Welcome to your crash course in macros.
As you may know, calories provide the energy your body needs to function. For a weight loss goal, it’s important to stay within your calorie limit to ensure you're creating a 'calorie deficit' - where you use more energy than you consume. Tracking your calories as accurately as possible helps you maintain that balance, which is key for steady and sustainable progress.
While your calories determine your weight loss/gain - your macros macros still play a huge role in your
overall appearance and health.
Your macros = your calories. Explained below:
- Carbohydrates: contain 4 calories per gram.
- Proteins: contain 4 calories per gram.
- Fats: contain 9 calories per gram.
- Alcohol: is it’s own macro, it contains 7 calories per gram.
So what do they all do?
Carbohydrates
Carbohydrates are the body's preferred and primary source of energy, serving as the main fuel that powers your day-to-day activities. You will never see me promoting a low carb diet. Carbohydrates are found in various foods, including breads, fruits, vegetables, rice, and pasta. They can be categorised into two main types:
Simple Carbohydrates:
These are composed of one or two sugar molecules and are quickly absorbed by the body. They provide a rapid energy boost. Examples include anything with sugar, honey, and the natural sugars found in fruits.
Complex Carbohydrates:
These consist of long chains of sugar molecules and take longer to break down in the body. Complex carbs provide sustained, longer lasting energy. Foods rich in complex carbohydrates include whole grains, rice and vegetables like kumara etc.
Protein
Proteins are the building blocks of your body, responsible for the growth, repair, and maintenance of tissues. They play a crucial role in the formation of muscles, enzymes, hormones, antibodies, and more. Proteins are composed of amino acids, and there are nine essential amino acids that your body cannot produce on its own and must be obtained from your diet. Sources of high-quality protein include:
- Meats like chicken, beef and fish.
- Dairy products such as yogurt, milk and cheese.
Adequate protein consumption supports muscle development, helps control hunger, and aids in maintaining a strong immune system. Protein also plays a huge role in your overall physique and body composition.
Fats
Fats, often misunderstood, are essential for various bodily functions. They are a concentrated source of energy and are necessary for the formation of cell membranes and the production of hormones. Fats are a valuable part of a balanced diet and also support healthy skin and hair. They can be categorised into several types:
Saturated Fats: Foods like butter, fatty meats, fatty cheeses, and full fat dairy products.
Unsaturated Fats: These are divided into two subtypes:
Monounsaturated Fats: Foods like olive oil, avocados, and nuts.
Polyunsaturated Fats: Foods like fatty seafood and seeds. These contain essential fatty acids like omega-3, which are important for brain function.
Trans Fats: These are artificial fats created through a process called hydrogenation, a.k.a they are processed to become shelf-stable. Processed foods like chips, cookies, cakes and other baked goods typically contain trans fats.
Hormones travel through your blood and control all the metabolic processes in your body, from your weight to your bowel health, mood, skin condition, acne, bloating, PCOS, thyroid, ovulation, reproduction, pregnancy, fatigue, sleep disorders, etc. Endocrine glands are responsible for secreting hormones, which act like chemical messengers in the body. As they affect everything, it is crucial to have a good hormone balance in order for our metabolic processes to work properly.
Without an adequate amount of fat in your diet, your hormones are likely to suffer the consequences. Healthy fats are especially important for women’s hormonal health.
To summarise
You’ll never be able to balance every nutrient perfectly in every meal, and that’s okay! Factors like convenience, cost, and taste are important too, so don’t overthink it. Instead of aiming for perfection, ask yourself these simple questions with each meal:
- Does this meal include a source of protein?
- Does this meal include a fruit or vegetable of some kind?
- Will this meal fuel me and keep me full?
- Does this meal support my goals while allowing flexibility?
- Am I enjoying this meal and does it fit into my overall routine?
By focusing on these questions, you’ll be able to make balanced, satisfying choices without feeling restricted.