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MFP Macros - what do they mean?
a_new_dawn
Posts: 517 Member
Ok we all see those target numbers in our food diary that occasionally flash alarmingly red. What's it all about?
:happy: FIBRE - or "roughage" as it is also known, is essentially a carbohydrate. The main function of fibre is to keep the digestive system healthy and functioning properly. Fibre aids and speeds up the excretion of waste and toxins from the body, preventing them from sitting in the intestine or bowel for too long, which could cause a build-up and lead to several diseases. Fibre is naturally found in plant-based foods such as; whole grains, vegetables, fruits, pulses and seeds. There are two types of fibre; soluble and insoluble fibre, and they both play an integral role in our digestive systems.
:happy: CARBS - Most people view carbohydrates as "evil" foods. Found in breads, pastas, cereals, and almost everything sweet, carbohydrates receive a bad reputation for causing weight gain. In reality, carbohydrates provide energy your body needs to help you function throughout the day. They are the fuel that keeps your body moving, similar to the way gas functions for a car.
There are 2 different types of carbohydrates: simple and complex.
*Simple carbohydrates are typically digested and absorbed faster in the body. They are more commonly known as sugars and are found naturally in fruit, vegetables and milk products. You will also see simple carbohydrates in processed foods such as candy, cookies and soda. Added sugars should be limited in the diet.
*Complex carbohydrates include starches and fiber. They must first be digested before being used as energy. Foods high in starch include vegetables (peas, corn, and potatoes), beans and lentils, white bread, white rice and crackers. Fiber is also found in most of these foods; it is the part of the plant that is not digested by the body. Other examples of fiber rich foods include whole wheat bread, oatmeal, whole grain cereals, fruit, and brown rice. Incorporating more of these foods into your diet will help provide you with energy, while helping you limit your portions, since it keeps you feeling fuller longer.
:happy: Fat - Fat is a nutrient. It is crucial for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs There are 3 types of fat:
*Monounsaturated fats are found in foods such as olive oil, canola oil, peanuts and peanut oil, most nuts (except walnuts), and avocados. Sometimes they are also referred to as omega-9 fatty acids. People refer to monounsaturated fat as a “good” fat because it plays a role in keeping our hearts healthy.
*Polyunsaturated fats are further designated by their structures: omega-3 and omega-6 fatty acids. The omega-3 fats are found in many varieties of fish and also in some plant foods: flaxseed, walnuts, and canola oil. Omega-6 fatty acids are found in safflower, sunflower, corn, soybean, cottonseed, and sesame oils. Just as there are essential amino acids that the body needs but cannot make, there are essential fatty acids. The specific omega-6 fatty acid that is essential is named linoleic acid. The omega-3 that is essential is called alpha-linolenic acid. These fats are required to make substances called eicosanoids, which are hormonelike substances that affect blood pressure, immunity, inflammation, contraction of smooth muscle tissue (such as your heart), and more. A small amount of each of the polyunsaturated fats are needed daily.
*Trans fat is a type of fat that occurs naturally in small amounts in meats and dairy; there is also a man-made trans fat, which is the type we know to be most harmful to health. The naturally occurring trans fat may actually be handled by the body differently than trans fat found in partially hydrogenated oils, which are artificially created. Partially hydrogenated oils are made when hydrogen is added to oil, which causes it to become solid; examples include margarine and shortening. Originally designed to increase shelf life and add stability to processed foods, we have since learned that trans fats are not healthful and is linked to Cholesterol levels.
:happy: PROTEIN - Our bodies use protein to build just about everything. Skin, hair, muscles, organs, even the hemoglobin in your blood is made of protein. And the list goes on: The enzymes that break down food and spark chemical reactions in the body are proteins. Our immune systems depend on protein to make antibodies. Protein molecules aid the transfer of messages between the neurotransmitters in our brains. And many hormones, including insulin and other metabolism regulating hormones, are proteins as well. Protein molecules are made of smaller molecules called amino acids. There are twenty naturally occurring amino acids. Some names you might be familiar with are lysine, glutamine, and tryptophan. When you eat foods that contain protein, your body breaks those proteins down and reassembles the the amino acids to create the protein structures it wants to make.
Most people think of meat when they think of protein. And that's correct. Meat from land animals, fish, and fowl are all high protein foods. However, nuts, seeds, beans, and dairy products are high protein foods as well. And whole grains such as brown rice, whole wheat, quinoa, barley and amaranth; and some vegetables, like avocados and sprouts, can be significant sources of protein too. Meat, dairy and eggs are complete proteins. To get a complete protein, most grains, nuts, seeds, and vegetables have to be combined. Rice and beans or corn and beans are famous examples of complimentary proteins.
:happy: SODIUM - Sodium is a major mineral found in the fluid surrounding the cells in your body where it helps to regulate blood pressure and fluid volume, and it also helps maintain pH balance. Your muscles and nervous system also need sodium to function properly. The most common form of sodium is table salt, but at least a little bit of sodium occurs naturally in many foods. Processed foods usually contain a lot of sodium in the form of preservatives and flavor enhancers. High sodium intake is linked to high blood pressure, and for some people, high sodium diets can also cause fluid retention and swelling.
:happy:SUGAR - (or sucrose) – Come under two main categories, Simple and Complex carbs.
"Simple carbohydrates" are sugars. Classed as a "bad" sugar, these are the quickest source of energy, as they are very rapidly digested.
"Complex carbohydrates" are the "good" sugars, which are present naturally in fruits and vegetables .
When it comes to nutrition, it’s important to know most foods high in simple carbohydrates contain few nutrients other than calories compared to those sugars found in whole plant food, which are higher in fiber and vitamins and minerals.
Excess sugar is converted into fat by the body, and it can cause the natural bacteria in your mouth to produce acid, leading to a greater chance of getting cavities.
:happy: IRON - Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. Good sources of iron include:
liver, meat,beans,nuts, dried fruit, wholegrains, fortified breakfast cereals and most dark-green leafy vegetables, such as watercress and curly kale. Some foods like tea, coffee and spinach contain a substance that makes it harder for the body to absorb Iron, which is why it's recommended to limit intake of these.
:happy: CALCIUM - There is more calcium in the body than any other mineral and it has several important functions.
These include:helping build strong bones and teeth,regulating muscle contractions, including heartbeat and ensuring blood clots normally. Good sources of calcium are: milk, cheese, broccoli, soya, nuts, bread, bananas sardines.
:happy: VITAMINS - A vitamin is One of a group of organic substances, that are essential to normal metabolism. We get vitamins from food or supplements, because the human body either does not produce enough of them, or none at all. Insufficient amounts in the diet may cause deficiency diseases. There are currently 13 recognized vitamins, a in-depth list can be found here: http://www.medicalnewstoday.com/articles/195878.php
:happy: CHOLESTROL - Cholesterol is a lipid (fat) which is produced by the liver. Cholesterol is vital for normal body function. Every cell in our body has cholesterol in its outer layer.
Cholesterol is carried in the blood by molecules called lipoproteins. A lipoprotein is any complex or compound containing both lipid (fat) and protein. The three main types are:
LDL (low density lipoprotein) - people often refer to it as bad cholesterol. LDL carries cholesterol from the liver to cells. If too much is carried, too much for the cells to use, there can be a harmful buildup of LDL. This lipoprotein can increase the risk of arterial disease if levels rise too high.
HDL (high density lipoprotein) - people often refer to it as good cholesterol. Experts say HDL prevents arterial disease. HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.
Triglycerides - these are the chemical forms in which most fat exists in the body, as well as in food. They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat). Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates. Calories we consume but are not used immediately by our tissues are converted into triglycerides and stored in fat cells. When your body needs energy and there is no food as an energy source, triglycerides will be released from fat cells and used as energy - hormones control this process.
High cholesterol levels can cause:
Atherosclerosis - (narrowing of the arteries), Higher coronary heart disease risk (an abnormality of the arteries that supply blood and oxygen to the heart), Heart attack (occurs when the supply of blood and oxygen to an area of heart muscle is blocked, usually by a clot in a coronary artery. This causes your heart muscle to die), Angina (chest pain or discomfort that occurs when your heart muscle does not get enough blood) Other cardiovascular conditions (diseases of the heart and blood vessels), Stroke and mini-stroke (occurs when a blood clot blocks an artery or vein, interrupting the flow to an area of the brain. Can also occur when a blood vessel breaks. Brain cells begin to die).
:happy: FIBRE - or "roughage" as it is also known, is essentially a carbohydrate. The main function of fibre is to keep the digestive system healthy and functioning properly. Fibre aids and speeds up the excretion of waste and toxins from the body, preventing them from sitting in the intestine or bowel for too long, which could cause a build-up and lead to several diseases. Fibre is naturally found in plant-based foods such as; whole grains, vegetables, fruits, pulses and seeds. There are two types of fibre; soluble and insoluble fibre, and they both play an integral role in our digestive systems.
:happy: CARBS - Most people view carbohydrates as "evil" foods. Found in breads, pastas, cereals, and almost everything sweet, carbohydrates receive a bad reputation for causing weight gain. In reality, carbohydrates provide energy your body needs to help you function throughout the day. They are the fuel that keeps your body moving, similar to the way gas functions for a car.
There are 2 different types of carbohydrates: simple and complex.
*Simple carbohydrates are typically digested and absorbed faster in the body. They are more commonly known as sugars and are found naturally in fruit, vegetables and milk products. You will also see simple carbohydrates in processed foods such as candy, cookies and soda. Added sugars should be limited in the diet.
*Complex carbohydrates include starches and fiber. They must first be digested before being used as energy. Foods high in starch include vegetables (peas, corn, and potatoes), beans and lentils, white bread, white rice and crackers. Fiber is also found in most of these foods; it is the part of the plant that is not digested by the body. Other examples of fiber rich foods include whole wheat bread, oatmeal, whole grain cereals, fruit, and brown rice. Incorporating more of these foods into your diet will help provide you with energy, while helping you limit your portions, since it keeps you feeling fuller longer.
:happy: Fat - Fat is a nutrient. It is crucial for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs There are 3 types of fat:
*Monounsaturated fats are found in foods such as olive oil, canola oil, peanuts and peanut oil, most nuts (except walnuts), and avocados. Sometimes they are also referred to as omega-9 fatty acids. People refer to monounsaturated fat as a “good” fat because it plays a role in keeping our hearts healthy.
*Polyunsaturated fats are further designated by their structures: omega-3 and omega-6 fatty acids. The omega-3 fats are found in many varieties of fish and also in some plant foods: flaxseed, walnuts, and canola oil. Omega-6 fatty acids are found in safflower, sunflower, corn, soybean, cottonseed, and sesame oils. Just as there are essential amino acids that the body needs but cannot make, there are essential fatty acids. The specific omega-6 fatty acid that is essential is named linoleic acid. The omega-3 that is essential is called alpha-linolenic acid. These fats are required to make substances called eicosanoids, which are hormonelike substances that affect blood pressure, immunity, inflammation, contraction of smooth muscle tissue (such as your heart), and more. A small amount of each of the polyunsaturated fats are needed daily.
*Trans fat is a type of fat that occurs naturally in small amounts in meats and dairy; there is also a man-made trans fat, which is the type we know to be most harmful to health. The naturally occurring trans fat may actually be handled by the body differently than trans fat found in partially hydrogenated oils, which are artificially created. Partially hydrogenated oils are made when hydrogen is added to oil, which causes it to become solid; examples include margarine and shortening. Originally designed to increase shelf life and add stability to processed foods, we have since learned that trans fats are not healthful and is linked to Cholesterol levels.
:happy: PROTEIN - Our bodies use protein to build just about everything. Skin, hair, muscles, organs, even the hemoglobin in your blood is made of protein. And the list goes on: The enzymes that break down food and spark chemical reactions in the body are proteins. Our immune systems depend on protein to make antibodies. Protein molecules aid the transfer of messages between the neurotransmitters in our brains. And many hormones, including insulin and other metabolism regulating hormones, are proteins as well. Protein molecules are made of smaller molecules called amino acids. There are twenty naturally occurring amino acids. Some names you might be familiar with are lysine, glutamine, and tryptophan. When you eat foods that contain protein, your body breaks those proteins down and reassembles the the amino acids to create the protein structures it wants to make.
Most people think of meat when they think of protein. And that's correct. Meat from land animals, fish, and fowl are all high protein foods. However, nuts, seeds, beans, and dairy products are high protein foods as well. And whole grains such as brown rice, whole wheat, quinoa, barley and amaranth; and some vegetables, like avocados and sprouts, can be significant sources of protein too. Meat, dairy and eggs are complete proteins. To get a complete protein, most grains, nuts, seeds, and vegetables have to be combined. Rice and beans or corn and beans are famous examples of complimentary proteins.
:happy: SODIUM - Sodium is a major mineral found in the fluid surrounding the cells in your body where it helps to regulate blood pressure and fluid volume, and it also helps maintain pH balance. Your muscles and nervous system also need sodium to function properly. The most common form of sodium is table salt, but at least a little bit of sodium occurs naturally in many foods. Processed foods usually contain a lot of sodium in the form of preservatives and flavor enhancers. High sodium intake is linked to high blood pressure, and for some people, high sodium diets can also cause fluid retention and swelling.
:happy:SUGAR - (or sucrose) – Come under two main categories, Simple and Complex carbs.
"Simple carbohydrates" are sugars. Classed as a "bad" sugar, these are the quickest source of energy, as they are very rapidly digested.
"Complex carbohydrates" are the "good" sugars, which are present naturally in fruits and vegetables .
When it comes to nutrition, it’s important to know most foods high in simple carbohydrates contain few nutrients other than calories compared to those sugars found in whole plant food, which are higher in fiber and vitamins and minerals.
Excess sugar is converted into fat by the body, and it can cause the natural bacteria in your mouth to produce acid, leading to a greater chance of getting cavities.
:happy: IRON - Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. Good sources of iron include:
liver, meat,beans,nuts, dried fruit, wholegrains, fortified breakfast cereals and most dark-green leafy vegetables, such as watercress and curly kale. Some foods like tea, coffee and spinach contain a substance that makes it harder for the body to absorb Iron, which is why it's recommended to limit intake of these.
:happy: CALCIUM - There is more calcium in the body than any other mineral and it has several important functions.
These include:helping build strong bones and teeth,regulating muscle contractions, including heartbeat and ensuring blood clots normally. Good sources of calcium are: milk, cheese, broccoli, soya, nuts, bread, bananas sardines.
:happy: VITAMINS - A vitamin is One of a group of organic substances, that are essential to normal metabolism. We get vitamins from food or supplements, because the human body either does not produce enough of them, or none at all. Insufficient amounts in the diet may cause deficiency diseases. There are currently 13 recognized vitamins, a in-depth list can be found here: http://www.medicalnewstoday.com/articles/195878.php
:happy: CHOLESTROL - Cholesterol is a lipid (fat) which is produced by the liver. Cholesterol is vital for normal body function. Every cell in our body has cholesterol in its outer layer.
Cholesterol is carried in the blood by molecules called lipoproteins. A lipoprotein is any complex or compound containing both lipid (fat) and protein. The three main types are:
LDL (low density lipoprotein) - people often refer to it as bad cholesterol. LDL carries cholesterol from the liver to cells. If too much is carried, too much for the cells to use, there can be a harmful buildup of LDL. This lipoprotein can increase the risk of arterial disease if levels rise too high.
HDL (high density lipoprotein) - people often refer to it as good cholesterol. Experts say HDL prevents arterial disease. HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.
Triglycerides - these are the chemical forms in which most fat exists in the body, as well as in food. They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat). Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates. Calories we consume but are not used immediately by our tissues are converted into triglycerides and stored in fat cells. When your body needs energy and there is no food as an energy source, triglycerides will be released from fat cells and used as energy - hormones control this process.
High cholesterol levels can cause:
Atherosclerosis - (narrowing of the arteries), Higher coronary heart disease risk (an abnormality of the arteries that supply blood and oxygen to the heart), Heart attack (occurs when the supply of blood and oxygen to an area of heart muscle is blocked, usually by a clot in a coronary artery. This causes your heart muscle to die), Angina (chest pain or discomfort that occurs when your heart muscle does not get enough blood) Other cardiovascular conditions (diseases of the heart and blood vessels), Stroke and mini-stroke (occurs when a blood clot blocks an artery or vein, interrupting the flow to an area of the brain. Can also occur when a blood vessel breaks. Brain cells begin to die).
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Replies
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Thank you for this detailed information.
Initially I had my Macro set on the FAT SHREDDER setting of 50P/20F/30C. Now that I'm closer to my goal weight and fat %, I reset it to 40/20/40.0 -
Thank you for this detailed information.
Initially I had my Macro set on the FAT SHREDDER setting of 50P/20F/30C. Now that I'm closer to my goal weight and fat %, I reset it to 40/20/40.
How did you determing this FAT SHREDDER setting?
How do you adjust your macros?0 -
A coach gave me the macro setting, you can change it under Goals, click ‘set your own.’
Not sure if I can explain correctly...they informed me that when a person loses weight, a person looses a combination of fat and body mass. To prevent losing body mass eat extra protein. (I used the Insanity program and lost body mass on my upper half.)
Hope it makes sense...0 -
Thank you!
It does!0
