You might be one of those who wish to lose their weight but are confused about what and how much to eat right? Let's get it clear for you now. Macros refer to the foods which provide you with energy. The 4 macro nutrients include protein, carbs, fat and alcohol. Let us now have a look at the best macro split for shedding weight.
Make sure you choose nutrient dense foods
Foods which have a lot of nutrients are really low in calories. The main nutrient dense foods include healthy fats, vitamins, minerals, lean protein, fiber as well as other compounds for instance phytochemicals. Popular examples include whole grains, legumes, fruits, vegetables, fish as well as lean meat.
Most of the foods mentioned above are packed with fiber and have a lot of water content in them. Both water and fiber are well known to keep the stomach full for a long period of time and these also mean consumption of fewer calories.
Increase intake of foods high in protein
Protein enriched foods keep the muscles strong, keep the stomach fuller and have high thermic effect which is why it is preferred to take foods rich in protein. You can go for chicken, fish, grains, eggs, dairy and even go for protein shakes.
Reduce high carb foods and fats
High carb foods and fats can lead to extreme weight gain and then it will be impossible to reduce weight. High carb foods include donuts, potato chips, fizzy drinks, cookies, crackers as well as processed foods.
Although these foods are not purely addictive but they can be quite hard to resist and once you start eating them it wont be long before you are already over weight.
Choose such a macronutrient ratio to which you can stick to
The composition of macronutrients does not influence fat loss but it can motivate you to follow a calorie restricted diet for sure. In order to increase your chances of following a calorie restricted diet, it is best to individualize the macronutrient ratio which is based on your health as well as preference.
You should opt for such a diet which has the right amount of macronutrients and balance of macronutrients as this will then be effective for weight loss. The best recommendation so far that we have found out regarding the correct ratio of macronutrients by the institute of the medicine of the national academies is as follows:
- 45 to 65 percent of the calories should come from the carbs
- 20 to 35 percent of the calories should come from the fats
- 10 to 35 percent calories should come from the proteins
However, as for you, you should choose the diet which suits you and fits in to your lifestyle. This will then be easier for you to continue along with the diet and go for shedding weight. It will be initially hard but with time, you will get used to it.
The bottom line
Macronutrients refer to protein, carbs and fats and they are the basic components of every kind of diet. The ratio of macronutrients does not necessarily influence weight loss and as you read above the mentioned ranges of daily calories, opt for a diet which you think you can continue in the long run.
If you are quite serious about losing weight, then opt for the diet you are comfortable with and along with that you have to put your focus on eating healthy foods and eating limited amount of carb enriched foods. Thus, this can be called as the best micro split for shedding weight!