As you know from reading my article Energy Balance: Calories In vs. Calories Out, you can eat nothing but donuts and cake for a week while losing weight if you're in a caloric deficit.
While energy balance is the most influential dynamic for weight change, this article focuses on another important factor to consider while striving for your goals.
Macronutrients
Commonly referred to as "macros," protein, carbohydrate, and fat are the three high-level divisions that every food falls into. If body composition means anything to you, then the macronutrient composition of your diet is worth taking into account.
I. Protein
I listed this first because it's the component of your diet that can be most easily neglected and is also most vital to muscle. Whether your focus is to build muscle, lose fat, or both, adequate protein intake is absolutely necessary for muscle growth and preservation.
Calories per gram: 4
To optimize body composition, comprise your diet of 0.8-1.0 gram of protein per pound of body weight.
Quality sources of protein: Chicken, turkey, tuna, lean beef or any other lean meats, skim milk, Greek yogurt, and whey.
II. Carbohydrates
This is the most flexible component of your nutrition. Contrary to popular belief, carbs aren't the evil macro to be avoided at all costs. If you've ever attempted to lift weights after eating very low carbs for an extended period, you can vouch for the vitality of this macronutrient. During exercise and weightlifting, the glycogen stores in your muscles are used as fuel for contraction. A moderate intake of carbs following a workout refills glycogen stores in your muscles, helping them repair and adapt. Men and women metabolize carbs in slightly different ways, but the main principle stands; the more active you are, the more carbs you can add to your diet. Stressing about the quality of the carbs you take in is far less important than most people would admit, assuming you don't have a gluten allergy or some other digestive issue. Your body uses the simple carbs from Skittles in relatively the same manor as the complex carbs from whole-grain spaghetti, the only difference being the pasta contains several additional micronutrients as opposed to Skittles made of pure sugar.
Calories per gram: 4
Daily carbohydrate intake can be cycled from minimal all the way up to about 2.0 grams per pound of body weight or higher depending on your activity level.
Quality sources of carbohydrates: Fruits, vegetables, and whole grains.
Other sources of carbohydrates: Low-fiber types bread and anything with sugar.
Use carbs as a tool for your muscles when you need them, but make sure a solid amount of your carbohydrates are coming from nutritious, fibrous foods.
III. Fat
The most palatable macronutrient also happens to be the least satiating and most calorie-dense. In other words, 600 calories of a fatty food appears significantly smaller and less satiating than 600 calories of protein and carbs. Fats are an extremely easy way to surpass your calorie mark without ever realizing it. While necessary for vital body functions, most of us don’t have any trouble reaching adequate fat intake on a daily basis. The interesting thing about fat is that your body only needs about 0.3 grams per pound of body weight every day. Adding more than this doesn't provide much of a benefit either in terms of body composition or performance, especially considering that dietary fat is stored as body fat easier than protein or carbs. If you’re focusing on weight gain, some additional fat can be accommodated simply because you have more room for calories. While striving for a caloric deficit, however, attempting to squeeze in more fat can leave you feeling less satiated than if you were to fill those calories with more protein or carbs.
Calories per gram: 9
High-fat foods: Oils, nuts, butter, whole-fat dairy, guacamole, and coconut.
Fat is essential for survival, but giving your body more than its necessary requirement doesn't make sense when you could be filling those calories with protein or carbs.
Ultimately, a high-protein diet has been proven to promote optimal body composition. For the remainder of your calories, carbs and fat can be manipulated depending on your goals and preferences.
I'm sure you have some experience, opinions, or questions about this. It’s your turn to let me know what you think!
What are your goals?
What’s holding you back?
What questions do you have?
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