Confused with the numbers? The easy way to learn macronutrients.
A protein, a carb, and a fat. There are three of them and when you are first starting out, it can seem a bit confusing. When you Google it, all these elaborate plans, numbers, and research findings pop up, and your further back than you were before you even began. So, you grab the bag of munchies, sit down and say "Meh, I will start next week, I need to do some research."
This is a much easier way to track things instead of counting calories. The numbers are smaller, more understandable, and easier to remember. Note that the numbers are in grams as a unit of measurement. That's standard, at least in North America.
Between the three of them, the protein, carbs, and fats you will have a certain amount of each one that you can take in per day. The amount will depend on your current eating plan, your metabolism etc. There are a few things that are needed to determine your starting point that can be discussed in a later article. For now, let's look at strictly macronutrient counting. So once you have determined how much you can have of each nutrient (protein, carbohydrates, fat) you will have to look at the nutrition labels of each food you are eating, and determine how much you can have. The best way to show you is give an example.
For my breakfast, I have 3/4 cup of Quaker oats (quick-cook-dry) and ½ of a small apple with cinnamon, and a small amount of sweetener. So by looking at the label I can see what that adds up too:
The sweetener, and cinnamon have no calories. If one serving is have ½ a cup or roughly 40g. So if I have roughly ¾ of a cup dry, I would then have new totals for each macronutrient. So by simply using the base amount shown of 1/2 cup, I would first add my ½ of an apple into it, knowing that it has negligible protein, 10g of Carbohydrates, and no Fat. 5g of Protein, 37g of Carbohydrates and 3 grams of Fat. By adding an additional ¼ cup of oatmeal, my new totals would then be 7.5g of Protein, 51g (rounded off from the decibel) of Carbs, and 4.5g of Fat.
So that would be the totals I would be putting into my spreadsheet for my breakfast. You don't need a spreadsheet however. There are lots of great apps for your phone that you can simply scan the label as you see above, enter the amount you had (i.e. ½ cup) and it will add it all up for you and keep track.
The size of the serving on the food package influences the number of the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) One serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers. So everything has to be measured. For example peanut butter. If it says one tablespoon is a serving. Then you have to measure out one tablespoon. And add those numbers to your daily total accordingly.
So what you will also need is a food scale. You can get then all over the place and I recommend a digital one so we can be accurate. Once you have the scale it makes measuring out your food easy, and you will know what you are eating by looking at the label, then measure out that amount and add it up to your daily total.
So I lay it out, and keep track daily as what I have and my totals. So we just do that same thing for whatever we eat during the day until our daily totals meet our goals for the day. It's all in the labels, and keeping track.
It's important to not go over OR under your goal. The human body is a complex machine, and it will make adjustments to what you are giving it. Also, be honest. It is what it is, and if you cheat the numbers, you will not hit your goals like you wanted too.
Live big, dream bigger. Champion of Mind.
check us out for more services!
http://www.championofmind.ca
Article Source: http://EzineArticles.com/?expert=Mitch_Robinson
Article Source: http://EzineArticles.com/8523518
A protein, a carb, and a fat. There are three of them and when you are first starting out, it can seem a bit confusing. When you Google it, all these elaborate plans, numbers, and research findings pop up, and your further back than you were before you even began. So, you grab the bag of munchies, sit down and say "Meh, I will start next week, I need to do some research."
This is a much easier way to track things instead of counting calories. The numbers are smaller, more understandable, and easier to remember. Note that the numbers are in grams as a unit of measurement. That's standard, at least in North America.
Between the three of them, the protein, carbs, and fats you will have a certain amount of each one that you can take in per day. The amount will depend on your current eating plan, your metabolism etc. There are a few things that are needed to determine your starting point that can be discussed in a later article. For now, let's look at strictly macronutrient counting. So once you have determined how much you can have of each nutrient (protein, carbohydrates, fat) you will have to look at the nutrition labels of each food you are eating, and determine how much you can have. The best way to show you is give an example.
For my breakfast, I have 3/4 cup of Quaker oats (quick-cook-dry) and ½ of a small apple with cinnamon, and a small amount of sweetener. So by looking at the label I can see what that adds up too:
The sweetener, and cinnamon have no calories. If one serving is have ½ a cup or roughly 40g. So if I have roughly ¾ of a cup dry, I would then have new totals for each macronutrient. So by simply using the base amount shown of 1/2 cup, I would first add my ½ of an apple into it, knowing that it has negligible protein, 10g of Carbohydrates, and no Fat. 5g of Protein, 37g of Carbohydrates and 3 grams of Fat. By adding an additional ¼ cup of oatmeal, my new totals would then be 7.5g of Protein, 51g (rounded off from the decibel) of Carbs, and 4.5g of Fat.
So that would be the totals I would be putting into my spreadsheet for my breakfast. You don't need a spreadsheet however. There are lots of great apps for your phone that you can simply scan the label as you see above, enter the amount you had (i.e. ½ cup) and it will add it all up for you and keep track.
The size of the serving on the food package influences the number of the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) One serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers. So everything has to be measured. For example peanut butter. If it says one tablespoon is a serving. Then you have to measure out one tablespoon. And add those numbers to your daily total accordingly.
So what you will also need is a food scale. You can get then all over the place and I recommend a digital one so we can be accurate. Once you have the scale it makes measuring out your food easy, and you will know what you are eating by looking at the label, then measure out that amount and add it up to your daily total.
So I lay it out, and keep track daily as what I have and my totals. So we just do that same thing for whatever we eat during the day until our daily totals meet our goals for the day. It's all in the labels, and keeping track.
It's important to not go over OR under your goal. The human body is a complex machine, and it will make adjustments to what you are giving it. Also, be honest. It is what it is, and if you cheat the numbers, you will not hit your goals like you wanted too.
Live big, dream bigger. Champion of Mind.
check us out for more services!
http://www.championofmind.ca
Article Source: http://EzineArticles.com/?expert=Mitch_Robinson
Article Source: http://EzineArticles.com/8523518
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