Macronutrients are Protein, Fat, and Carbohydrates that come from food and are all needed by your body daily. If you’re eating the SAD, your balance of these nutrients is way out of whack. I’m not particularly fond of tracking food intake, but I do it to help get and stay on track and ensure my diet is aligned with my goals. Myfitnesspal.com or Cronometer.com are free apps that allow you to input your macro goals and targets. Use them to dial in and maintain balanced macros. The Primal Blueprint Food Pyramid is a great reference tool. Use as a guide to help you make the best whole food choices to attain your goals.
Protein is an important building block for every cell in your body. It builds and repairs your body, oxygenates your blood cells, aids in digestion, and regulates hormones. The USDA protein guidelines are too low in my opinion. How much an individual needs is based on many factors including activity level and age. According to Dr. Gabrielle Lyon; “At a bare minimum, research has shown that at least 30g of protein, 3 times a day will stimulate the muscle for protein synthesis. This leads to muscle growth, which will ultimately lead to a healthier balance of muscle to fat giving the ideal body composition ratios.”
Fat supports optimal function throughout your body. Don’t let anybody tell you that a low-fat diet is good for you, certainly not long term. Your body needs fat, your brain needs fat. Good fats of course. Fat is the lever that promotes satiety and stabilizes appetite and energy levels. Your intake goal will be based on fat loss goals along with how you feel. If you’re constantly feeling hungry, you may need to increase your fat intake.
Ketones are a byproduct of fat. These are made by your body and used much the same way as glucose. The ketogenic diet was originally used to help those with epilepsy but has been found to aid in fat loss, clear brain fog, boost energy, is anti-inflammatory, and can even help fight against cancer. Burning ketones was originally how our ancestors survived during periods that plants (carbs) weren’t available to them. The benefits of burning ketones for energy includes internal energy use, less constant dependence on food, and satiety so you can go longer between meals.
Carbohydrates should be limited to real, whole foods. Avoid processed foods as much as possible. Sadly, those eating the SAD could be getting upwards of 300g, way more than most people need. All the carbs you need can be found in vegetables, there is no need for grains. When you ditch sugars, grains, and processed foods, you’ll be able to maintain a healthy carb intake. Athletes and highly active people can consume a higher amount. The Primal Blueprint Carbohydrate Curve illustrates how various levels will impact your health and weight management.
When figuring your daily macronutrient balance, start with 1 gram protein per ideal weight. That stays consistent every day. Depending on your activity level and goals, fat and carbs can be tweaked to fit your specific needs. The Primal Blueprint recommends keeping carbs below 150 gram. The more active you are, the more you will require. From there, fill in with quality fats staying within your calorie goal.
If you come up short on your fat goal, this fat bomb recipe will help get you there;
- 2 c macadamia nuts
- 1 c shredded coconut
- ½ tsp sea salt
- ½ tsp cinnamon
- Blend until smooth. Feel free to add cacao powder as well. This fat bomb is much cheaper than buying the packets and yum. My kids love it on apple slices or sausage… yes sausage. Or you can just eat a spoonful, so good!
Need help with your macronutrient balance? Let’s chat. Schedule a free coaching call.
Questions, comments, and shares are welcomed.
In Health,
Coach Nanette
