Calories or macros: nutritionist explains which works best for weight loss or building muscle - Deepstash

deepstash

Beta

deepstash

Beta

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

Calories or macros: nutritionist explains which works best for weight loss or building muscle

https://theconversation.com/calories-or-macros-nutritionist-explains-which-works-best-for-weight-loss-or-building-muscle-141096

theconversation.com

Calories or macros: nutritionist explains which works best for weight loss or building muscle
Counting macronutrients offers more food flexibility – but may be most useful when trying to build muscle.

2

Key Ideas

Save all ideas

Macronutrient Dieting

Macronutrient Dieting

If It Fits Your Macros (IIFYM) is a new diet that counts the daily macronutrients in the food and drinks we intake, mainly the fats, carbs and proteins. It provides flexibility and choice in our diet with the same results as a much stricter diet.

This popular new diet currently has no scientific research to test its effectiveness as compared to the previous diet plans of low-carb or low-fat consumption.

66 SAVES

648 READS


VIEW

Counting Calories Vs Counting Macros

Calorie counting does not take into account the type of nutrients consumed, reducing the many types of food into numbers. It essentially makes no distinction between cottage cheese and a chocolate bar, apart from the number of calories they have.

The advantage of counting the macros (fats, proteins and carbs) is that many essential nutrients (vitamins, minerals) are naturally incorporated in our food intake.

65 SAVES

587 READS


SIMILAR ARTICLES & IDEAS:

Ketosis

... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...

Benefits of a Ketogenic Diet

  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.

Do Not Eat on a Keto Diet

  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

9 more ideas

Intermittent Fasting (IF)

Intermittent Fasting (IF)

The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat...

Approaches to intermittent fasting

  • Skipped meals - when you skip over a meal to induce extra time of fasting. 
  • Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
  • 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.

Autophagy definition and benefits

The process by which the cell devours itself.

  • Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. 
  • Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time. 
  • Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.

Getting enough protein

Getting enough protein

If you are worried about the amount of protein in your diet, you are probably eating more than enough.

Many people think if a meal has protein in it, it is full of health a...

Protein is the most important macronutrient

Protein, along with fat and carbohydrate, is one of the three basic macronutrients, and probably the most important.

Protein contains nitrogen, without which we cannot grow or reproduce. Protein contains nine amino-acids that we can only get from food. Without them, our hair, nails, bones, muscles and immune system would be severely weakened.

We eat too much protein

According to official guidelines, a minimum of 0.8g of protein a day per kilogram of body weight is recommended. Yet, the average person in the US and Canada gets a full 90g a day, 20% more than the recommended amount. The average European consumes 85g of protein a day, and the average Chinese person 75g.

We hope our protein-enhanced food will lead us to better health, yet singling out protein can lead to an unbalanced view of health.