When it comes to maintaining a balanced diet and achieving your health and fitness goals, understanding the wonderful world of macronutrients is essential. Macronutrients, often referred to as “macros”, are the nutrients our bodies need in large quantities to function optimally. In this blog post, we will explore what macronutrients are, why they are crucial for your well-being, and how being aware of them can help you manage your appetite effectively.
What Are Macronutrients?
The Importance of Macronutrients
Understanding the importance of macronutrients is key to making informed dietary choices. Here’s some of the reasons why they matter:
- Energy Source: Carbohydrates are the body’s primary energy source. They provide the fuel needed for daily activities, exercise, and bodily functions.
- Digestive Health: Fiber, a type of complex carbohydrate, supports healthy digestion. It adds bulk to the diet, aiding in regular bowel movements and preventing constipation. Soluble fibers like the one you get in beans, avocado and oats, can play a role in improving cholesterol levels.
- Muscle Health: Proteins are essential for building and repairing muscles. They are vital for those looking to build or maintain muscle mass, as well as for overall strength and function.
- Hormone Production: Fats play a significant role in hormone production, including hormones that regulate appetite and metabolism. A well-balanced intake of fats is crucial for hormonal balance.
How do I calculate the macros I need?
Calculating the macros you need for a healthy diet involves determining the appropriate ratio of proteins, carbohydrates, and fats based on your individual goals and lifestyle. A common approach is to use a macronutrient ratio, such as the 40-30-30 split, which suggests 40% of daily calories from carbohydrates, 30% from protein, and 30% from fats. This spit typically works well for individuals looking to lose a pound of weight per week with a 500 calorie deficit. However, it’s essential to tailor these ratios to your specific needs, which may vary depending on factors like age, gender, activity level, and health objectives. To get started, you can use online calculators. Focusing on the numbers is not necessary to do on a daily basis. Consulting a Registered Dietitian who can provide personalized guidance can reduce the burden of being number focused too often. Great news – our weight loss program gives you 30 minutes a month to chat with our wellness team about topics just like this! Remember that achieving a balanced diet is not just about hitting specific macro targets but also about incorporating a variety of nutrient-rich foods into your meals to ensure overall health and well-being.
Managing Appetite with Macronutrients
Now, let’s get into into how being aware of macronutrients can help you manage your appetite effectively.
Proteins and Appetite Control: Protein-rich foods, such as lean meats, poultry, fish, tofu, and legumes, can help you feel full and satisfied for longer periods. This is because protein triggers the release of hormones like leptin, which signal fullness to the brain, while reducing the production of ghrelin, the hunger hormone. For those on weight loss medications, these medications will also have an affect on these hormones. Consider adding these into your meals and snacks to amp up the protein you’re consuming.
- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna, cod)
- Dairy products (Greek yogurt, cottage cheese)
- Legumes (edamame and lupini)
A study published in the American Journal of Clinical Nutrition found that increasing protein intake led to reduced calorie consumption and improved appetite control.
Carbohydrates and Satiety: Complex carbohydrates, found in foods like whole grains, vegetables, and fruits, are rich in fiber. Fiber not only aids in digestion but also helps regulate blood sugar levels, preventing energy crashes and cravings. Fibre is also a way to add volume to your food for little additional calories.
Here are our favourite sources of carbs:
- Whole grains (steel cut oats, quinoa, brown rice)
- Vegetables (broccoli, spinach, cabbage)
- Fruits (apples, berries, pears)
- Legumes (black beans, lentils, chickpeas)
The Journal of Nutrition published research suggesting that fiber-rich foods are associated with lower weights, suggesting a role in prevention of elevated weight.
Healthy Fats and Hunger Suppression: Incorporating healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet can keep hunger at bay. Fats slow down digestion, helping you feel fuller for longer and reducing the urge to snack on high-calorie foods. Again, for those using weight loss medications, the effects will be similar. Please note: if you’re taking Contrave, your medical team will have advised you to reduce greasy and fatty foods from your diet to help ensure the medication works as expected. Check in with your Registered Dietitian to ensure that you aren’t consuming too much fat while on that medication.
These are a few examples of healthy fats to add, in small amounts, to your meals:
- Avocado
- Nuts and seeds (almonds, chia seeds, flaxseeds)
- Olive oil
- Fatty fish (salmon, mackerel, sardines)
A study in the International Journal of Obesity indicated that healthy fats are associated with decreased hunger when consumed as part of a healthy diet. However, there are many factors that can influence this such as genetics, physiology, and food consumption behaviours.
Putting It all together:
Keep in mind that macronutrients are only one aspect of nutrition. The more important aspect is putting it together into a healthy and satisfying meal. There are two easy methods which you can use together to turn macros into a meal that you’ll actually want to eat!
The plate method:
Split your plate into a half and two quarters.
- The half of your plate should be filled with veggies: a salad, steamed or roasted veggies are a good option.
- One quarter of your plate can be lean protein: think a chicken breast or a piece of white fish.
- The last quarter of your plate is your carbohydrates: brown rice or quinoa as examples.
For your fats, they may already be incorporated into a part of this meal, say if you eat a fattier type of protein (like salmon) or if you put a dressing on your salad. Try to keep the fat to about one tablespoon.
Credit: https://food-guide.canada.ca/en/
The hand method:
Your hand can be used to measure your servings of each macronutrient:
- Protein: The palm of your hand should be the size of the piece of protein you have
- Carbs: A fist should match your carbohydrates needed
- Veggies: Two fists will equal your amount of veggies
- Fat: Your thumb can be used to measure the fat you add to your plate.
Conclusion
Understanding macronutrients and their role in your diet is essential for managing appetite, supporting overall health, and achieving your fitness goals. By incorporating the right balance of proteins, carbohydrates, and healthy fats into your meals, you can maintain a sense of fullness, stabilize your energy levels, and make more informed dietary choices. Remember that a well-balanced diet, rich in diverse macronutrients, is the key to a healthier and more satisfying lifestyle.
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