What are Macronutrients a.k.a. Macros?
Carbohydrates, Proteins and Fats.
Should I be monitoring them for weight loss?
Short answer: no.
Long answer: No, and yes.
The only way we lose weight is by ensuring we are in a calorie deficit (using up more calories in daily activity than we are consuming them). When it comes to calories and weight loss alone, it doesn’t matter where the calories come from. Eat 2000 calories of cake, and so long as you burn over 2000, you will lose weight. Is that healthy though? No, because cake is mainly one macronutrient (carbohydrate). So yes, we should think about the macronutrients of what we eat, in order to have a healthy balanced diet and body, and assist with weight loss in a way to keep you full, energised and not becoming ill.
Are all macronutrients equally needed?
This is different for everyone’s lifestyle. If you’re very active, you’ll need a different balance from someone who sits on the couch all day. If you’re a weight lifter, you’ll need a different balance from a runner. If you’re 70 years old, you’ll need a different balance from a 16 year old. Your nutrition coach or personal trainer will always be able to help you find your unique recommended balance.
A pretty standard healthy balance to aim for is 50% carbohydrates, 30% protein, 20% fats, or close enough. Do not worry about being strict with figures. Regarding weight loss alone, this is a good rough balance. You can see your macronutrient balance if you log your foods on an app such as MyFitnessPal.
Carbohydrates
These are needed for energy, both physically and mentally.
People tend to try to want to cut this macro out of their diet in order to lose weight, because if we don’t use up the energy it supplies, it is converted to fat. However, our standard daily activity needs energy from carbohydrates, and a standard amount of carbohydates will get used up just by living your day, I promise. Take carbs out of your diet and you will feel lethargic and dazed. Never, ever recommended.
Weight Loss Tips
Eat wholegrain to increase satiety and fibre: rice, bread, pasta, noodles etc. These are also the best carbohydrates to eat to fuel your day, or a long walk, run, workout etc. If you are having a particularly lazy day, do lower your intake.
Try and make the majority of your carbohydrate intake come from vegetables, including potato.
Fruit is not an enemy as there are so many nutrients that are beneficial. Fruit is high in carbohydrates and calories from sugar alone, so do pay attention to serving sizes, and try to make only 1 or 2 fruits contribute to your 5-a-day. Resort to having fruit instead of reaching for a biscuit or other confectionary items.
Protein
The main benefit of a high-protein diet during weight loss is satiety, and it’s also less calorie dense than other foods. Win win. High-protein foods are usually very high in nutrients - meat, beans, and dairy products all contain necessary vitamins and minerals for a healthy diet.
However, protein is becoming as misunderstood as carbs nowadays. A “Protein Snickers” is not an acceptable substitute for a chicken breast, and does not make a Snickers any less of a treat.
Weight Loss Tips
Make the majority of your meal protein: meat/soya, fish, eggs, beans and pulses.
Try and get your protein from food rather than supplementation e.g. protein shakes, bars etc. Its natural sources has vitamins, minerals and is unprocessed/chemical-free/sugar-free.
Fats
Fats are also an energy source, and absolutely necessary to ensure protection for our internal organs, and all cell growth. Healthy fats include food such as fish, seeds, nuts, avocados, and olives/olive oil. Healthy fats mean they are packed with essential nutrients such as Omega 3 and 6 which are hard to find anywhere else, so are really important to eat. Suggested portion sizes are small, so easy to add as a topping to salads, sandwiches, pasta etc.
Weight Loss Tips
Do measure out portions as fats are high in calories in very small amounts e.g. just one tablespoon of olive oil is 120 calories, and can be easily overestimated if free-pouring.
Limit saturated fats (these are found on food labels) to be able to include more healthy fats into your diet. Processed meat products tend to be high in saturated fats, but there are usually always brands that ensure they keep it as low as possible e.g. Heck Sausages.
In conclusion: You only really need to monitor your calorie intake and expenditure for weight loss. If you eat a balanced diet full of vegetables, meat or meat subsitutes and wholefoods, you are doing just fine. Macronutrients are important to know about and understand, but monitoring is only really important for those with a certain fitness goal, or nutrient deficit. Don't make weight loss hard on yourself - it really is only a matter of getting into healthy habits.