Food

Why Just Counting Calories Isn’t Enough?

We always hear these gurus and trainers on Instagram and Facebook talking about them, so here is a quick guide.

We always hear these gurus and trainers on Instagram and Facebook talking about them, so here is a quick guide.

“Macros” What are they?

There are three macronutrients, or Macros:

• Proteins
• Fats
• Carbohydrates

Each macronutrient yields a certain number of calories.

• One gram of protein yields 4 calories.
• One gram of carbohydrate yields 4 calories.
• One gram of fat yields 9 calories.

Counting calories vs counting macros

Alright, I get this macro stuff, but can’t I just count calories?

The truth is, yes, you will definitely lose weight if you focus solely on calories and consume fewer calories than you burn. That’s just plain old science. And if there was one thing we learned from science, it’s that the laws of thermodynamics (calories in – calories out) are for real. But the quality of your weight loss will suffer if you ignore the macronutrients.

For example, inadequate protein during a calorie deficit will cause you to lose muscle. Inadequate fat intake will negatively impact many of the hormones that help your continued weight loss. And inadequate carbohydrate intake can negatively impact training performance in many instances.

So, while you can drop weight by counting calories, we aren’t just interested in dropping weight. We want a good strong LEAN body!! For that, counting calories isn’t enough. You need to count your macros especially protein and here’s why;

Satiety is the term used to explain the feeling of fullness and suppression of appetite that happens after eating a specific food or combination of food. Food with a high level of satiety will help prevent overconsumption because, well, it makes you feel full. Filling foods or foods with a high level of satiety tend to have the one or more of the following characteristics:

HIGH IN PROTEIN: Research shows us that of all the macronutrients, protein is the most satiating. Consumption of protein also has a positive impact on the levels of several hormones that impact satiety.

HIGH IN FIBRE: Fibre provides bulk and slows down digestion and the emptying of the stomach. This in turn helps you feel fuller for longer.

HIGH IN VOLUME: Some foods contain a lot of water or air. This may help with satiety as well. These are typically foods with a lower energy density

LOW IN ENERGY DENSITY: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically also contain a lot of water and fiber, butare low in fat, soups, stews, pasta and rice, and foods that are naturally high in water and fibre, such as fruit and vegetables.

So, there you have it, if you’re wondering how to even know how many calories and macros you need drop us a message and let’s talk.