Forget calories and count macro-nutrients instead, experts claim if you want to lose weight

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-
HTTP:GSEASYRECIPES.BLOGSPOT.COM         

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/

FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/

• The 3 macro-nutrients are fats, carbohydrates and proteins, experts reveal and offer a simple way to count the food groups and lose weight. Micro are vitamins, minerals, fibre.
• Basic ratio is 40% carbohydrates, 30% fat and 30% protein
• But individual ratios will differ slightly depending on a person's goals , health issues.
  When it comes to losing weight, there are two approaches that are generally accepted to offer the best way to shed pounds.
  Count calories and increase exercise levels - the combination is considered best to get results.
  
  
  The new message is, forget counting calories. 
  It may go against every dieting bone in your body, but what they suggest in its place is along the same lines.
  Instead, it is important to count macro-nutrients if you want to stay fit and healthy, and even lose weight. 
  What are macro-nutrients, anyway? 
  Macro-nutrients (shortened to ‘macros’ by those in the know) are nutrients required to give us energy to keep our body functioning. 
  The three macro-nutrients are fats, carbohydrates and proteins and by consuming the correct amount of macro-nutrients for your desired results, whether that is muscle gain, fat loss or toning up, you are more likely to achieve your bodily goals.
  Macros are a fairly simple method to allow you to count your three food groups. 
  This is worked out via a ratio format, the basic ratio is 40 per cent carbohydrates, 30 per cent fat and 30 per cent protein. 
  However, when we work out our individual percentage to fit our bodily goals the ratios will change as we have to take our height, weight and desired goal into perspective.
  So, how do we work out our own macro-nutrients? 
  
  
  Why do we need macro-nutrients?
  'When we talk about eating a balanced diet we are actually talking about balancing the amounts of fats, carbohydrates and protein in your diet.
  ‘To find out your personalised macro-nutrient ratio we tend to work in ratios depending on your body goals, be that fat loss, muscle gain or toning.'
   Protein give us four calories per gram, fat is nine calories per gram and carbohydrates are four calories a gram.
  This means that with every gram of protein and carbs you will be consuming four calories; so with 10 grams of protein/ carbs you will be eating around 40 calories.
   The three macro-nutrients are fats, found in avocado, carbohydrates and proteins and by consuming the correct amount of macro-nutrients for your desired results, whether that is muscle gain, fat loss or toning up, you are more likely to achieve your bodily goals
  
  
  For a general use of the macro formula you can multiply your body weight in pounds by 18 for weight gain and by 12 for weight loss.
  As I weigh 114 pounds and want to build muscle and gain weight I would multiply 114 by 18, which gives me 2,052, meaning ideally I should be consuming around 2,052 calories per day to help me build muscle.
  ‘at should be around 20-30 per cent of your diet as should protein and the remainder should ideally be carbohydrates.
  I have been advised to have the higher end of the 20-30 boundary.
  So if I was consuming 2,052 calories a day that would be broken down into the three food groups.
  I would have around 30 per cent protein sourced from protein powder, meats and eggs, 27 percent fats such as oils, avocado and fish. 
  The remaining percentage of 42 will come from carbohydrates such as rice, quinoa, wheat, corn, bajra, oats etc.
  To work out the amount of calories of each macronutrient you need, you multiply 2,052 (my recommended calorie intake) by 0.4 for carbohydrates and 0.4 for protein. 
  However, as fat is nine calories per gram I would multiply 2,052 by 0.9 for fat.
  This works out at 554 calories for fat, 615 calories for protein and 883 calories for carbohydrates.
  If you wanted to take this even further to work out how many grams this would be you would divide the amount of calories per macro, so 883 for carbohydrates by four to get grams. 
  You would do the same with protein but divide the amount of calories for fat which is 554 by nine to work out how many grams of fat I would be consuming.
  
  
  So, how long would it be before I see results?
  
  
  It depends on how much you are exercising, but normally within eight weeks you are likely to see results in that time.
  What happens when you miss out a certain macro group?
  Often people miss a certain macro-nutrient from their diets, such as carbs or fat as we assume that by cutting our carbohydrates or fat macro-nutrients we will lose body fat.
  ‘Over the years many people have followed a high fat low carbohydrate diet (HFLC) especially within the fitness world and although HFLC diet plans have proven effective at weight loss they also can cause mood and sleep imbalances.
  
  
  Cutting out a source of nutrition whether it may be carbohydrates or fats it will inevitably lead to eventual imbalance of a physiological and psychological system.
  By ensuring you have the correct amount of macro-nutrients in your diet you can not only build muscle but you can also burn fat far more effectively too.
  
  
  If one cuts down 500 calories per day, i.e. not cutting down totally any nutrient, then in a week minimum one loses is 500 gm of weight. When one follows a crash diet, cuts down any nutrient, once you start taking, you regain all the weight. \so, the most sensible way to reduce weight is cutting down 500 calories per day, as our 1 kg body fat is 7,700 calories, by following above method, one is sure to lose weight sensibly, and if you do the least simple exercise of all walk for 30 minutes at your own speed, you'll definitely lose more than 1/2 kg of weight per week, and this steady loss will continue, without any side-effect and you'll not regain your weight also, if you continue by eating 500 calories less, as this becomes a habit and your stomach also gets small and feels full by eating less !