Every day we change these essential nutrients, proteins, carbohydrates and fats in our diets. Some of us do it without thinking, while others count every kilocalorie derived from these macronutrients. For those of us who are on a weight loss program, bodybuilding, or just want to follow a healthy lifestyle, pay a little more attention to the ratio of these nutrients in the diet.
To be clear about what macronutrients are, these are substances that are obtained from 3 primary sources:
• Carbohydrates (carbohydrates)
• Protein
• fats
We consume these three compounds in large amounts to provide us with total energy to move. We need these nutrients in the diet to build and repair tissues, regulate bodily processes, and fuel our bodies through metabolism.
Each of these nutrients provides calories in varying amounts:
• Carbohydrates – 4 kilocalories per gram
• Protein – 4 kilocalories per gram
• Fat – 9 kilocalories per gram
Let’s say you looked at the nutrition label on a regular jar of peanut butter, which provides 8 grams of protein per serving, and you want to calculate how many calories 1 serving will provide. This would be:
• 8 grams of peanut butter x 4 calories per gram of protein = 32 calories of protein
Yes, according to health recommendations, your body needs 1 gram of protein per pound of body weight. If you weigh 120 pounds, this equates to 120 grams of protein needed daily in your diet.
The peanut butter example would have given you 8 grams of protein and now you need to get the remaining 112 grams of protein, either from more peanut butter or with other protein from animal and plant sources, to meet all of your requirements.
What is the Acceptable Distribution of Macronutrients in the Body?
Who decides how much of any nutrient should enter the body to promote health and prevent deficiencies like kwashiorkor and anemia? Since 1941, the scientific community has been making recommendations on what constitutes a balanced distribution of essential nutrients for the average individual.
The National Academy of Sciences regularly convenes a large group of experts to review the latest science. The recommendations are called Recommended Dietary Allowances (RDAs), but have also been called Dietary Reference Intakes (DRIs).
The percentage of calories from protein, carbohydrate, and fat is a key component of the recommendations. The way macronutrients are distributed in the diet will either put you on the path to health and fitness or, conversely, create a state of ill health and disease. The Acceptable Macronutrient Distribution Range (AMDR) for adults, as a percentage of calories is:
• Protein: 10% to 35%
• Carbohydrates: 45% to 65%
• Fat: 20% to 35%
This range is reportedly the most beneficial for preventing disease risks and deficiencies, while providing essential nutrients for improved health and weight maintenance.
Why are carbohydrates, proteins and fats essential for long-term health?
We all need these macronutrients in the diet, along with vitamins, minerals, and water to survive. These essential nutrients provide remarkable, sometimes incomprehensible functions in our bodies that, if deprived of the proper proportions in our diet, we risk abnormalities and death. These are just some of its important functions:
Carbohydrates:
They provide the highest percentage necessary in the diet according to the DRI.
• They are the main source of fuel
• They are found primarily in starchy foods, fruits, vegetables, and yogurt, and are important for intestinal health and waste elimination.
• Carbohydrates are readily used by the body for energy; all tissues and cells use it
proteins
Did you know that protein is the second most abundant substance in the body, after water?
We need protein:
• To build and repair tissues: it is found in meats, fish, dairy products, meat substitutes, legumes, grains and nuts, and to a lesser extent in vegetables and fruits. The fruit contains about 2 percent protein.
• To create enzymes and hormones to regulate bodily functions
• To provide energy when carbohydrates are not provided
fats
Fats are essential for survival; it is the most concentrated energy source. We need them for:
• Maintenance of cell membranes
• Normal growth and development
• Absorb vitamins (such as ADEK and carotenoids)
• Moderate inflammatory actions
• Important for healthy skin
• Hormone balance
• Moderates cholesterol
The best fats for our diet are essential fatty acids (omega-3 and omega-6). These can be found in fish and fish oil, nuts, seeds, vegetables, and organic vegetable oils.
How can I achieve weight loss through calorie counting?
To lose weight we need:
• Eat fewer calories than our body needs.
• Increase calories burned in physical activity
• Or do a combination of both
The smart way to lose weight without depriving your body of essential nutrients is to reduce calories from food in a way that still meets overall nutritional needs, plus 30 to 60 minutes of exercise, three times a week. The acceptable distribution of macronutrients described above provides room for adjustment. Fat, for example, is recommended between 20-35%, so adjustments closer to the lower end can be made for weight loss.
Start by calculating how many calories are needed in your diet to promote weight loss. Then consume the full required amount of carbohydrates, protein, and fat from high-quality sources. Combine your favorite training (dancing, kickboxing, pilates, karate, weight lifting, zumba, jogging or others) and watch how you lose kilos.
In calorie counting, your dietitian or fitness expert can help you determine how many calories you’ll need. There are also helpful online calculators from reputable sources that allow you to input the necessary statistics to provide you with an estimated number of calories.
To achieve a weight loss of one pound per week, for example, a person would require a reduction of 500 kilocalories per day for 7 days. As a general rule of thumb, 1 pound (0.5 kg) of body fat contains 3,500 kilocalories.
If you choose to lose 20 pounds (9 kg), for example, using this rule, you will achieve your weight loss goal in approximately 20 weeks or 5 months.
The fundamental principles remain the same if we manipulate the macronutrients in our diet. An example would be substituting more protein for less carbohydrate in our diet. We would provide equivalent calories while staying within our body’s optimal carbohydrate requirement, ensuring that we are not consuming excessive amounts that are converted to fat. By understanding macronutrients, while staying within the recommended range, we can promote weight loss, build muscle, and maintain a fit and balanced lifestyle.
