Macros ??

RMLMoore

Can someone give me the Readers Digest version of this? I see people reference it often.

stormsusmc

For fat loss, muscle gain, leaning out, or just average health?

RMLMoore

Let's start with fat loss.

stormsusmc

http://www.freedieting.com/weight_loss_guide.htm

http://www.caloriesperhour.com/tutorial_ratios.php

http://www.livestrong.com/article/347412-macronutrients-in-diet-plans/

http://leanbodiesconsulting.com/faq/Best+Macronutrient+Breakdown+For+Fat+Loss

personally my ratio is 40/35/25....sometimes +/- 5...this is for clean lean mass

timing is also essential

may not be the readers digest, but my honest advice is to read read read...and find out what works best for you...all of our bodies are different

RMLMoore

Thanks for the links! I really appreciate the help.

Ledgehanger

There are (at least) a couple different - and contradictory - Reader's Digest versions. All of them start the same:

There are three different categories of macro-nutrients: carbohydrates, fats, and protein. Carbohydrates can be further subdivided into simple carbohydrates such as sugars, and complex carbohydrates such as starches. Fats can be animal fats or plant fats.

Version 1: Fats are bad and should be restricted as much as possible. Protein is necessary as the fundamental building blocks of our muscles, but usually comes with fat so should be limited. Carbohydrates are the energy source for our bodies, and successful weight loss. Simple carbohydrates have little to no nutritional value, so those trying to lose weight should get replace simple carbohydrates with complex carbohydrates that the body has to work harder to use or store as fat.

Version 2: Of the three macro-nutrients, only two are actually required for survival - fats and protein. Carbohydrates are a cheap and easy source of energy, but our bodies aren't made to deal with the extremely high carbohydrate loads in a modern diet. Our ancestors ate diets that were primarily proteins and fats, along with some leafy green vegetables, and our bodies are optimized for that kind of diet. Carbohydrate-rich diets cause insulin spikes in our bloodstreams. Insulin sends a signal to the body that there is plenty of glucose (blood sugar) in the blood for energy and that the fat cells should start storing energy as fat. When insulin is low due to low carbohydrate ingestion, the signal to the fat cells is to start breaking fat into ketones for our bodies to use as fuel. Successful long-term weight loss depends on drastically reducing carbohydrates in our diet and replacing those calories with proteins and fats.

Version 1 is the version promoted by the USDA and shown in the USDA food pyramid. Some version of this is what has been championed by the USDA and most dieticians for the last 30-40 years. That's why we've seen such a dramatic decrease in obesity over that time period... Oh, wait... :laugh:

Version 2 is the version promoted by people such as Dr. Atkins and Gary Taubes (author of "Why We Get Fat and What to Do About It"). I am aware of various studies that have purported to show the effectiveness of this approach, but I can't speak to their methodology or validity. What I can say is that this approached is working very well for me.