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The best macronutrient ratio for weight loss



A new trend in weight loss is to count macronutrients.

These are nutrients your body needs in large quantities for normal growth and development – namely, carbohydrates, fats, and proteins.

On the other hand, micronutrients are nutrients that your body needs only in small amounts, like vitamins and minerals.

Counting macronutrients is similar to counting calories, but differs in that it takes into account where the calories come from.

This article gives an overview of the best macronutrient ratio loss and why the quality of the diet is important

  The best ratio of macronutrients

When it comes to losing fat, the amount you eat counts In excess of the amount of carbohydrates, fat and protein in your diet

In one year of study, researchers randomized more than 600 obese people to a reduced-fat or low-carb diet (1).

During the first two months of the study, the low-fat diet group consumed 20 grams of fat per day, while the low-carb group consumed 20 grams of carbohydrates per day.

After two months, people in both groups put either fats or carbohydrates back into their diet until they reached the lowest level of intake they believed to sustain them.

While no group a At a certain number of calories, both groups reduced their intake by an average of 500 to 600 calories per day.

At the end of the study, the low-fat diet group lost 11.7 pounds (5.3 kg) compared to the low-carbohydrate diet group, which lost 13.2 pounds (6 kg) – a simple difference of 1.5 pounds (3 , 3 kg) over the course of a year (1).

In another study, more than 645 overweight people were randomly assigned to dieting differences in the proportions of fat (40% vs. 20%), carbohydrates (32% vs. 65%), and protein (25% vs. 15%) (2)

Regardless of the macronutrient ratio, all diets were equally successful at similar levels of weight loss over the course of two years (2).

These results and others indicate that it is reduced Calori Diet can cause similar amounts of weight loss in the long run (3, 4, 5, 6).

Summary Research has shown that you can lose fat regardless of your macronutrient ratio. In addition, different macronutrient ratios do not significantly affect how much total fat you lose in the long run.

A calorie measures the amount of energy that a particular food or drink contains. Whether from carbohydrates, fats or proteins, a calorie intake contains approximately 4.2 Joules of energy (7)

By this definition, all calories are the same. However, this assumption does not take into account the complexities of human physiology.

Food and its macronutrient composition can affect how hungry or full you feel, such as your metabolic rate, your brain activity, and your hormonal response. (8) Calories of broccoli and 100 calories of donuts contain the same amount of energy that affects your diet Body and your diet are much different.

Four cups (340 grams) of broccoli have 100 calories and pack eight grams of fiber. Conversely, only one-half of a medium-sized glazed donor delivers 100 calories, mostly from refined carbohydrates and fats (9, 10).

Imagine eating four cups of broccoli in one sitting. Not only would it take a lot of time and effort to chew, but its high fiber content would make you feel a lot fuller than eating half a donut, in which case you'll probably eat the other half.

As a result, a calorie is not just a calorie. You should also focus on diet quality to increase food adherence and fat loss.

Summary Calories provide your body with the same amount of energy. However, they differ in how they affect your health and the ability to stay on track with your diet.

To lose weight, you must create a calorie deficit by consuming fewer calories than you burn.

This will force your body to draw energy from its current stores (body fat) regardless of the carbohydrate, fat and protein makeup of your diet.

Once you create a calorie deficit, it's important to explain the types of foods that you eat, some are more nutritionally friendly and nutrient-rich than others.

Here are some foods and macronutrients to focus on and a few to restrict.

Choose Nutrient-Rich Food

Nutrient-rich foods contain high levels of nutrients, but are relatively low in calories.

Nutrient-dense foods package fiber, lean protein, healthy fats, vitamins, minerals, and other beneficial compounds such as phytochemicals.

These include foods such as dairy products, beans, legumes, whole grains, fruits, vegetables and lean meats and fish

Many of these foods are also high in fiber and contain a high proportion of water. Water and fiber increase your feeling of fullness, which can help you eat fewer calories throughout the day (11).

Consumes high-protein foods

Protein promotes fullness, spares muscle loss and has the highest thermal effect (12, 13, 14)

Look for lean animal sources such as meat, fish, poultry, eggs and dairy products. You can also source your protein from plant sources such as soy, cereals and certain vegetables, including green peas.

Protein shakes or meal replacement drinks are also a great way to increase protein between meals or instead of a meal

Limited Fat and High Carb Foods

Just as some foods can support your weight loss goals, others can sabotage.

Foods that contain both fats and carbs stimulate the reward center in your brain for cravings that can lead to overeating and weight gain (15, 16)

donuts, pizza, cookies, crackers, potato chips, and other heavily processed ones Snacks contain this addictive combination of fats and carbohydrates.

Regardless, carbohydrates or fats do not have addictive properties, but together they can be hard to resist. Summary The foods you eat can affect your fat loss efforts. Consume foods that are high in nutrients and high in protein, but limit foods that contain a combination of carbohydrates and fats, as this combination makes you addicted.

While the macronutrient composition of your diet may not directly affect fat loss, it can affect your ability to stick to a calorie-restricted diet.

This is important because studies have shown that the biggest predictor of weight loss is adhering to a calorie-restricted diet (12, 17, 18).

However, for most people it is difficult to stick to a diet and this is why so many diets fail.

To increase your chances of success in a low-calorie diet, you individualize your macronutrient ratio according to your preferences and health. (19)

For example, people with type 2 diabetes may find it easier to lower their low-carbohydrate carbohydrate levels than carbohydrate-rich ones To control food (20, 21, 22).

Conversely, healthy people can do this too. They are less hungry for a high-fat, low-carbohydrate diet and easier to follow than a low-fat, high-carbohydrate diet (23, 24).

Diets that emphasize a high intake of one macronutrient (such as fats) and low intakes of another (such as carbohydrates) are not for everyone.

Instead, you may find that you can follow a diet that has the right balance of macronutrients, which may also be effective for weight loss (25)

The Acceptable Macronutrient Distribution Regions (AMDR) of the Institute of Medicine recommended by the National Academies that people get (26):

  • 45-65% of their calories from carbohydrates
  • 20-35% of their calories from fats
  • Choose 10-35% of their calories from proteins

Be sure to choose the diet that best suits your lifestyle and preferences. This may require some attempts and errors.

Summary Diets often fail because people can not stay with them for long. Therefore, it is important to follow a calorie-restricted diet that suits your preferences, lifestyle and goals.

Macronutrients refer to carbohydrates, fats and proteins – the three basic ingredients of any diet.

Your macronutrient ratio is not directly affecting weight loss.

The acceptable macronutrient distribution ranges (AMDR) are 45-65% of your daily calorie intake from carbohydrates, 20-35% from fat and 10-35% from protein.

To lose weight, find a relationship that you can stick to, focus on healthy foods, and eat fewer calories than you burn.


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