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what are macros when you are new to the
journey and are trying to immerse
yourself it can be pretty intimidating
as it is you're doing your research
you're watching videos it is so much
information to take in and process and
then you hear people blabbing about
macros like it's a common word
macros say what
so macros are simple but we could talk
forever about them i'm going to do my
best to extremely briefly break it down
macros are macronutrients macronutrients
are nutrients that provide calories and
energy
macro means large so macronutrients are
nutrients that are needed in large
amounts the three macronutrients are
carbohydrates protein and fat each
macronutrient provides calories but they
provide different amounts carbs provide
four calories per gram
protein provides four calories per gram
and fat provides
nine calories per gram if you look at a
nutrition label and a product has 10
grams of carbs you know that about 40 of
those calories are from carbs because 10
times 4 is 40. it doesn't always work
out exactly but it should be close so
you will find quickly that channeling
your middle school math teacher will be
useful in the nutrition world let's
tackle the biggest category and my
favorite category first
carbohydrates thumbs up if you're a
carbs fan so carbs are used as fuel and
energy they're mainly found in fruits
vegetables starchy foods like grains and
potatoes beans and those are healthy
examples of carbs so why do carbs get a
bad reputation not all carbs are created
equal without getting too detailed uh it
is important to understand that there
are simple and complex carbs and even
within those categories they aren't all
the same simple carbs are made up of
just one or two sugar molecules they are
the quickest source of energy and they
are easy to digest
so table sugar honey syrup candy uh and
fruit
that's where it gets confusing
most simple carbs aren't things we want
to make a bulk part of our diet but
fruit is and we shouldn't be afraid of
the sugar and fruit complex carbs are
made of a string of sugar molecules and
those take more time to digest because
of the fiber and they also offer
vitamins and minerals you know greens
whole grains oh starchy vegetables like
potatoes corn did i already say beans
lentils
so what to take from this macro wise is
that there are different kinds of carbs
and we need both but we want to make
sure we're getting the most food for
fuel types of carbs and within carbs
there are sugar and fiber which is why
you see them indented beneath the carbs
on a nutrition label a lot of people
don't realize that sugar and fiber are
carbohydrates now also you do need large
amounts of fiber to function properly
and remember macro means
large very good so a lot of times people
think fibro is a macronutrient but fiber
is something that your body actually
can't break down and use for energy so
it doesn't technically qualify as a
macronutrient and a little bit technical
there moving on to protein protein is a
part of a balanced diet it helps with
growth
immune functions preservingly muscle
mass it is found in meats poultry fish
cheese milk
less amounts in fruits and vegetables
when we eat these foods our body breaks
down the protein that they contain into
amino acids which are essentially the
building blocks of proteins some of
these amino acids are essential which
means we need them from our diet and
some are non-essential meaning our body
can make them on its own protein from
animal sources has all essential amino
acids and most plant-based sources of
protein do not most not all that doesn't
mean that you need animal products to
get all of the essential amino acids but
it is an easier way to do it this is not
a video to tell you to eat or not eat
meat i'm just giving you the facts and
let's move on to fat so fat also gets a
bad rep but we do need it after all it
is a macronutrient for a reason we need
fat for growth
development energy it's actually the
most concentrated source of energy
vitamins and minerals so this is where
we get many of our micronutrients as
well it's also good for cushioning
organs maintaining cell membranes
fat is found in meat poultry nuts milk
oils fish grains again there are a few
different breakdowns here we have
saturated unsaturated and trans fats now
trans fats are the ones we want to
pretty much avoid completely some animal
products contain naturally occurring
trans fat but most trans fat is formed
through hydrogenated oil so uh baked
goods snacks fried foods doughs
margarines these all often include trans
fats and if it says trans fat on the
label then you really want to have it
not be a part of your regular diet
saturated fats are also found in animal
products and we want to limit our intake
but they are not nearly as bad as trans
fats both trans and saturated are the
fats we're always hearing about that can
lead to heart disease and raise
cholesterol if we consume too much
unsaturated fats are what we always hear
as healthy fats they're found in olive
oil avocado nuts seeds
these are shown to decrease the risk of
heart disease but we still need to be
aware of our overall consumption which
leads me to the most dreaded part that i
hate talking about how much of each
macro do we need i cannot tell you that
i can share the recommended amounts
which are very debatable uh but sharing
anything else would just be my opinion
which is not what this is about
and different lifestyles and different
diets promote different ratios you
really have to find the one that works
for you a basic guideline and starting
point would be those recommended levels
what i want you to keep in mind is those
numbers that we talked about at the
beginning so four calories per gram of
carbs and protein nine calories per gram
of fat so this means fat is almost
double the calories per gram which is
why we have to consume less of it
especially if we're consuming larger
amounts of other macronutrients because
at the end of the day our calorie intake
does matter as a human you only need a
certain amount of energy and calories
and that number can vary greatly by
person based on your history your
fitness level lifestyle metabolism
genetic predisposition but it still does
matter i am not here to argue with you
on which lifestyle is best
free to buy in health if you're saying
well people that are key to eat large
amounts of fat that is absolutely true
but they also eat minimal carbs so they
are getting their calories from the fat
and the protein instead of the carbs all
of these different lifestyles can work
for different people but everyone who
has found success on them has some sort
of balance with their macronutrients
that allows them to eat that certain
amount of calories so there is no high
protein high carb high fat diet that
works that i know
also i want to know which macronutrient
is your favorite to eat carbs protein or
fat i hope you learned something about
the basic breakdown of macros if so
please give this video a thumbs up i
don't want to tell you how much to eat
and i don't want you to be consumed with
eating a certain amount of calories or
tracking your macros unless of course
that's something you want to try but
understanding what the macros are will
help you make better choices as you
learn more on your journey i know i
personally have changed my mind many
times on my journey as i learn more and
test out my body to see what works for
me you know i've tried higher fat lower
fat higher carbs higher protein it's
going to be different for everyone and
that's okay that's why i'm doing this
series to help spread the word that we
can all co-exist with our different
lifestyles we can support each other
along the way
have a great day and remember it's all a
matter of mind over munch
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