Are you planning to lose weight or are already in the process of doing so? If your answer is in the affirmative, then you should consider the best macronutrient ratio that will make your pursuit more effective. The key to a successful weight loss plan is to track what you eat to know if you’re doing it right.
Though there is actually no optimal macronutrient ratio that is applicable for everyone, you should at least have an idea of them. You may find it helpful in your preparation and your undertaking.
Losing Weight Isn’t So Easy
The goal of losing weight is not a simple matter. Shedding off those pounds to attain your desired physique entails plenty of research and even greater effort.It is so easy to slip and make mistakes, putting you back to the starting point again. But if you have the best plan and the commitment to follow it, it is not impossible to attain.
It is good to have a food diary to track your food and meal choices. If you already have one, be sure to place the amount of your calorie intake because your goal is its deficiency. You must take calories lesser than what you are burning with proper exercise. Then you ask, what about the taking in of macronutrients? Is it good to also track them? Yes, they should also be monitored. They play an essential part in an effective diet regime.
What are Macronutrients and How Important are they?
Macronutrients are chemical compounds that give you the energy you need in order to survive. The three main macronutrients are fats, proteins, and carbohydrates. It is from these macronutrients that you derive important minerals like calcium, potassium, and magnesium. If you don’t take in these macronutrients, your body won’t be able to function well. So even when on a diet, you should still eat and make sure to consume the right proportion of these main macronutrients.
Fats
This macronutrient has 9 calories in a gram. This is why you have to have a moderate fat intake, but not leave it out altogether. One of the most common diet misconceptions is that fats make you fat, making some people avoid eating any food that contains this macronutrient.This is absolutely wrong. This idea does not apply at all. Yes, if you eat a lot of fatty foods, you’ll surely not get any slimmer. So the right thing to do is for you to consume only the proper amounts. Fats are an essential, so you make sure you have the right amount of it in each meal.
So why are fats important and indispensable even when you are on the goal of losing weight? First, it is the nutrient responsible for absorbing essential vitamins: A, D, E, and K. You would not want to compromise not being able to take advantage of these vital nourishment’s, wouldn’t you? Second, it sustains your cell membranes. And lastly and more importantly, it supports growth and development.
Fatty foods that are good for a healthy diet include avocados, nuts, olive oils, and yogurt. Though some meats, butters, and milk products are also good sources of fats, they are not advisable for proper diet and may even jeopardize your health.
Protein
This macronutrient contains 4 calories per gram. It is important for the body’s immune functions and promotes lean muscle mass. Foods that are rich in proteins are fish, lean meats, soy, cheese, and milk.
Carbohydrates
Like proteins, this macronutrient contains 4 calories per gram. Because it has lower calories than fats, it is taken at a higher percentage than the latter when you are on a diet. This is why a low-carbohydrate diet may not be a great idea—a total contrary to popular beliefs. Carbohydrate rich foods are fruits, vegetables, nuts, whole grains and beans.
The Best Macronutrient Ratio
The best macronutrient ratio for weight loss varies because it depends on your body type, metabolism rate, and physical activity. It is different for every person, and the only one who knows the proper ratio for you is yourself. There is no strict rule that implores the exact proportion of these macronutrients as part of a person’s diet.
The Three Body Types and Corresponding Macronutrient Suggested Ratio
1. Endomorph
Persons who are endomorphic have broad body types. Since they have slow metabolism, their recommended macronutrient ratio is 40% fat, 35% protein and 25% carbohydrate. Notice that their carbohydrate percentage is the lowest; that is because they have the lowest carbohydrate tolerance among the three body types.
2. Ectomorph
Ectomorph persons have a thin body type. They have the highest metabolism rate among the three body types. They are also highly-tolerant to carbohydrates. Because of this, they are suggested with a macronutrient ratio of 20% fat, 25% protein, and 55% carbohydrate.
3. Mesomorph
Persons having this body type are muscular. Their metabolism rate and carbohydrate tolerance are in the middle of the two extremes. Because of this, their suggested macronutrient ratio is30% fats, 30% protein, and 40% carbohydrates.
USDA Recommendation
The United States Dietary Association, or USDA, proposes, however, that your daily calorie needs should come from 20 to 35 percent of fats, 10 to 15 percent of proteins, and 45 to 65 percent of carbohydrates. In order to know how much of these macronutrients you are taking, you are advised to check the food labels.
If you don’t know where to start, a good diet plan you can follow is the medifast program. It is a diet plan that you might find surprisingly simple and fun. You can even get some medifast coupons to enjoy some medifast shakes. Their meals, drinks, and recipes, aside from being healthy, are also delicious. You can get your best macronutrient ratio from their weight loss course.
The road to weight loss is one that seems greatly traveled, but it is not the easiest road to take. So don’t let anything block you or make you stray from your path. Take it with patience and determination. You’ll urely arrive at the end in the best shape and in the best of spirits!