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In recent years, macro-balanced diets have become increasingly popular for individuals who are looking to achieve their fitness and wellness goals. A macro-balanced diet is a nutritional approach that focuses on balancing macronutrients—proteins, carbohydrates, and fats—in a specific ratio to meet individual needs.
The American Osteopathic Association website says, "The ideal macro ratio depends on whether your personal goals are to lose weight, build muscle, endurance train, or simply maintain a healthy weight, as well as how your body responds to particular foods."
Here's a breakdown of a macro-balanced diet and how you can make it work for your tastes and lifestyle.
What is a macronutrient?
Macronutrients are the bigger nutrients that the body requires in large amounts to provide energy and maintain overall health with the three main macronutrients being carbohydrates, proteins, and fats.
Carbohydrates are the primary source of energy for the body, and they can be found in foods such as grains, fruits, vegetables, and legumes. Medline Plus says there are three different kinds of carbohydrates: sugars, starches and fiber.
Proteins are essential for building and repairing tissues in the body, and they can be found in foods such as meats, fish, eggs, beans, and dairy products. Harvard Health says you need only 0.8 grams of protein per kilogram of body weight, according to the Recommended Dietary Allowance.
Fats are an important source of energy for the body and are necessary for the absorption of certain vitamins and minerals. They can be found in foods such as nuts, seeds, oils, and fatty fish. Many people might avoid fats in their diet, but the type of fat is important. There are good fats, according to Harvard Health. These are known as monounsaturated and polyunsaturated fats—and they lower disease risk. You'll find these in vegetable oils, nuts, seeds and fish.
Each macronutrient provides a different amount of energy per gram. Carbohydrates and proteins both provide 4 calories per gram, while fats provide 9 calories per gram, according to the U.S. Department of Agriculture. The body uses these macronutrients in different ways, depending on the individual's energy needs and overall health status.
Benefits of a macro-balanced diet
There are several benefits of following a macro-balanced diet. One of the most significant benefits is improved weight management. By consuming a balanced ratio of macronutrients, individuals can better regulate their appetite and control their food intake. This can lead to a reduction in overall calorie consumption and result in weight loss over time, a Men's Health article says.
A macro-balanced diet can also improve energy levels and enhance athletic performance. Consuming a balanced ratio of macronutrients can provide the body with the necessary fuel to perform physical activity and recover from workouts. Additionally, consuming an appropriate amount of protein can aid in muscle recovery and growth.
Finally, a macro-balanced diet can promote overall health and reduce the risk of chronic diseases. The Centers for Disease Control says good nutrition can lower someone's risk of obesity, heart disease, type 2 diabetes and certain cancers.
A balanced intake of macronutrients can provide the body with essential nutrients needed for optimal health, including fiber, vitamins, and minerals.
What does a macro-balanced diet look like?
The recommended macronutrient ratio for a macro-balanced diet can vary depending on individual needs and goals. However, a common macronutrient ratio is the 40/30/30 ratio, which involves consuming 40% of calories from carbohydrates, 30% of calories from protein, and 30% of calories from fat. This ratio is often used for weight management purposes and can be adjusted slightly based on individual needs.
Individuals looking to gain muscle mass or improve athletic performance may require a higher intake of protein, typically around one gram of protein per pound of body weight. For individuals with specific health conditions, such as diabetes, a different macronutrient ratio may be recommended.
Tips for getting started
1. Calculate your daily calorie needs
Before beginning a macro-balanced diet, it is important to calculate your daily calorie needs. This can be done using an online calculator or by consulting with a registered dietitian. Once you have determined your daily calorie needs, you can begin to calculate the appropriate macronutrient ratio.
2. Plan your meals in advance
Planning meals in advance can help ensure that you are consuming the appropriate ratio of macronutrients. Start by creating a weekly meal plan that includes meals and snacks with a balanced ratio of carbohydrates, protein, and fat. The website Eat This Much has a meal planning calculator that can help you control your daily calories and find recipes fore every meal to help you fit your goals. This can help you avoid making poor food choices when hunger strikes.
3. Use a food scale
Using a food scale can help you accurately measure portion sizes and ensure that you are consuming the appropriate amount of macronutrients. Measuring and tracking your food intake can also help you identify areas where you may need to adjust your macronutrient intake.
4. Choose nutrient-dense foods
When following a macro-balanced diet, it is important to choose nutrient-dense foods that provide the body with essential nutrients. Aim to consume a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
5. Be patient
Adjusting to a macro-balanced diet can take time. Be patient and give yourself time to adjust to the new way of eating. Remember that consistency is key, and making small, gradual changes over time can lead
6. Monitor your progress
Regularly monitoring your progress can help you stay motivated and make adjustments to your diet as needed. Keep a food diary to track your macronutrient intake and weigh yourself regularly to track your progress towards your goals.
Let Beehive Meals handle the busy work!
Beehive Meals was created to help take the busy work out of family dinner by allowing customers to skip the steps of planning, shopping, and preparing a meal. All that's left is to throw the meal in your slow cooker, maybe add a side or two, and then enjoy with your family!
Beehive Meals macro-balanced meals are designed to include high amounts of proteins, low amounts of fats, and fluctuating carbohydrates to allow for flexibility in your meal planning. In addition, they offer an ever-growing list of serving suggestions to help you ideate and customize your meals to fit your daily macronutrient needs.
The meals are designed to feed both you and your family so you no longer have to prepare something separate for yourself and your family (or you can save by doubling up with leftovers). Many of the family favorites have been updated to include at least 25% more protein to allow for more macro-balanced options.
Visit the Beehive Meals website to explore their meal options and take one more thing off your plate.
