Macronutrients Explained! | How to eat to lose body fat

Hey y'all! Welcome back. Ever wonder what the heck is up with macronutrients?! How about a little explanation? This video will help you understand macronutrients and how to divide them up in your diet to lose body fat--which, of course, is what we want! Follow me on social media: https://www.instagram.com/all_things_wagner/ https://www.instagram.com/after40fitness/ https://www.instagram.com/after40fashion/ Enjoy our newest travel videos: Symphony of the Seas Embarkation Day: https://youtu.be/PTCkcZ_5ta4 Symphony of the Seas Buffet and Pool Tour: https://youtu.be/eH_lWGn_xTM Our day at Royal Caribbean's Private Island Coco Cay: https://youtu.be/jkoYj5G36Jo Mexico All-Inclusive Resort: https://youtu.be/Oahk03c7g90 ---------------------------------- LINKS FROM THE VIDEO: Link to video about new science on what causes heart disease: http://www.livescience.com/48969-heart-disease-diabetes-risks-carbohydrate-saturated-fat.html Link to DNA testing site: https://www.dnafit.com/ Macronutrients are nutrients we put in our bodies that provide calories and energy. 3 main: carbohydrates -- provide 4 calories per gram protein -- provide 4 calories per gram fats -- provide 9 calories per gram CARBOHYDRATES: the only unnecessary macronutrient (which doesn't mean don't eat them). Food carbs are found in: bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. The most common and abundant forms are sugars, fibers, and starches-- sugars and fibers are indented under the carbohydrate section on food labels. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions, like the function of the brain and physical activity. Carbohydrate quality is also important. Some types of carbohydrate-rich foods are better than others, which is where the two kinds of carbs, simple and complex, come into play: SIMPLE: composed of sugars which have simple chemical structures composed of only one sugar or two sugars. Simple carbohydrates are easily and quickly utilized for energy by the body often leading to a faster rise in blood sugar and insulin secretion. Less healthy sources: white bread, donuts, sodas, candy.  COMPLEX: These carbohydrates have more complex chemical structures, with three or more sugars linked together.  Many complex carbohydrate foods contain fiber, vitamins, and minerals, and they take longer to digest – which means they have less of an immediate impact on blood sugar, causing it to rise more slowly. Healthiest sources-unprocessed or minimally processed whole grains, vegetables, fruits and beans. PROTEIN--breaks down into amino acids, which are the building blocks of muscle! Animal proteins provide the most complete amino acids. Protein is also very satiating, and has a high thermic effect, which means it burns more calories than the others when digesting. Food high in protein: meat, fish, cheese, beans, lentils, yogurt, eggs. FAT-- more calorically dense than the other two, so like protein, is very satiating. Fat is used by the body for our hair, skin, and nails, for the production of hormones, and to help our bodies better absorb vitamins A, D, E, and K. Foods containing high fat are lard, vegetable oils, butter, nuts, coconut, seeds, chocolate, cheese, oily fish, and avocados. Three kind of fat: saturated, unsaturated, trans (AVOID THESE AT ALL COSTS), saturated, and unsaturated. WHY IT'S IMPORTANT TO KNOW WHAT MACRONUTRIENTS YOU'RE EATING: calories in/calories out matter in the end, but all that in between is what makes the difference, especially for those who metabolize a macronutrient slower than others. To start off, find your calorie maintenance and weight loss levels. My favorite source is calculator. net. This site has all kinds of calculators. The calorie calculator asks for age, gender, height, weight, and activity level. Plug in your data to get the amount of calories you need to to maintain, to lose 1 lb of weight a week, to lose 2 lbs a week, or to gain weight. If you're looking to lose body fat, take the "lose 1 lb a week" number and go over to your food tracker like my fitness pal. You can access my fitness pal from your smart phone application, or from the internet at myfitnesspal.com. SO….FINALLY, HOW DO I DETERMINE THE MACRO PERCENTAGES?!! A good place to start is a 40/30/30 split. That means percentage of carbs/protein/fat. Depending on how your body metabolizes carbs, you may need to adjust carbs. A good rule of thumb for protein, if you're lifting weights, is 1 oz of protein per pound of body weight. If you don't know how much protein you're eating a day, you're likely not eating enough!! THE GOAL IS TO EAT AS HIGH A CALORIE COUNT AND A CARB AMOUNT AND STILL LOSE FAT!! JUST TRY IT FOR 30 DAYS!