When it comes to nutritional advice, there are three major macronutrients that make up most of what we eat- proteins, carbs, and fats.
Carb intake has gotten a bad rap in recent years. Many believe too much sugar is a culprit in our overweight bodies and can be a starter ingredient for some health conditions.
However, just like with any other food group, too little or no carb exposure can put stress on your body. Emotions run high sometimes, so eating enough carbs is important for optimal mental wellness.
Budget conscious individuals may want to consider lower carbohydrate diets as a way to save money. Nutritionists agree that adequate nutrition should not depend on how much cash you have!
This article will discuss ways to increase your protein, fat, and carbohydrate intake and if necessary, reduce yours.?
How to improve macronutrient balance
Start by looking at the average numbers for each nutrient. Then, determine whether those averages are appropriate for you and try to achieve them through changes to the following foods:
Grains (bread, rice, pasta)
Vegetables (broccoli, carrots, potatoes)
If you are someone who loves to bake, start baking more often using either cream or olive oils instead of vegetable oils such as sunflower oil.
Become familiar with different macronutrients
The first step in improving your diet is knowing what all of the main components are that make up your food. This includes looking at carbs, protein, and fat.
Carbohydrates are usually categorized as either simple or complex carbohydrates. Simple carbohydrates increase your blood glucose levels more quickly, so they can contribute to overweight if you are not careful about how much sugar you consume.
Complex carbohydrates help keep your body lean by acting as fuel for muscles. These include foods like fruits, vegetables, and whole grains.
Most people eat too many simple carbs, which may be why so many weight loss programs fail. It is important to understand this concept before changing your diet.
Protein helps preserve muscle mass, and research shows that eating enough protein helps promote weight loss. Certain proteins also play an essential role in hormones and bone growth, making it necessary to have adequate amounts.
Fat does three things: acts as a source of energy (food energy), lubricates certain organs, and contributes to some hormones such as estrogen and testosterone.
Eat your favorite foods
This will not be a straightforward process if you have never done it before! If you are hungry, try making some changes to how you eat.
There is an easy way to begin improving your macronutrient intake. Try eating your favorite food(s) more than once per week.
By this we mean things like having one plate of pasta or hamburger each week instead of twice in one week. Or having one cup of rice rather than two cups every day.
This can also include changing the calorie level or number of calories you consume per meal or snack. For example, if you usually enjoy fries as a side item with chicken, try ordering just the chicken dinner time instead and add toppings such as potatoes to make up for the difference in taste.
If you are still craving the carbs after several days, find another dish that you like better and stick to that until you feel less hunger.
One of the important things about eating is being aware of your macros or nutrients that make up your diet. You should be familiar with at least some of these items-protein, carbs, and fat.
But what most people do not know is how different ratios of each can affect your health and weight loss. By having enough protein, lower levels of glucose and insulin are found in your blood, which helps reduce body mass. At the same time, higher intake of fats may help increase satiety, making it harder to over eat.
By experimenting with different nutritional strategies, you will find that there’s an ideal balance of all three for your individual needs. A way to determine if your current ratio of macronutrients is healthy is by looking at your nutrition tracker.
If you notice that you are either lacking one or more than the other, then try to add in more of them until you reach your goal level.
Focus on eating your whole foods
Although it may seem difficult at times, improving your macronutrient intake is not as complicated as some make it out to be. In fact, it can be quite simple!
Changing what you eat comes down to choosing which foods are added into your diet and changing how much of each one you have. When starting any weight loss program, it is important to understand the basics before moving onto more advanced strategies.
This article will go over some basic tips that can help you achieve your goal body shape and improve your overall health by altering your macronutrient intake.
Beware of too-high calorie diets
Too many high calorie diets can sometimes cause people to gain weight instead of lose it. This is because they increase your hunger levels, promoting cravings for carbohydrates or fat.
Carbohydrate craving can often lead to bingeing, while consuming enough calories of fat can result in laxatives and/or vomiting. Both of these behaviors work against your goals of weight loss!
People who suffer from carbohydrate cravings usually start experimenting with different types of carbs to see if there’s a better source of fuel for their bodies. These include fruits and vegetables that contain glucose or blood sugar.
A good way to begin incorporating more nutritious carbs into your meals is by adding some berries to your breakfast oatmeal. Or try making baked goods like bread or rolls topped with avocado and tomato.
Use spices to boost macronutrients
There are many ways to improve your diet by adding some flavor to foods. Spices make food taste better and help you enjoy certain types of vegetables and fruits more.
Spicy dishes may be a good starting point for most people. Try incorporating one or two new spice recipes into the family repertoire every week.
You can also add dried herbs to soups, salads, and cooked veggies and meats. The flavors in these supplements will enhance what you eat and help keep you eating healthier.
Some examples of herbal additives include tarragon, thyme, oregano, basil, marjoram, rosemary, parsley, and cilantro. You can also try cinnamon, ginger, and garlic.
These additions should be limited to a few grams (a couple teaspoons) per serving though so they do not overpower the other ingredients.
Use fat to boost macronutrients
When it comes to improving your diet, one of the most important things is changing how you mix up your food. Adding in more vegetables, fruits, lean protein, and/or whole grains can help you achieve your weight loss goals and maintain healthy eating habits.
Many people limit their calorie intake, but this may not be the best way to lose weight. Rather than limiting calories, learn how to improve your macronutrient (protein, carbohydrate, and fat) balance so that you are giving your body the nutrients it needs to function properly.
Mix it up
Changing your diet style is one of the best ways to improve your health and weight loss. By trying out different diets, you will find that some work better for you than others.
There are many theories about what makes someone overweight or thin. Some believe it has to do with their genetics, while others think environment plays a bigger role.
However, most agree that eating too much can be a cause of weight gain. Overweight people usually eat more calories than those who maintain healthy weights.
Fortunately, there are several tips you can use to help you learn how to make healthier food choices. One of these is improving macronutrient intake.
Macronutrients are defined as large molecules of nutrition like protein, carbohydrate, and fat. These include foods such as nuts and berries, chicken, and potatoes.
By adding in more vegetables and fruits, you can increase your nutritional density- the amount of nutrients per unit volume. This helps keep you feeling full longer so you tend to stop eating unnecessary extra junk food.
This article will go into detail about the importance of carbohydrates, fats, and proteins and some easy strategies to mixup your diet.
Eat for the environment
As we mentioned before, carbs are your body’s primary source of energy. So when you don’t give it enough, it turns to other sources like fat or glucose to fill in that gap.
Given how important carbohydrates are to most people, some experts say it is more effective to focus on eating less sugar rather than trying to cut down on carbohydrate foods per se.
This is because reducing sugar intake can help reduce weight, and obesity is one of the main risk factors for type 2 diabetes. Also, studies show that individuals who eat a low-carb diet experience better mood changes due to lower levels of stress hormones such as cortisol.
On the other hand, although many types of vegetables and fruits contain carbs, they also pack plenty of vitamins and minerals that contribute to health.
That’s why some nutritionists suggest instead focusing on just making sure your daily quota of nutrients from all food groups — not only carbs — meets your personal needs.
Disclaimer: The content in this article should not be used as medical advice nor do I intend to claim these products will cure anything for anyone. These are simply my own experiences with them and others may have different results. Do your research and discuss supplements with your doctor or healthcare professional before using.