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June 14, 2020 2 min read

Today we want to talk about macronutrients and explaining to you that not all the calories are the same. In fact, 1g of Carbs has not the same calories of 1g of fat...

Macronutrients (also known as macros) are nutrients that the body uses in relatively large amounts and needs daily. There are three macronutrients: proteins, carbohydrates, and fats. Your body also requires micronutrients in smaller amounts, such as vitamins and mineral

Macronutrients are carbohydrates, Proteins and Fat and each of them has a different function in our body and the calories per grams are different. In general, carbohydrates are the one that gives energy to our body, Proteins are important for the structure of our muscles, tendons, ligaments and so on and fats are also used to produce energy, protect organs and helping the body to absorbs some vitamins.

In terms of calories, 1g of carbohydrates or 1g of proteins contains 4 kcal, while 1g of fat contains 9 kcal. You can clearly see that fat is denser and higher in calories, the reason why it is important to pay attention to them. Also, it is important to pay attention to the source of carbohydrates and proteins because they are not all the same…we will talk more about that in the future.

Said that we just want to suggest how to eat and do the right choices; as a general rule, make sure to get always wholefood, lean proteins or proteins with “good” fats like salmon and be moderate when you use oils, fats in general and condiments. The golden rule when you have a meal it to divide your plate into 3 parts, 1 part of carbohydrates as big as your fist, 1 part of lean proteins as big as you palm without your fingers, a small quantity (a teaspoon) of condiments like olive oil and the rest of the plate you can fill up with as many as vegetables as you want 
Of course, one, maximum of 2 cheating meals a week (with moderation) are allowed. We still need to prize ourselves

This video will guide to understand better what Macros are;

Which Carbs? Which Protein and which fats? Here some examples.

Carbohydrates: Brown rice, whole-wheat pasta, Rye bread, Potato, Sweet Potatoes and so on. 🍠🍚
Proteins: Chicken breast, Lean beef, Salmon, Tofu, Tempeh, egg. 🥚🥩
Fats: Avocado, Olive oil, Flaxseed oil, vegetable oil and so on. 🥑
Vegetables: Broccoli, Spinach, Mushrooms, Spring greens, Cauliflower, Carrots, Bell Pepper. 🥦

Second and last important rule, avoid processed food and sophisticated meals because you will not be able to understand the source of macronutrients; if you can see what you are eating, mean you are eating well. Making the right choices it is vital.


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