Estimated reading time: 6-7 minutes
In recent years, macro-balanced diets have become increasingly popular for people trying to achieve their fitness and wellness goals. A macrobalanced diet is a nutritional approach that focuses on balancing macronutrients, proteins, carbohydrates and fats in a specific ratio to meet individual needs.
The American Osteopathic Association website states, “The ideal macro ratio depends on whether your personal goals are to lose weight, build muscle, resistance train, or simply maintain a healthy weight, as well as how your body responds to particular foods.” “.
Here’s a breakdown of a macrobalanced diet and how you can make it work for your tastes and lifestyle.
What is a Macronutrient?
Macros are the largest nutrients that the body requires in large quantities to provide energy and maintain overall health with the three main macros being carbohydrates, proteins and fats.
Carbohydrates are the main source of energy for the body and can be found in foods such as grains, fruits, vegetables and legumes. Medline Plus says there are three different types of carbohydrates: sugars, starches and fiber.
Protein is essential for building and repairing body tissue and can be found in foods such as meat, fish, eggs, beans and dairy products. Harvard Health says you need just 0.8 grams of protein per kilogram of body weight, according to the Recommended Dietary Allowance.
Fats are an important source of energy for the body and are necessary for the absorption of some vitamins and minerals. They can be found in foods such as nuts, seeds, oils and fatty fish. Many people may avoid fat in their diet, but the type of fat does matter. There are good fats, according to Harvard Health. These are known as monounsaturated and polyunsaturated fats and reduce the risk of disease. You’ll find them in vegetable oils, nuts, seeds, and fish.
Each macronutrient provides a different amount of energy per gram. Carbohydrates and protein both provide 4 calories per gram, while fat provides 9 calories per gram, according to the U.S. Department of Agriculture. The body uses these macronutrients in different ways, depending on an individual’s energy needs and overall health.
Benefits of a macro-balanced diet
There are several benefits to following a macro-balanced diet. One of the most significant benefits is improved weight management. By consuming a balanced ratio of macronutrients, individuals can better regulate their appetite and control food intake. This can lead to a reduction in overall calorie burn and result in weight loss over time, says an article in Men’s Health.
A macro-balanced diet can also improve energy levels and enhance athletic performance. Consuming a balanced ratio of macronutrients can provide the body with the fuel it needs to perform physical activity and recover from workouts. Additionally, consuming an adequate amount of protein can promote muscle recovery and growth.
Finally, a macro-balanced diet can promote overall health and reduce the risk of chronic disease. The Centers for Disease Control say good nutrition can reduce the risk of obesity, heart disease, type 2 diabetes and some cancers.
A balanced intake of macronutrients can provide the body with the essential nutrients needed for optimal health, including fiber, vitamins and minerals.
What does a macrobalanced diet look like?
The recommended macronutrient ratio for a macrobalanced diet can vary depending on individual needs and goals. However, a common macronutrient ratio is the 40/30/30 ratio, which involves eating 40% of your calories from carbohydrates, 30% of your calories from protein, and 30% of your calories from fat. This ratio is often used for weight management and can be adjusted slightly to suit individual needs.
Individuals looking to gain muscle mass or improve athletic performance may require a higher protein intake, typically about one gram of protein per pound of body weight. For people with specific health conditions, such as diabetes, a different macronutrient ratio may be recommended.
Tips to get started
1. Calculate your daily calorie requirement
Before starting a macro-balanced diet, it is important to calculate your daily calorie requirement. This can be done using an online calculator or by consulting a registered dietitian. Once you’ve determined your daily calorie needs, you can begin calculating the appropriate ratio of macronutrients.
2. Plan your meals in advance
Planning your meals ahead of time can help you consume the appropriate ratio of macronutrients. Start by creating a weekly meal plan that includes meals and snacks with a balanced ratio of carbohydrates, proteins and fats. The Eat This Much website has a meal planning calculator that can help you track your daily calories and find recipes for each meal to help you reach your goals. This can help you avoid making poor food choices when hunger strikes.
3. Use a food scale
Using a food scale can help you measure portion sizes accurately and ensure you’re consuming the appropriate amount of macronutrients. Measuring and monitoring your food intake can also help you identify areas where you may need to adjust your macronutrient intake.
4. Choose foods rich in nutrients
When following a macro-balanced diet, it is important to choose nutrient-dense foods that provide the body with essential nutrients. Try to consume a variety of fruits, vegetables, lean proteins, whole grains and healthy fats.
5. Be patient
Adjusting to a macro-balanced diet can take time. Be patient and give yourself time to adjust to the new way of eating. Remember that consistency is key, and making small, gradual changes over time can pay off
6. Track your progress
Regularly monitoring your progress can help you stay motivated and make changes to your diet as needed. Keep a food diary to track your macronutrient intake and weigh yourself regularly to track your progress towards your goals.
Let Beehive Meals do the heavy lifting!
Beehive Meals was created to help take the cumbersome work out of the family dinner by allowing customers to skip the steps of planning, buying and preparing a meal. All that’s left is to throw the meal into your slow cooker, maybe add a side or two, and then enjoy it with your family!
Beehive Meals’ macro-balanced meals are designed to include high amounts of protein, low amounts of fat, and fluctuating carbohydrates to allow for flexibility in meal planning. Plus, they offer an ever-growing list of serving suggestions to help you craft and tailor your meals to meet your daily macronutrient needs.
The meals are designed to feed both you and your family so you no longer have to prepare something separate for you and your family (or you can save money by doubling down on leftovers). Many of the family favorites have been updated to include at least 25% more protein to allow for more macro-balanced options.
Visit the Beehive Meals website to explore their meal options and take one more thing off your plate.
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