CALORIES, MACRONUTRIENTS AND MICRONUTRIENTS, WHAT ARE THEY?
What is a Calorie?
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A calorie is basically a fancy word scientists have given the measurement of energy within a nutrient, they’re measured by how fast they burn. Energy is obviously whats needed for bodily functions to occur and this is why it’s important that we get the necessary amount.
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Calories consumed in excess to what is used by our bodies on a daily basis are considered a surplus and if not used will be stored as fat on our body to be used later. The opposite for when calories are under our daily use, this is known as a deficit and is the reason for loss of fat on the body.
What are Macronutrients and Micronutrients?
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Macronutrients (or “Macros” for short) are the collective name for Proteins, Carbohydrates and Fats. Your source of nutrients that provide the body its energy in the form of Calories.
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Micronutrients are found within macronutrients, and these are your Vitamins and Minerals which are essential for good overall health.
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What is the difference between the Macronutrients?
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Carbohydrates.
There are two types of Carbohydrates:
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Low Glycemic (Slow-digesting): These provide energy throughout the day at a slow speed, so they do not spike insulin levels and therefore allow for easier fat loss. You'll see why in a moment...
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High Glycemic (Fast-digesting): These spike insulin levels which can lead to fat if the body does not need insulin at that point.
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As a general rule, most if not all fast-digesting carbohydrates come from processed foods and sweets where as slow-digesting carbohydrates come from wholesome foods. 1 gram of carbohydrates is equal to about 4 calories.
Some fast-digesting carbohydrates are:
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White Bread, White Rice, Sugars, Sweets, Some uncommon fast-digesting carbohydrates come from White Potatos & some tropical fruits.
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Slow-digesting carbohydrates things like:
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Most fruits and vegetables, Oats, Brown rice, Brown & Wholemeal Breads, Sweet Potatos
When to eat what carbohydrates?
If possible, always go for a slow-digesting carbohydrate for every meal, this allows for sustained energy and keeps your blood sugar at a healthy level.
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Fast-digesting carbohydrates have a place in a diet looking to lose weight however, but it is at strict times. The two times they can be consumed are:
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First thing in the morning: your body has been fasting all night and needs energy, fast-digesting carbs spike insulin and provide energy that is needed, therefore does not store as fat.
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Immediately after a workout: Again, your body is at an energy low and needs insulin spikes to give energy to your muscles to allow them to recover and get the nutrition they need.
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Proteins.
Proteins have two functions in the body: To build muscle and as an energy source. They’re made up of Amino Acids which are the building blocks for growing muscle and strength, so always aim to eat protein at every meal to ensure you are getting a sufficient amount.
This macro is present in animal produce such as meat, dairy and fish but also within some plants such as legumes.
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Protein is very satiating and supresses hunger more than any other type of food which is great for keeping cravings under control, it’s also harder to digest and therefore burns more calories than other foods just from digestion alone. 1 gram of protein is equal to about 4 calories, the same as Carbohydrates.
Fats.
They are crucial for overall health and help with weight loss despite common misconceptions about fat in general and the low fat diet trends. They offer a wide range of health benefits. For example, they’ve been shown to enhance fat loss by turning on genes that increase fat burning rather than fat storage as many believe is the case.
Polyunsaturates, such as Omega-3 fatty acids are an essential fat. They’re called “essential” because your body cannot produce them on its own. They also help decrease fat storage. Omega-3 fats produce beneficial prostaglandins that decrease inflammation.
They’ve been found to increase muscle recovery and growth, and they support skin, vision, and brain health.
Monounsaturated and saturated fats do play a part in any diet and are actually beneficial for testosterone production which is a crucial hormone for strength and muscle gains but should be taken in much lower moderation as too much can lead to unwanted weight gain if it is not required for a bodily function to occur, much like high glycemic carbohydrates and insulin. If the body doesn't need to use it right away, it gets stored on the body for potentially later use.
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Trans fats should be avoided at all cost, these are the chemically altered fats that your body cannot do anything with and are linked to heart disease and some cancers. These normally have a word like "hydrogenated" infront of them in the list of ingredients so they're quite easy to spot and are surprisingly in ALOT of food products.
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1 gram of fat is equal to about 9 calories.
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To Summarize:
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A calorie is a form of energy for the body that comes from Macronutrients.
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Macronutrients are food sources in the forms of Proteins, Carbs and Fats
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Micronutrients are found within Macronutrients. These are vitamins and minerals which are crucial for overall bodily health.
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1 gram of Proteins and 1 gram of Carbohydrates are equal to 4 calories, 1 gram of fats are equal to 9 Calories
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Proteins are made of Amino Acids that build muscle and strength.
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All macronutrients play a vital role in a health balanced diet. It’s important to know the roles they play before making a diet of your own.
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Monounsaturated fats, saturated fats and high glycemic carbohydrates should be taken in much lower moderation to other macronutrients due to their role for providing very specific benefits to the body, otherwise they are converted to body fat and stored for later.
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Avoid transfats at all costs, these are chemically altered and can lead to serious health problems.