The nutritional approach “if it fits your macros” (IIFYM), is pretty popular at the moment. The general concept is that you have a daily quota of carbs, fats and protein to hit.
Most people I know who use this aren’t too worried about what foods these numbers come from, it’s more a case of just getting them in. In my opinion this isn’t the best way to go about things but I do like the idea of having a rough guide when it comes to macronutrients.
Carbs have become quite a controversial subject lately in the fitness industry. A lot of people hear “low carb” and think here we go again… The reason low carb diets became widely subscribed by fitness professionals isn’t necessarily because we are consuming too many of them. Most people simply get them from the wrong source. Personally I have around 200-220g of carbs on a training day and 180g on a rest day. These come from Veg, Rice, Quinoa, Sweet Potato etc. Carbs are not the devil if you get them from them right foods the will aid digestion and improve protein synthesis. If you have been following a low carb diet I would recommend upping your carbs gradually.
Fats are slightly more complicated but a similar common sense philosophy is what will work for you here, strictly speaking dietary fat is not what makes you fat. You need a certain amount of fat in your diet if you are looking to lose bodyfat.
Yes I know that sounds counter intuitive, but good fats such as those you get from oily fish, nuts, avocado, coconut oil, nut butters etc. will actually aid fat loss, they act to improve cell signalling and cell permeability (aka speed up metabolism). You want to avoid artificial fats such as trans fats as much as possible, things like pizza dough, margarine, fried foods etc. Low fat foods are very often worse for you than the full fat version.
Protein is relatively simple in comparison to fats and carbs. If you train regularly I would say a good place to start would be 2g protein per kilogram of body weight. If you are relatively in-active I would say probably more like 1.5g per kilogram.
Protein will not only help with that it will also improve immune function, satiety and speed up recovery. Most people I speak to don’t consume enough protein daily, if you are a vegetarian then you better make sure quinoa, beans, lentils, and eggs are at the top of your next shopping list (Hopefully the whole egg- cholesterol myth has been put to bed now).
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