Tuesday, August 25, 2015

Counting Macros vs Container System



When I started to become serious about weight loss, I started to count macronutrients (macros).   I know it might seem overwhelming but believe me it’s worth the effort.  I never realized how important tracking Macros were to achieving your weight loss goals.

What are macros? 
  • Proteins
  • Fats
  • Carbohydrates
Each macronutrient yields a certain number of calories:
  • One gram of protein yields 4 calories
  • One gram of carbs yields 4 calories
  • One gram of fat yields 9 calories
When reading nutrition labels, it might say 12 grams of Carbohydrates, 0 fats and 0 proteins per serving that means there are 48 calories per serving. (12 grams of carbohydrates x  4)

Why are Carbohydrates important?
  • Carbohydrates provide your body with glucose it needs to function properly (there are two types:   complex and simple).
  • Complex (good) carbohydrates break down into glucose and are rich in fiber.
  • Simple (bad) carbohydrates include sugars found in foods such as fruits, milk products and process foods.
Why is Fat important?
  • Dietary fat is a macronutrient that provides energy for your body. Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve and nourish your body. We need it for normal growth and development for energy. It helps maintain cell membranes and helps absorb certain vitamins such as Vitamin A, D and E.
Why is Protein important?
  • The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss. Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time. You need protein for growth, tissue repair, immune function, preserving lean muscle mass and energy when carbohydrates are not available.

How to calculate your daily needs:

Calculate your calorie intake for maintenance and adjust for fat loss

Calculate your Resting Metabolic Rate (calories your body needs to breath, pump blood etc):

 RMR = Body Weight x 10


Calculate your Active Burn (calorie you burn doing normal activities like cooking, cleaning, walking):

AB = RMR x 20%

Exercise Burn (how many calories you are burning during exercise. Leave this as zero if you are not exercising):

EB = 600 calories 


Confused???



Say you weigh 180…


180 x 10 = 1,800 calories (RMR)

1,800 x 20% = 360 (AB)
EB = 600 calories 

Calculate your daily Intake (I) to maintain your CURRENT weight: 


I = RMR + AB + EB

I=1,800 + 360 + 600

Now you can adjust that calorie intake DOWN in order to lose weight. You can do a slight calorie deficit or you can drop down to the minimums recommended for men and women. 


Men should not drop below 1700 calories per day and women should not drop below 1200 per day.


Calculate Your "Macros" (Proteins/Carbs/Fats)


Why should I calculate macros?  Shouldn’t I adjust my 1800 calorie diet for weight loss?  No!!  You need to calculate how much should be protein, carb and fat.  Tracking and planning your nutrition is KEY! For the purpose of losing fat and supporting muscle, the best macronutrient ratio is 30/40/30.


That means that 30% of your intake comes from protein, 40% from carbs, and 30% from fats. But let’s break it down into something you can TRACK! For this example, let’s assume you're on 1800 calories per day:


protein = 4 calories per 1 gram

carbs = 4 calories per 1 gram
fats = 9 calories per 1 gram

protein: 1800 x 0.3 = 540 calories / 4 calories = 135g of protein per day

carbs: 1800 x 0.4 = 720 calories / 4 calories = 180g of carbs per day
fats: 1800 x 0.3 = 540 calories / 9 calories = 60g of fat per day

My Fitness Pal will help you track your macros for optimum results.  


                                                                                                        

21 Day Fix Container System


I would recommend the container system if you are starting out and don’t want to be bother with counting macros or using a scale to measure your food.  I am currently using the container system.


Target Calories


Your current weight x 11 = Baseline

Baseline + 400 = Caloric Need
Caloric need – 700 (calorie deficit) = Your target calories

Example:

150 x 11= 1600
1600 + 400 = 2050
2050 – 700 = 1350

Target Calories:



  • 1200 to 1499 Calories: 3 Green Containers, 2 Purples, 4 Reds, 2 Yellows, 1 Blue and 1 Orange
  • 1500 to 1799 Calories: 4 Greens, 3 Purple Containers, 4 Reds, 3 Yellows, 1 Blue and 1  Orange
  • 1800 to 2099 Calories: 5 Greens,3 Purples, 5 Red Containers, 4 Yellows, 1 Blue and 1 Orange
  • 2100 to 2300 Calories: 6 Greens, 4 Purples, 6 Reds, 5 Yellow Containers,1 Blue and 1 Orange

Color Code System:


1 Green Container -  Vegetables

1 Purple Container - Fruits
1 Red Container  -  Proteins
1 Yellow Container  -  Carbohydrates
1 Blue Container -  Healthy Fats and Cheeses
2 Orange Containers - Seeds and dressings

Once you determine your target calorie range, you will automatically know how many containers you will per day.  As you can see, it’s a simple program that anyone can follow.



With both methods you will need to be diligent in tracking your food.  At the beginning it might seem overwhelming, it’s worth you becoming health and happy.

Need more information contact me at josierayafitness@gmail.com



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