A recent trend in weight loss is counting macronutrients. These are nutrients that your body requires in large amounts for normal growth and development — namely, carbs, fats and proteins. On the other hand, micronutrients are nutrients that your body only calories per gram of protein in small amounts, such as vitamins and minerals.
Counting macronutrients is similar to counting calories but differs in that it considers where the calories come from. This article reviews the best macronutrient ratio for weight loss and why diet quality matters. When it comes to losing fat, how much you eat matters more than the amounts of carbs, fat and protein in your food. During the first two months of the study, the low-fat diet group consumed 20 grams of fat per day, while the low-carb group consumed 20 grams of carbs per day. After two months, people in both groups began adding either fats or carbs back into their diet until they reached the lowest level of intake they believed they could maintain. At the end of the study, the low-fat diet group lost 11. Summary Research shows that you can lose fat regardless of your macronutrient ratio.
Moreover, different macronutrient ratios do not significantly affect how much total fat you lose in the long run. A calorie measures the amount of energy a particular food or beverage contains. Whether from carbs, fats or proteins, one dietary calorie contains approximately 4. By this definition, all calories are created equal.
However, this assumption fails to consider the complexities of human physiology. So, while 100 calories of broccoli and 100 calories of doughnuts contain the same amount of energy, they affect your body and food choices much differently. 100 calories and pack eight grams of fiber. Now imagine eating four cups of broccoli in one sitting. Not only would it take a lot of time and effort to chew, but its high fiber content would leave you feeling much fuller than eating one-half of a doughnut, in which case you will most likely eat the other half. As a result, a calorie is not just a calorie. You should also focus on diet quality to increase dietary adherence and fat loss.
Summary Calories supply your body with the same amount of energy. However, they differ in how they affect your health and ability to stay on track with your diet. To lose weight, you must create a calorie deficit by eating fewer calories than you burn. Once you create a calorie deficit, it’s important to account for the types of foods you’re eating as some are more diet-friendly and nutritious than others. Here are some foods and macronutrients to focus on along with some to limit. Nutrient-dense foods pack fiber, lean protein, healthy fats, vitamins, minerals and other beneficial compounds like phytochemicals. These include foods like dairy, beans, legumes, whole grains, fruits, vegetables and lean meats and fish.
Many of these foods are also rich in fiber and contain a high percentage of water. Look for lean animal-based sources like meat, fish, poultry, eggs and dairy. You can also get your protein from plant-based sources like soy, grains and certain vegetables, including green peas. Protein shakes or meal-replacement beverages are also a good option in between meals or in place of a meal to increase protein intake.
Independently, carbs or fats don’t have addictive qualities, but together they can be hard to resist. Summary The foods you eat can impact your fat loss efforts. Consume foods that are nutrient-dense and high in protein but limit foods that contain a combination of carbs and fats, as this combo makes them addictive. While the macronutrient composition of your diet may not directly influence fat loss, it can affect your ability to adhere to a reduced-calorie diet.