking tour or do your own sightseeing on foot.

2. Sleep well. Too many late nights can disrupt your hormone levels and trigger weight gain. Stick to your bedtime and wake up early as much as possible.

3. Share support. If you're traveling with family and friends, they may want to join you in trying to stay fit. Encourage each other to eat healthy and exercise.

4. Weigh in. It’s natural for your weight to fluctuate by five pounds or more over the course of a week, so using the scale during a brief vacation may not be very informative. On the other hand, it’s helpful to know your weight before you leave and when you return.

5. Be flexible. If you're too strict with yourself, you might miss the chance to relax and have fun. Find the balance that works for you.

Whatever you do, keep using your vacation days. They’re essential for your mental health. With a little planning and self-awareness, you can enjoy your time off without expanding your waistline.

Learn more about your health online when you read the rest of our information here about: clean eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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