Where to Begin with Nutrition

Dieting, or Rather, Eating in Accordance to Your Goals

Macro and micronutrients. That’s it, that’s all you need in order to gain muscle or lose fat. The media likes to tell us that we need cleansing diets, special vitamins, certain types of food or even that we need to eat during certain times of day to see results. But the truth is, all you need to pay attention to are your macros and micros.

So what does that mean? Well, there are six different kinds of nutrients that our bodies need, and they are split into macro and micronutrient categories. Macros are carbs, fats and proteins while micros are vitamins, minerals and water. Basically, macros determine how your body looks on the outside, how much fat or muscle you retain. Micronutrients effect the inside of your body; how strong your immune system is and how well your internal organs function.

For the record, I am not a nutritional expert, but through my research I have come across these findings repeatedly. In regards to weight training, macros are extremely important. They determine how your body will react to your workouts. Tracking your macros is the best way to make sure that you’re providing your body with the tools to get the results you want. Here are a few steps to get you started counting your own macros.

1.    Find your target numbers. Using an online calculator is a great way to determine the amount of carbs, fats and proteins that you should eat daily. The formula will combine things such as your weight, height and goals in order to find numbers specific to you. IIFYM is one of the most popular websites for this, as well as the app My Fitness Pal.

2.    Figure out how you’re going to track. When I started tracking my macros I did it by hand on notebook paper. I quickly discovered that process was too time consuming and I switched to using apps such as Mike’s Macros or My Fitness Pal.    

3.    Begin reading food labels. To find out the macros in a food, you only need to pay attention to the “totals,” total fat, carbs and protein. When you’re comparing foods, make sure you check the serving size. Just because a food shows good macros doesn’t mean it’s the best for you. The serving size could be a ridiculously small amount so it won’t be hard to eat too much and get more macros than you bargained for. Even things that are individually packaged can sometimes have smaller serving sizes such as half a package.

4.    Invest in a food scale. I paid around fifteen dollars at Walmart for an electric food scale that I sometimes have to smack on the counter to get it to turn on, but it works. It doesn’t have to be fancy, but using a food scale will allow you to measure out serving sizes. You should be able to weigh almost anything in grams, which is a great way to compare foods.

           Although macros are important, you can’t forget micronutrients. Micros keep your body healthy. Although there are too many vitamins and minerals to track, it’s good to be mindful of the amount of fruits and vegetables you’re eating. (I am awful at this part but I promise I am working on it.)

          The final thing to keep in mind when embarking on your macro journey is that macros are not static. You can mess with them as you go, increasing and decreasing in line with your goals. It’s a process, but the key is not to stress about food. Eat with a goal in mind and be flexible, it will take you a long way. 

          This article from Mike Vacanti explains (better and in more detail) what I just went over with you guys! Mike has been a great resource for me on my fitness journey and he even has his own app to help you count your macros if you'd like to check that out. 

How to Count Your Macros- A Comprehensive Guide

Photo by Raul Dicu

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