Every year there always seems a new diet that claims that you’ll shed 40 pounds in weeks without having to sacrifice those things you like whether its pizza, ice cream, chips, you name it. Then they’ll present you with customer testimonials of how effective it is and show you these amazing before and after transformations with charts of scientific data on the science behind it. It just seems a little to good to be true to me. And after being in the fitness industry for 7 years, why is it that I’ve never encountered a person who actually had success doing one of these diets. I’m curious as to how many of these “diets” are legitimate when it comes to loosing the weight in a healthy manner and keeping it off. There is one method that I know that is proven to be effective:
Staying consistent and coming up with a diet thats customized towards what your macronutrient levels should be. Put simply, whenever you hear the term counting macros refers to tracking your daily intake of fats, carbohydrates and protein.
WHY ARE MACROS IMPORTANT?
Counting your macronutrients are absolutely essential to make sure you’re staying consistent with tracking your daily caloric intake and a well balanced diet thats providing enough nutrients to promote fat loss while limiting the amount of muscle you’ll lose. This is essential since muscle has a direct correlation to your metabolic rate and if not preserved, you’re weight loss becomes nearly impossible to sustain.
SEE NEXT PAGE: HOW TO CALCULATE YOUR MACROS
HOW TO CALCULATE YOUR MACROS
There is no one single answer on how to calculate your macronutrients. It will depend upon what your current diet looks like and how your body metabolizes food. A good rule of thumb however is if you are looking to lose weight would be to multiply your current body weight X 9 – 12 (this will give you a rough estimate as to how many total calories you need to be eating in one day). On the other hand, if you’re looking to gain weight multiply your current body weight X 14 – 18. Then what what you want to do is have a good ratio established between fats, proteins, and carbohydrates where 40% of your caloric intake consist of protein, 35% carbohydrates and 25% fats or 40/35/25.
2450 calories a day – 12 calories per lb of body weight (assuming this person is at 205 lbs.)
45% protein 30% carbs 25% fat
276g protein (2450 x .45 = 1103/ 4 = 276)
184g of carbs (2450 x .3 = 735 / 4 = 184)
68g of fat (2450 x .25 = 683/ 9 = 68)
EASIEST METHODS TO TRACK YOUR FOOD
The rising popularity of calorie counting apps like myfitnesspal make it possible for anyone to track their food. However the only downside to this is you want to make sure that the food that your inputting into your smartphone is the same that you’re inputting into your mouth. For me personally, I like to use a digital scale to weigh out whatever it is I’m eating in grams and then plug that serving amount into my phone so I know exactly what I’m taking in.