Counting macronutrients is a recent trend in losing weight. Macronutrients are nutrients your body needs in large quantities for living, growth, and development. The three mains macronutrients are carbohydrates, fats, and protein. Our body also requires micronutrients such as vitamins and minerals.
Macronutrients For Weight Loss.
People will lose weight when they burn more calories than they take in. Whether you are counting macronutrients or calories, weight loss will happen when you are in a calorie deficit, either through diet or exercise or both. Being in a calorie deficit is more important than focusing on decreasing a single macronutrient. In a recent study where 811 overweight adults were given different diets that had different macronutrients. The diets were made up of similar foods. The study found out that despite the macronutrient’s ratio, all diets were equally successful in helping people lose weight over a two-year period. A reduced-calorie diet will cause similar weight loss in the long term.
The Battle Of The Macronutrients.
The Low-Fat Movement Origin.
Healthy carbohydrates, fats, and protein are all important for a healthy weight or weight loss. In the 1950s Ancel Keys, a pathologist at the University of Minnesota believed there was a direct correlation between fat intake and heart disease. Keys used two studies to prove that fats were bad and that a diet high in fat caused heart disease. Saturated fats and all types of fats were branded as a killer causing heart disease. Medical associations and food government agencies went along with his reports. A low-fat and high-carb diet was recommended and proven to be “healthy”.
The low-fat movement did not bring down the plight of heart disease. Since the low-fat movement began, heart disease, type 2 diabetes, obesity, and high blood have risen globally, every year! In 1999, Italian Researcher Alessandro Menotti reanalyzed the data of Key’s famous seven-country study. He found that it was sweets and sugar, not fats which had a greater impact on heart disease. Sugars and processed carbohydrates are a key contributor to heart disease and obesity.
The Growth Of Low-Carb.
Robert Atkins opened his cardiology practice in New York City in the 1960s. He was overweight and found it hard to lose weight. In his many attempts to lose weight, he tried a low-carbohydrate diet. He discovered that he could lose weight easily with this diet. A company even hired him to help its employees to lose weight. Atkins refined his diet to be low carb, high fat, and high protein. In 1972 he published his book “Dr. Atkin’s Diet Revolution” which sold tens of millions and became the best-selling diet book of all time. Low-carb diets have come at the fore-front in the editing world, with celebrating embracing keto, banting and Mediterranean.
Why The Low Carb Works?
Technological advancements changed mankind from hunter-gatherers to food manufacturers. We are producing and manufacturing more foods than our ancestors. All foods do go through some form of processing. When we prepare a meal for ourselves or family we process it so that it can be ready to be eaten. Some foods would be dangerous without proper processing. Food processing is the operations of taking raw foodstuff and making it suitable for consumption, cooking, and storage.
The preservation of foods is the main purpose of processing foods. Some manufactures add unhealthy levels of sugar, sodium, and fat to make these foods last longer. These ingredients make food taste better, however, it also leads to obesity, heart disease, high blood pressure, and diabetes. The majority of processed foods lack nutritional value. The low-carb diet works because it eliminates processed foods from people’s diets. Once people stop eating processed foods such as sugar and sodium they lower their calorie intake. Once calorie intake is lowered people will find it easy to lose weight.
The Problem With Processed Foods.
The low-fat and low-carb movements were both right about one thing. The problem with our modern diet lies in processing our macronutrients and foods. There is nothing wrong with fats such as monosaturated fats. However, once we processed them, they start becoming dangerous. There is nothing with carbohydrates such as green vegetables. Once we processed carbs, they become dangerous.
Why Processed Foods Are Problematic?
Lack of Nutritional Value.
Heavy processing strips foods of their basic nutrients. Many foods lose their fiber, vitamins, and minerals when they go through the processed process. The longer food is preserved, the more it loses its nutritional value.
Filled With Empty Calories And Addictive.
Overeating is made easily by processed foods. We tend to have more calories when we consume processed foods than healthy foods. A cookie contains 50 calories and green beans only 44 calories. Processed foods like cookies stimulate our brains to feel good and crave more of them in the future. A person can consume a packet of cookies in a single sitting rather than green beans.
Quick To Digest.
Processed foods are easier to digest than unprocessed, whole foods. Our bodies burn less energy (calories) digesting them. We burn half as many calories digesting processed foods compared to unprocessed foods. This makes it easy for us to gain more weight from processed foods. We can eat more of them in a single setting. Eating 100 grams of broccoli in a single seating is harder than eating 100 grams of ice cream.
Quality Of Macronutrients.
The less processed the macronutrients the better for your health and losing weight. If you want to lose weight, you must create a calorie deficit by eating fewer calories than you burn. This will ‘force’ your body to draw energy from stored body fat. In the long run, it does not matter if you are on a low-carb or whatever diet. The most important thing is that you have healthy carbs, fats, and protein in your diet.
Choose Foods With Nutritional Value.
Foods that are filled with nutritional value contain high levels of nutrients and are low in calories. Nutrient-dense foods are filled with lean protein, healthy fats, vitamins, and minerals. These foods are legumes, whole grains, fruits, vegetables, lean meats, fish, avocados, and beans.
The Right Macronutrients For Weight Loss.
The right macronutrients for weight loss are the ones you can make a habit for the long term. We have learned that macronutrient ratios are not that important for long term weight loss and maintenance. The most important thing is remaining on a calorie deficit diet. Eliminating processed carbs, fats and protein will make it easier for you to be on a calorie deficit. Whatever diet you choose, make sure you can make it a lifestyle. This is the reason it may be important to visit a dietician so that you get an individualized meal plan. Not all diets will work for all people. We have different energy needs and body goals. To lose weight find a diet you can stick with for the long term, focus on healthy macronutrients and eat fewer calories than you burn.