Considerations When Dieting: Calories, Macros, and Micros

Most people think when trying to lose weight, you need to have low-cal, low-fat, low-carb, low-whatever. This type of "dieting" will not do your body any good. Your body still requires adequate macronutrients and micronutrients in order to function properly and to avoid deficiencies. Going into a caloric deficit can cause your body to go into "survival mode" and instead of burning fat, your body will conserve its energy.

A healthy weight loss is about 2-3 lbs per week. Based on your body's composition, you need to find a caloric restriction that supports a healthy fat loss. Carbohydrates, proteins, fats are the three macronutrients, with dietary fiber, in my opinion, being the fourth. Vitamins, minerals, and water are your micronutrients. All of these support metabolic processes.

Carbohydrates and proteins each produce 4 calories per gram, fats are compose 9 calories per gram, and fiber is 2 calories per gram. You can multiply these factors by the grams of each that are found on nutrition panels for the foods you consume. For example, if a product has 12g of protein, you can calculate the product to produce 36 calories in protein alone.

Complex carbs produce a primary, sustainable source of energy, next to fats, with proteins offering very little. The body breaks down complex carbs differently than simple carbs. This is due to the type of bonds that exist within the molecules. Simple sugars (carbs), like cane sugar, which is a common additive to processed foods, are digested much quicker than complex carbs which explains the quick, short-lasting burst of energy you get from consuming simple sugars. Complex carbs, like oatmeal or potatoes, will provide your body with a sustained, "extended release" of energy.

Complete proteins are very important for muscle synthesis since they contain all the amino acids for cellular growth and reproduction. Proteins help the body heal wounds and can better the body's skin integrity. Complete proteins can be found in your lean meats, eggs, milk, yogurt, and seafood. Most plant proteins are only partial proteins, meaning they lack one or more of the essential amino acids; however, combined with other proteins, can make up a complete protein. Proteins can help you feel fuller, longer, and in my opinion, are the most important macro to consume whether you are trying to lose fat or build muscle.

Fats are essential for absorption of some vitamins and antioxidants within the body. They are also necessary for insulation of tissues and make up the membranes of all our cells. Fats are also used as a secondary source of energy when carbs are scarce.

Fiber is insoluble and aids in regularity (I don't think I need to explain this). Fiber is also important in that it can help prevent certain diseases such as heart disease and some cancers. Fiber is abundant in many vegetables and some grains.

Additionally, antioxidants function similarly to fiber in that they have been proven to help prevent certain diseases as well as reduce the number of harmful, free radicals in our body.

In conclusion, when dieting, structure your diet to prevent deficiencies of any type. Sometimes consuming a serving of low fat cottage cheese with 120 calories per serving is more beneficial than one slice of whole wheat bread containing only 90 calories. You can maintain a healthy weight loss while being mindful of nutrients and calories for optimal physical health!