Would You Rather Count Calories or Macros?
Apr 19, 2022
Counting calories and macros can be tedious, but counting both for a period of time can help set you up to finding your best health.
Most often, a woman's healthy caloric intake is between 1,500 and 2,000 calories. This number should take into account your age, height, weight, metabolism, and activity level.
When determining your macronutrients, it's best to start with understanding your goal of maintaining, losing or gaining weight. For instance, for maintenance, you may have an increased carbohydrate intake and for weight loss, you may have an increased protein intake. I encourage my clients to include all of the macronutrients in their diets because our bodies need protein, carbohydrates and fats for optimal health.
Protein is the building block from maintaining, repairing, and growing muscle tissue. Each gram of protein contains four calories (e.g. 10g of protein = 40 calories). A serving of protein digests slowly and helps keep you satisfied until your next meal. This macro also plays an important role in the regulation of hormones, as well as repairing other tissues such as cartilage, hair, skin, and nails.
Examples of protein: beef/bison, poultry, fish, dairy, eggs, soy & beans, whey powder
Carbohydrates are typically the first to be restricted when people are attempting to get leaner. Carbs also have four calories per gram. Carbohydrates provide the body with a quick source of energy and is the body's primary source of fuel, as it breaks down carbohydrates into glucose (sugar) which is used for cellular energy.
Examples of carbohydrates: bread, pasta, potatoes, starchy vegetables, grains (quinoa, oats, rice, etc.), fruit, legumes
One of the most common misconceptions about fat is that fat makes you fat, but our bodies need fat. Fat contains nine calories per gram, so you want to make sure that your fat consumption is high quality. Fat helps to improve satiety and the absorption of several vitamins and nutrients. Fats are essential in regulating hormones, protecting organs, and keeping the brain functional. It is crucial that healthy fats (unsaturated) are included in the diet each day.
Examples of fats: avocado, butter, cream, nuts & seeds, nut butters, oils (olive, coconut, avocado, etc.)
By working with a coach, you will be able to understand your individual caloric and macronutrient needs.
I am offering three weeks of FREE nutrition/health coaching beginning the week of May 2nd. If you are interested in working with me, just reach out to me at [email protected].
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