Metabolism - Macronutrients Flashcards
Macronutrients
Once you know one’s energy requirements you can calculate how many grams of carbohydrate, protein and fat they should be eating to maintain energy balance.
* However, in naturopathic nutrition macros are not as important as food quality in maintaining energy balance.
* Although, if you’re working with athletes with specific body composition aims, or with people who are trying to lose weight, adjusting the macronutrient ratios in their diet can be helpful.
* Nutrigenomic testing can also provide personalised macronutrient profiles based on an individual’s genes and how well their body may metabolise fats and carbohydrates.
Macronutrient Ratios
Ketogenic Diet:
Fat: 65%
Carbs: 10%
Protein: 25%
The Blue Zones:
95% Plant-based
5% Animal-based
Fat: 20%
Carbs: 65%
Protein: 15%
Standard American Diet (SAD):
Fat: 30%
Carbs: 50%
Protein: 20%
Weight ratios
Weight loss:
High protein, low carb and fat:
Fat: 20-35%
Carbs: 25-45%
Protein: 35-50%
Weight maintenance:
Moderate protein, carb and fat:
Fat: 25-40%
Carbs: 35-55%
Protein: 25-40%
Muscle gain:
High protein, high carb, low fat
Fat: 20%
Carbs: 35%
Protein: 35%
A closer look at Ketosis
Ketogenic diets are increasing in popularity as a strategy for rapid weight loss.
* Known for almost 100 years to be effective in preventing epileptic seizures.
* A growing body of research shows promise in using ketogenic diets adjunctively against diseases such as: obesity, metabolic syndrome, type 2 diabetes, Alzheimer’s, Parkinson’s and certain cancers such as malignant brain tumours.
* Glucose is the body’s primary fuel source, especially important to the brain as fatty acids cannot penetrate the blood brain barrier.
* When glucose intake is insufficient to maintain glycogen stores in the liver and muscles the brain experiences this as stress.
* This results in an increase of cortisol and a sharp drop in insulin production.
* This liberates an excess supply of fatty acids from adipose tissue leading to a partially incomplete metabolism in which ketones are produced, which the brain can use as fuel in the absence of glucose.
Ketogenic Diet = a diet predominantly made up of fats (65-75%) and very low carbohydrates (5-10%).
Exercise: Calculating Macros
- Let’s use our 50-year old lady who requires 2,017 kcal per day and is interested in eating for healthier ageing.
- Using the blue zones as a guide, calculate the calories (kcals) and grams per day for each macronutrient.
Macro: Carbs
%: 65%
kcals: 1311 (2017kcal x 65%)
grams: 328 (1311 / 4)
Macro: Proteins
%: 15%
kcals: 302 (2017 x 15%)
grams: 75 (302 / 4)
Macro: Fats
%: 20%
kcals: 403 (2017 x 20%)
grams: 45 (403 / 9)
*Carbs & Protein = 4kcal/gram
* Fat = 9 kcal/gram
Tracker Apps
There are many different tracking apps that your clients may use to measure and calculate their energy intake.
* MyFitnessPal
* MyNetDiary
* Noom
* Lose It!
* Lifesum
* Cronometer
The Death of the Calorie?
For decades people have been told that in order to lose weight you need to count calories, yet the research is clear that most calorie-counting diets fail.
* Wilbur Atwater, an American scientist introduced the concept that “a calorie is a calorie” which led to the misconception that fat will always lead to more weight gain than other foods.
* This theory did not take into account individual metabolic rates and other factors affecting weight gain such as one’s genes, their gut bacteria and the hormonal response to food, to be discussed later.
* In 1967, the Sugar industry secretly funded Harvard University research designed to point the blame for rising obesity rates at fat intake.
* This led to the US Senate (and Governments around the world) to recommend Low Fat diets.
* That advice coincided with the biggest rise in obesity and cardiovascular disease in human history!
Wilbur Atwater (1844-1907) American Chemist – considered the father of modern nutrition research.
