You most likely know what calories are, and hopefully you know that in order to lose weight one need to reduce your caloric intake. You have probably tried to reduce the calories by eating less, but still not seeing the results you were hoping for… Let me tell you, the problem might not be in the number of calories you´re eating but rather in the kind of calories you´re eating.
What, different kinds of calories?!?
Yes, you have heard of carbohydrate, protein, fat, these are called macronutrients/macros and if you´re trying to lose weight fast and improve your physique these are the ones you should keep track of, and not the calories.
These macronutrients are what makes up the caloric content of food, and every macronutrient contain a certain amount of calories
- 1 gram of carbohydrates contain 4 calories
- 1 gram of protein contain 4 calories
- 1 gram of fat contain 9 calories
When you understand the macro intake that you need in order to reach your goal you can for example, easily go on a weight loss diet without feeling like shit. Since you know what proteins, fats and carbohydrates you need to reach you can now indulge in certain foods that might not be that healthy, as long as they fit in your macros.
Your goal should decide in what proportion you should divide your macros in, whether you want to increase your metabolism, build muscle or lose fat.
The general recommendation is:
- Boost metabolism/build muscle = 35 percent protein, 40 percent carbohydrates and 25 percent fat
- Lose fat = 45 percent protein, 35 percent carbohydrates and 20 percent fat.
I hope this given you a somewhat of an overview of what macronutrients are and that you can implement some of the information above in your fitness journey.
I will soon be publicizing my own e-book in which I will go over this more in depth and share exactly what I did with my nutrition and training in order to lose 20 pounds in 30 days, going from 212 pounds down to 192.