What is Protein? Fats? Carbs?
Protein is a macronutrient that is used by your body to build things such as muscles and hormones and antibodies. Fats are higher in calories and very satisfying foods, great for cutting down on hunger and craving. Finally, our “evil” carbohydrates. Why? Because they’re, the ones that get turned into sugar in your body, which is a quick energy source or fuel for your body, however it also causes a rise in insulin which signals the body to keep and store bodyfat.
Insulins main job is to store calories in your body, so you have energy available even when you aren’t eating. However many people who are slow to lose weight or body fat have trouble with insulin resistance. Why? Well. after years of overeating of carbohydrates, particularly refined ones like your breads and pastas, and cereals and muffins and pretzels and most other processed and snack foods like this, it has caused their cells to become insulin resistant. This means to become less sensitive to insulin and with this lack of sensitivity, the nutrients you eat are not properly leaving your blood and then going into your cells. Then the sugar and insulin piles up in your blood which is the exact opposite of what you and I want to happen.
When you’re trying to lose weight once your insulin is high, then fat-burning is turned off or blocked. So when you want to accelerate your body fat loss, then you must adjust your macronutrients. I call this macronutrient manipulation. I try to adjust not only the percentage of carbohydrates, fats and proteins, but both how and when I eat each of these macronutrients throughout the day.
The longer that we do this , then it will help your body regain insulin, sensitivity. Which sounds bad BUT is really good!! lol Now the good place to start is to limit your carbohydrates to a maximum of 25 % of your calories per day. This really will lower dependence insulin.
The great thing about how I diet this way is that I do not count calories. However, if you are eating about 1500 calories a day, that would mean that you would want to keep the number of grams of carbohydrate reading below 85 grams per day. Now, this is NOT always easy. To give you some perspective on this a medium sized banana has about 25 grams of carbohydrates and 2 slices of whole wheat bread is about the same.
Bread can easily have 25 grams of carbs and 3 cookies or so usually contain 25 grams of carbs. So if you eat any 3 of these foods in one day, you would already max out your total carbohydrate allotment. Also you are not going to get enough hunger satisfaction.
We all must deal with cravings, this highlights the importance of selecting the right foods at the right time when you want to lose weight. When you’re keeping your carbs low, then you need to rely on non starchy vegetables for the majority of your carbohydrates. So until you lose the desired weight it is best to eliminate the sweets.
Vegetables are better than fruits as they have lot of volume which fills up your stomach and keeps you from being hungry, while also keeping your hunger fully under control as you accelerate your fat loss. I recommend that You keep your healthy fats high, starting at 35 to 40 % of your calorie intake.
So you can get healthy fats from like nuts and seeds and avocados and eggs in your daily diet. This helps to keep your fats high and keep your carbs low. The remainder of the calories would come from protein and this is a good starting point for many people to start to cut fat and feel better.
However, if you are someone whose metabolism is particularly slow, you might need to drop your carbs even lower and replace those lost carbs with fat grams. This then moves you into more of what is called a ketogenic diet, which is a very low carbohydrate diet. Keto diets push your body to rely mainly on ketones for energy.
Ketones are an alternative fuel that your body can use when sugar, is not available. The neatest thing about using ketones as fuel is that ketones are produced by your liver from fatty acids, which are the molecules that make up fats.
Basically when your body is producing ketones, you are burning fat to reach the state of ketosis. To get here most say you have to be pretty strict in adjusting your macros. A base for this concept has a starting place for a ketogenic diet would be getting 70 percent or even more of your daily calories from fat and less than 10 percent from carbohydrates.
A ketogenic diet can be quite effective and might be what you believe that you need. I will be talking more about ketogenic diets in future posts. This post is mostly about learning about the different Macros and some about manipulating when and how we eat them to lose weight.
Basically if you try a diet and you are not losing fast enough and you want to accelerate your results, then one way to do that is by eating a satisfying diet by boosting your fats and keeping your carbs low.
My weight loss program teaches how to even better manipulate your macros and lose both quicker and easier. I provide you with the recipes and the meal plans ideas that can help you to be successful. I will walk you through how to get fast and effective weight loss results by simply adjusting your macros. Basically what to eat and why you are eating it so you know why you are doing it and how to properly do it.
So if you’re interested in that, I will leave my links below and also some other links that you can learn more thanks for reading!