Episode 002:  "Nutrition for Weight Loss - Your Macros and Food Quality"

On Today's Episode we wrap up the topic of Nutrition for Weight Loss, and give you a brief overview of the recommended breakdown of macros in a healthy nutrition plan as well as provide you with examples of some foods to eat in order to provide your body with high quality fuel. The topics of discussion have been outlined below for you to easily follow along. Please leave us your comments and questions below, as well as any new topics you would like us to cover in future podcasts. Enjoy!
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On Episode 001 of the Podcast, "Belly Fat - The Safe and Effective Way to Lose It", we talked about how to determine your needed quantity of calories for a fat loss plan, as well as some other fundamentals of weight loss, health, and fitness. If you haven't listened to the first episode, we highly recommend listening to it before delving into this episode.
Nutrition for Weight Loss - Your Macros and Food Quality
Is the Quality of the Foods I Eat Important? We say "Yes, it is."

As far as weight loss goes, the quality of the foods you eat may not play a very important role in whether or not you lose weight. However, the quality of the foods you eat will play an integral role in both how you feel and how you perform during your workouts. If you are not on a fat loss plan, meaning you are not eating at a calorie deficit, than the quality of the foods you eat becomes even more important, not only to your overall health, but also to the way that your body processes those foods.

 
What are Macros and How Much of Each Should I Eat?
Macronutrients are:

1. Proteins

2. Carbohydrates

3. Fats

 

Protein: 15-25% of your total daily intake

Made up of Amino Acids (Some we need to get from our diets, others our bodies make) Complete proteins, containing all 9 amino acids, are found in animal sources. In charge of 2 very important things in the body:

Not having enough Protein in your diet will result in your body not building muscle, and if it is too low, could lead to muscle breakdown.

Too much Protein in your diet paired with too few Carbs will result in your body breaking down protein for energy. This can be beneficial short term for fat loss since it is more work for your body to breakdown the Protein for energy than Carbohydrates, however,  it causes added stress on your liver and kidneys and could lead to digestive issues. Not recommended for those with known health problems related to the liver and kidneys. We recommend a more balanced approach to your macros.

Your Protein intake should be between 15-25% of your total intake depending on your goals. We aim for right around 25%.

Foods for Proteins: Lean meats, fish, milk, eggs, dairy, beans, legumes, nuts

Complete Proteins(from animal sources) contain all 9 amino acids and so consuming them every 3-4 hours will help ensure that your body has all the amino acids it needs. To determine how much (grams) of Protein to eat at each meal, we recommended finding your total daily Protein grams and distributing them throughout the day pretty evenly.

 

Carbohydrates: 50-60%  of your total daily intake

Carbohydrates are your body's main source of fuel. They are easily stored as glucose in the liver and bloodstream and used primarily for energy in intense activities as well as throughout the day.

Simple vs. Complex Carbohydrates

Simple Carbs are foods like sugar, fruit juices, honey, candy, etc. These are taken up into your bloodstream very rapidly. Since our liver and muscles absorb at a gradual rate, excess simple carbohydrates that can not be used immediately will be stored as fat.

Complex Carbs are usually fibrous foods such as whole fruits,