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A nutritionist will explain the best ways to lose weight or build muscle



Image by Derick McKinney (@derickray) via Unsplash

Reducing calorie intake is a proven way to lose weight, but it promises the same results, but there is no shortage of more flexible diets. One such popular meal is “If it fits the macro“(IIFYM). Reduce restrictions on what users eat while guaranteeing results.

IIFYM counts every day, not calories Major nutrients (Fats, carbohydrates, proteins) are found in the foods and drinks we consume. Many people prefer a diet because it is flexible and they can eat any food that meets the requirements of their daily macronutrients (“macro”).

However, at present, no scientific study has specifically investigated whether macro counting is as effective as other methods for achieving goals of various weights. Past studies have investigated the effects of reducing or manipulating individual macros for weight loss. Low-fat vs. low-carb Comparison of diets or four diets with different ratios Fats, carbohydrates, proteins.. After all, researchers found no significant long-term differences between diets in terms of weight size that helped people lose – and it’s difficult to keep everything in the long run. ..

This makes it difficult to determine if it is more convenient to count calories and macros if you have different weight goals.

Weight loss

The basic principle for achieving weight loss is to eat less energy than your body needs on a daily basis, and you will lose weight. As long as this basic principle is applied, any diet can lead to weight loss.

The tricky part is to establish what our energy requirements really are. The most practical and accurate measurement of this, Indirect calorific value measurement (Measurements of the gas we breathe, which can estimate energy expenditure) are not yet 100% accurate. And that Prediction equation It’s even more inaccurate that it’s commonly used in diet counseling and online apps to set calorie intake goals for weight loss. This is especially true for those who are Overweight and obese This is because the equation is based on weight and does not take into account fat mass.

But whether you’re calculating calories or macros, you need this starting point to stay within your goals. Our actual energy requirements are uncertain and can vary greatly depending on how active we are, Key nutrient requirements More reliable, based on government guidelines.

The advantage of counting macros is Essential nutrients It’s not just about calories, it’s incorporated into your diet. Counting calories does not take nutrients into account. Choosing a healthy, nutritious source of calories is clearly superior to processed high-sugar, saturated-fat foods, but tentatively seven chocolate bars (228 calories each, totaling 1,596 calories). Even if you eat chocolate, the total energy consumption is about 2,000 calories per day.

Macro calculation Estimated based on weight, height and activity level, you can adjust to your weight goals. For some IIFYM people, less restrictions on what they eat may be a bonus, but tracking macro intakes and achieving those goals can be difficult and time consuming. ..

Whatever you count, you need an affinity to read food labels and keep a record of all foods and liquids consumed throughout the day. There are many online nutrition databases and apps that can help you track macros and calories, but they are not always accurate. There is also the complex issue of not being able to actually absorb everything. Energy or nutrients The food label has a list that makes it even more difficult to reach a particular goal.

In addition, neither method is guaranteed to meet all other nutritional requirements. For example, macros focus only on carbohydrates, proteins, and fats, so you may have overlooked the importance of other macros. Vitamins and mineralsVitamin A and other ingredients are essential for maintaining good health and preventing deficiencies. Unless combined with dietary advice on making permanent changes to Healthy and balanced dietNeither method is a long-term solution for weight loss or maintenance.

Muscle gain

On the other side of the spectrum are people who want to gain weight to build muscle. The person you are looking for Build muscle In order for muscles to repair the small damage that results from resistance or strength training required for muscle growth, basic protein intake needs to be increased to approximately 1.2-1.7 grams of protein per kilogram of body weight. Not just protein Energy and carbohydrate needs You also need to be able to get enough fuel for your body to exercise. This helps ensure that all protein and carbohydrate requirements are met by tracking macros rather than counting calories.

Macro timing is also important for muscle growth. Studies show regular protein intake all day After exercise, it is recommended over a single high dose for muscle growth and refueling.

After all, the method you choose to change your weight and composition depends on your goals and how familiar you are with your motivation and skills. If you want to learn more about the nutrients in the food you are eating, counting macros may be for you. For those who find countless enumeration and surveillance boring, it may be easier to follow the more general guidance. Weight loss or maintenance Or Bulky..


Emma Kinrade, Nutrition and nutrition instructor, Glasgow Caledonian University. This article will be republished from conversation Under a Creative Commons license. Read Original work..

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