5th Rule: There is No Magical Macronutrient Ratio.

             

Written by: Tony Schober,

     How many carbohydrates should you eat? How much fat? How much
protein? Those are questions just about everyone asks as they get
ready to embark on their weight loss program. Three simple questions,
yet anyone who has looked for the answers, knows that the answers
aren't quite so simple after all.

     That's because there is no one-size-fits-all macronutrient ratio for fat loss.
I've seen people lose weight eating 60% carbohydrates. and I've
seen people lose weight eating close to 0 grams of carbohydrates. Fat
and protein grams have been all over the spectrum too. There are very
few absolutes when it comes to macronutrient ratios, but there are
some very basic guidelines that everyone needs to follow if they want
to be successful.

     Protein is an essential macronutrient, and is needed in larger quantities
for active people (that doesn’t mean to overdo it though). In addition, a
higher protein intake can help prevent muscle loss in a hypo-caloric
environment. Try aiming for .75 - 1 gram per pound of lean body mass.
If you don't hit that number every day, that's OK, but be conscious of
how much protein you're getting. Make sure that you're eating a source
of protein at each of your meals.

     Fat is also an essential macronutrient. More specifically, essential fatty
acids are. Those on an extremely low fat diet may have a difficult time
getting in this nutrient. Fat is important for many vital functions, and is
absolutely necessary if you want to lose fat. Try eating food sources
that are high in omega-3 fatty acids. Foods like fatty fish, nuts, eggs,
seeds, flax oil, and fish oil can help you reach your essential fat
requirements.

Again here is the omega-3 oil personally use and recommend..

     No other macronutrient has caused more confusion than
carbohydrates. Carbohydrate intake has become like religion for many
people. They will defend their view on high carb or low carb to the
grave. Here's the thing though. People have been successful eating all
quantities of carbs.

     What I have found though, is that you have to be careful that you aren't
eating too many carbohydrates for your activity level. If you are a
highly active individual, eat them! If you're not very active, you aren't
going to need as many.

     Carbohydrates fuel high-intensity exercise and brain function. More
specifically, glucose does, but carbohydrates are the primary and most
efficient source of glucose in people's diets. Set your carbohydrate
intake at a level that is commensurate to your activity level. Don't eat 0
carbs because that's the fad diet of the year, and don't eat several
hundred of them every day because your favorite athlete does. Find
your intake that is personalized for you.

     There you have it - your basic rundown of your macronutrient
requirements. As you can see, there are no solid numbers. Losing
weight and living a healthy lifestyle is not about a daily mathematical
formula. It's about eating the right foods and emphasizing certain
macronutrients based on your goals.

     Feeling a lack of energy during your workouts? Eat more
carbohydrates. Not recovering good enough? Try upping your protein
intake. It's about eating more and eating less, not about eating 152
grams of protein, 137 grams of carbs, and 77 grams of fat. Be realistic.
Focus on eating quality food, and leave all the macronutrient ratios to
the people writing the diet books.