Understanding Macronutrients for Weight Loss

Carbohydrates, fat, and protein are the three macronutrients that the body uses in relatively large amounts for energy (calories). The Institute of Medicine of The National Academies developed the Dietary Reference Intakes (DRI) as nutrient reference values, each with a specific use in defining recommended dietary intake levels for individual nutrients. The intention of the DRI is to serve as a guide for good nutrition and food guidelines in both the United States and Canada. One set of values from the DRI is called Acceptable macronutrient Distribution Ranges (AMDR), which is the healthy ranges of intake for carbohydrates, protein, and fat. Should an individual have a consumption of excess or shortage of the AMDR, there is an increased risk of chronic diseases.

It is recommended that these percentages be maintained even when someone is on an energy-restricted diet. The AMDR has an wide range that can accommodate many individual dietary preferences. Coaching on the specifics of micronutrients lay outside the scope of practice for fitness professionals. However, recommendations on nutrient-rich foods is an excellent way to solve for micronutrient needs. The quality of choice for macronutrients is important. For example a bunch of grapes and soda can contain the same amount of carbs, but provide a great difference in amounts of fiber, vitamins, and minerals. The provision of essential nutrients is called nutrient density. In order to lose weight the energy intake needs to be less than the energy outtake. With energy restriction and exercise program, foods have to be chosen mindfully to cover essential nutrition. Nutrient density versus energy density should be considered for a weight loss diet.

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Carbs

Carbohydrates are the body’s preferred fuel source. This is true because the body can convert carbs into immediately usable energy, which is easier than converting fat or protein.

The position that carbs are the primary cause of weight gain is popular again as it was popular in the 70’s and 80’s. The hypothesis is that carbs increase body fat through the actions of insulin. When the digestive system breaks down carbs into sugar it enters the blood stream. As blood sugar rise, the pancreas produces insulin. Insulin inhibits the breakdown of fat, and high insulin levels supposedly make fat loss more difficult and cause weight gain.

Evidence supporting limiting carbohydrates in individuals who are insulin-resistant or prediabetic is indisputable. However the exclusive blame for weight gain for this macronutrient is not yet supported by research.

Carbs are for the most part the sugars, starches, and fiber in our diet. Simple carbohydrates are broken down quickly for energy, and are found in fruit, milk, and vegetables. They are also found in a lot of junk food such as cake, candy, and other sweets. Complex carbohydrates are often referred as starches that includes beans, lentils, potatoes, corn, and whole-grains.

Protein

Amino acids are the building blocks of protein. Protein are the building blocks for muscle. Protein helps the immune system and helps for satiety. There are many types of amino acids, and it is the Essential Amino Acids that you will want to know about.

Fats

Provides energy during starvation. Here are the three main fat categories:

1. Saturated fats: Saturated fats mostly come from meat and dairy. This category of fats are saturated with hydrogen molecules and contain only single bonds between carbon molecules. Along with trans fat, saturated fats are known as “bad” fats and are linked to heart disease. Most saturated fats are solid at room temperature.
2. Unsaturated fats: Unsaturated fats are generally plant-based. This type of fat are liquid at room temperature. They are considered beneficial for improving cholesterol levels, lowering inflammation, and other beneficial roles. Unsaturated fats are monounsaturated or polyunsaturated fats. Polyunsaturated fats include omega-3 & omega-6, which are essential and not made by the body. It has been highly recommended for years that saturated fat from animals should be replaced by polyunsaturated fats from plant-based sources to protect against heart disease.
3. Trans fats or trans fatty acids: This type of fat is created by hydrogenating vegetable oil that makes them cheaper to manufacture and have a longer shelf life. They are ideal for fast foods as they can withstand breakdown from repeated heating. Trans fats are the worst type of fat to consume. It is especially troubling for cardiovascular disease as it raises your LDL (bad) cholesterol while lowering HDL (good) cholesterol. Trans fat also creates inflammation and contributes to insulin resistance.