Eat fat, get fat?
Eat protein get big muscles?
Eat a lot of carbs and you’ll get soft in the middle?
As is the case with most myths, there is a hint of truth behind these commonly held beliefs, but for the most part, our macros are misunderstood.
But if fat made us fat, then how do so many achieve success on Keto?
#1. There are different kinds of fat-- and they aren’t all equal
Saturated fats are solid at room temperature and typically are known as the bad fat. Think bacon grease.
Unsaturated fats are liquid at room temperature and generally known as the healthy fats. Think oils. Then there are manufactured fats that can be found in processed foods and come under a variety of everchanging names.
When choosing your fats, aim for unsaturated fats and stay away from processed foods.
#2. You get less calories per gram on a high fat diet, which is why you often see fasting as part of the Keto diets.
Fat has 9 calories per gram, whereas carbs and proteins each have 4 calories per gram. If high protein diets made everyone bulky with muscle, then how did so many get skinny on Atkins?
Also, if high protein is required to get big muscles, how can a bull, gorilla, and strong man Patrik Baboumian get so powerful on plants?
#3. Proteins aren’t just found in animal products.
Protein breaks down slower in the body and is generally more filling than carbohydrates, but has 5 less calories per gram than fat, and equal calories to carbs.
You can get the essential amino acids needed entirely from a vegetarian only diet. Protein is found in red beans, nuts, rice, whole grains, and all sorts of veggies.
#4. Carbohydrates break down into glucose.
Glucose binds together in “bundles” called glycogen and is stored in the muscles for energy as fuel for the body. Excess glycogen, however, can convert to adipose tissue, aka fat.
#5. There are healthy and unhealthy carbs.
Healthy carbs tend to break down slower and be higher in fiber content. As is the case with all good diets, stay away from processed foods and added sugar. When you eat sugar, it hits the liver so quickly that it can’t convert it all, which leads to excess glucose and glycogen production. Eating added sugar is like hooking yourself up to an IV of fat production!
So, if we want to maximize our macros, we need to avoid processed foods that circumvent the process by which our body breaks down macronutrients.
If you can pick it, grow it, and identify it as a plant or animal then chances are you are maximizing your nutrients. Keep your calories under what you burn and you will lose weight. If you want to grow muscle, make sure you have enough calories to fuel your body's needed recovery.
For help with balancing your macros, ask one of our personalized fitness trainers.
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