MACROS: What are they?
Macronutrients are large amounts of nutrients that the body needs to function at a healthy state. Macros consist of protein, carbohydrates, and fat. Generally, I suggest a very balanced approach to macronutrients because I find it to be most sustainable for people over the long term, gentle on the body yet yielding results. I also focus on food quality for overall for positive health and well-being. I will help determine your caloric goal as well as your macro balance.
Protein: This is the MOST underutilized macronutrient that I notice as I meet with clients: male and female alike. Its suggested you consume 1-1.4 g of protein per ideal lean body mass (or for simplicity .8 to 1.0 per ideal body weight). Most people are consuming a high amount of carbs AND fat and not enough protein so they don’t feel full and aren’t able to lose fat and build healthy muscle mass. Here is a simple example: a 150 lb female wants to weigh 135 lbs and has a body fat goal of 20%. This person would need approx. 108-151 g of protein per day depending on activity level, goals, and current body fat %. When you are meal prepping or cooking START WITH YOUR PROTEIN! This may be as simple as 4-6 ounces of protein per meal. If you are getting enough protein, your carbs and fat are somewhat negotiable depending on personal preference, goals, and your body type as well as any underlying health conditions or food intolerances. For the average person, your protein intake will be 25-35% of total calories. Protein contains 4 cal/g and can be obtained thru whole food sources like beef, chicken, pork, eggs and some nuts and seeds.
Fat: I usually suggest fat make up about 25-35% of your calories as well. Sources of whole food fat may include fattier cuts of meat like bacon, avocado, coconut, and olive oil or raw nut butters. Fat also helps you feel full and is satiating. It also aids in the absorption of vegetables like on salads, for example.
Carbohydrates: Carbs get a bad rap sometimes, but for MOST people I find maintaining an extremely low carb lifestyle is not sustainable long term. That being said I suggest a carb range of about 35-45% of total calories. Sources of whole food carbs can come from potatoes, both white and sweet, quinoa, jasmine rice, fruits and vegetables.
This program made me much more aware of the food I consume and gave me a kick in the butt to make better choices. Sarah is SO engaging in person and on video!
There are MANY other factors that go into weight loss and changing body composition besides macros: like fiber, water, food intolerances, activity level and age. If you want to lose fat and maintain muscle, gain muscle, or just maintain your weight but look more defined I can help you with all these goals. I will gather pertinent information in a free discovery call and set up a plan for you!
Mistakes people make in macro tracking:
Being too restrictive
Guessing numbers for calories of foods
Forgetting to track foods
Not weighing proteins
Reaching for junk when you are hungry
Not preparing meals ahead (#1 key to success in my opinion)
Being too obsessive about numbers which sucks the enjoyment out of the process!
CONFUSING? That’s ok! I'm here to help you figure out your calories and macronutrient profile for your goals TODAY! I can help you with tracking and accountability as well! Find information on Nutrition Coaching HERE.
Smoothie of the Month
June: Blueberry Beet Ginger Smoothie
1 small beet peeled and sliced thin
1 tablespoon lemon juice
1 teaspoon fresh grated ginger or 1 tablespoon ginger juice
1 teaspoon honey
1 cup frozen blueberries
½ cup water
Blend all ingredients with ice and serve