Beginner’s Guide to Macro Eating

beginner's guide to macro eating

Introduction

Let me give you a formal introduction to macros. Friends, meet macros, macros meet your new friends. Proper macros eating should be your new best friend. The concept of eating the proper macros is essential to your health. Let’s get started on the beginner’s guide to macro eating!

What Are Macros?

Are you asking yourself, what are macros? Well, if you landed here on my post and are asking yourself this question, I am here to tell you GREAT information about them and why you should eat a diet full of proper macros!

No two human bodies are the same, each person has different needs. This is why if you’ve ever tried a diet or food philosophy and failed, it’s probably because your body had different needs then what the diet is saying you should have. This is called bio-individuality, meaning each of us has unique food and lifestyle needs. A good place to start when trying to figure out what your body needs is to incorporate fats, proteins, and carbs (these are your macro nutrients) into each meal.

A starting point should be 30% fats, 30% proteins, and 40% carbs. Listen to your body. If this ratio does not work for you, change it up! Strive For satiety, while avoiding cravings, having all day stable energy, and overall start to give yourself a better well-being. Always sit and eat your food. Our body needs to be in a parasympathetic state so that we can properly digest food, absorb nutrients, and thus utilize nutrients- which is always the end goal!

Are you stressed often? Do you not sit and eat? Are you rushing through lunch to get to the next meeting? Your body could be stuck in a parasympathetic state, wrecking havoc on your body. Read more about being stuck in a parasympathetic state and the damage it does to your body here!

healthy fats, beginner's guide to eating macros

Fats

The first thing we’re going to chat about in our beginner’s guide to macro eating are fats. Fats used to get a bad wrap, but now people can’t get enough of them! However, are you eating healthy fats? Bad fats such as deep friend foods, canola oil, trans fats, processed meats, and packaged deserts are still bad and you should avoid them like the plague. Our body still needs healthy fats. Fat in our food gives us stable energy throughout the day, promotes brain function as our brain is made up of 60% fat, creates hormonal balance, and makes food taste good!

Fats play so many roles in the body as well. They create cholesterol, yes you need this, your hormones are made from cholesterol. Fat produces bile in the body so that you can properly break down foods and it absorbs fat soluble vitamins A/D/E/K. Fats are required for our prostaglandin pathways to inflame and anti-inflame the body for healing. And just to name one more thing fats do for the body, they slow the nutrient absorption in the body so that you can go longer in between eating your meals.

Wanna learn more about which foods are exactly healthy fats? Check out my post on Good Healthy Fats And Why You Should Be Eating Them.

healthy fats, beginner's guide to eating macros

Proteins

Let’s talk about our cells. Our cells make up every tissue, organ, muscle, and even help to promote hormone creation. Proteins act as antibodies to help fight infection and destroy foreign invaders. Proteins also act as enzymes for biochemical processes, regulate metabolism, and deliver oxygen around the body with the creation of hemoglobin. If we do not treat our cells with love and kindness, our body will start to degenerate, leaving it susceptible to sickness.

Do you get sick often? Not eating healthy proteins can play a factor, so can healthy digestion. Read more about how Poor Digestion Leads to Sickness here to learn more!

Cellular proteins are made from a combination of 20 different amino acids. Among these 20, 10 are essential (which means the body cannot make them) and the other 10 are non-essential (the body can make them). This means that if your body does not make them, you have to get them inside the body through the foods that you eat. See below for chart for amino acids breakout!

Essential

  • Isoleucine
  • Leucine
  • Methionline
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine
  • Histidine
  • Arginine

Non-Essential

  • Alanine
  • Asparagine
  • Aspartic Acid
  • Glycine
  • Proline
  • Serine
  • Tyrosine
beginner's guide to macro eating
boost the immune system

Carbohydrates

Carbohdrates are our source for quick energy that our muscles love to use. This does not meant the number next to “carbs” on a nutritional label on the back of a bag of chips! This means healthy organic non-GMO fruits, vegetables, and whole grains. Carbs also help to fight infection, help regulate fats and proteins, and provide a source of fiber for elimination of waste.

The body needs both simple and complex carbohydrates. See below!

Simple (Fruits)

  • Monosaccharides
  • Disaccharides
  • Oligosaccharides

Complex (Vegetables, Legumes, Whole Grains)

  • Polysaccharides

If you have found my Beginner’s Guide to Macro Eating beneficial, drop me a line and let me know! I will ship you a free Eat Right-Feel Right shopping guide, which gives you all the ins and outs of which type of macros to buy when grocery shopping!

holistic health and wellness, functional therapy practitioner

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