When Dieting What are Macros?

Macros is short for macro-nutrients which include carbohydrates, protein, and fats. They are important to diet because if not eaten in the correct ratios you can fail to meet your goals, even if you're cutting calories.

Carbohydrates aren't just breads and sugars, there are beneficial carbohydrates in fruits and vegetables too. carbohydrates are important because they are the brains first choice as an energy source, and your muscles use carbs for energy too.  In general if you are being lightly active you need to be eating 3 to 5 grams of carbs for every kilogram of body weight (1kg = 2.2lbs, your weight in pounds divided by 2.2 = your weight in kilograms). Some examples of healthy sources for these carbs are whole grains like quinoa, and fresh fruits and vegetables like bananas and asparagus.

Protein is important because it helps rebuild muscle along with other important functions. Your body can't function without it, in fact it is so important your body will scavenge for amino acids to make proteins from incomplete sources like rice and beans (which together make a complete protein). The best sources for proteins are eggs and meats. Good vegan sources of protein include: soy, quinoa, rice & beans, and asparagus. You can break up incomplete proteins into different meals (within 24 hours of each other) and your body will hold onto the spare amino acids until you eat a complimentary food that will complete the protein. The average person needs .8 grams of protein for every kilogram of body weight.

Fats get a bad rap but they are very energy dense and they are not all created equal. Fats are useful because they digest slower than carbs leaving you feeling fuller longer and they help you absorb essential micro-nutrients like vitamins A, and E. Some good healthy fats are olive oil, flax oil, and oils from nuts and seeds. The goal for fat intake to ensure you absorb the fat soluble vitamins you need is between 20% and 35%. Usually you figure out what you need for carbs and protein and let the remainder be fat, making sure you get at least 20%. Saturated fats should make up less than 10% of total intake.