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Starting with the age-old adage of “abs are made in the kitchen,” it’s no secret that what we put into our bodies has a huge impact on our overall fitness goals. While there are a plethora of diets out there promising quick results, it’s important to find a sustainable way of eating that works for you in the long-term. And that’s where macros come in. So, what are macros? Put simply, they’re the three categories of nutrients that make up our food - protein, carbohydrates, and fat. By tracking the amount of each macro we consume, we can create a nutrition plan tailored to our specific fitness goals, such as fat loss or muscle gain. When it comes to fat loss, the key is creating a calorie deficit, meaning we’re burning more calories than we consume. But not all calories are created equal - for example, 100 calories worth of broccoli will have a vastly different effect on our bodies than 100 calories of candy. That’s where macro tracking comes in. By prioritizing protein, we can maintain or even increase our muscle mass while in a calorie deficit. Additionally, incorporating complex carbohydrates and healthy fats can help with satiety and overall energy levels. So, what are the best macros for fat loss? According to the data we’ve gathered, a good starting point is aiming for 40% of calories from protein, 30% from carbohydrates, and 30% from fat. Of course, these ratios can be adjusted based on individual needs and preferences. When it comes to incorporating these macros into our meals, it’s important to focus on whole, nutrient-dense foods. Some examples include lean protein sources like chicken or tofu, complex carbohydrates like quinoa or sweet potato, and healthy fats like avocado or nuts. It’s also worth noting that while macro tracking can be a helpful tool, it’s not necessary for everyone. If tracking feels overwhelming or triggering, it’s perfectly valid to focus on intuitive eating and making nutritious choices without strict macro parameters. At the end of the day, the most important thing is finding a way of eating that feels sustainable and enjoyable for you. Macro tracking can be a great tool for some, but it’s not the end-all-be-all of nutrition. Experiment with different approaches and find what works best for your body and goals.
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