A calorie deficit is enough when you want to lose weight, but for losing weight in a healthy way, proper macro ratios along with deficit are pivotal! That way, you will ensure a perfect metabolic rate to preserve muscles and hormonal balance. Scroll down to see the right macro ratios you need to achieve fat loss faster!
Proteins
Maintaining muscle mass during a calorie deficit is vital! It requires a special attention as muscle tissue is metabolically active and burns many more calories at rest compared to fat tissue. Preserving muscle is crucial to prevent a drop in metabolic rate, which occurs when losing weight primarily through muscle loss.
Proteins’ building blocks – amino acids are actually chief for muscle repair and growth. Unless you regulate protein intake, the body won’t be able to synthesize proteins, which will boost muscle breakdown. That’s the main reason why sufficient protein intake is the formula for your weight loss journey.
Proteins also directly influence satiety and hunger hormones. Enough proteins boost levels of GLP-1, PYY, and CCK – hormones that promote feelings of fullness. Hormones regulate metabolism and fat storage, which aids in maintaining insulin sensitivity. Regulated insulin levels are crucial for effective fat loss – proteins stabilize blood sugar levels, reduce insulin spikes, and promote glucagon release, which influences fat breakdown.
They also take longer to digest than carbohydrates, offering a long-lasting source of energy and reducing sudden hunger attacks. Of course, managing hunger is the trickiest but most important task when you want to adhere to a calorie deficit without feeling deprived.
Only a well-balanced protein intake will help you sustain your diet in the long run. What’s more, high-protein diets reduce cravings and unnecessary snacking, making it a lot easier to lose weight. Calorie control and eating in deficit is the simplest way to achieve your fitness goals.
The body burns calories to break down, absorb, and process nutrients from food. For that matter, protein has the highest thermic effects compared to carbs and fats, which means the body must work harder to process proteins boosting weight loss. This increased energy expenditure contributes to a greater calorie deficit, aiding in fat loss.
To paint a picture clearly, digestion and metabolic processes use 20-30% calories from protein, compared to 5-10% from carbs and 0-3% from fats. Studies showed that consuming 1.2-2 grams of protein per kilogram is an ideal range to skyrocket weight loss.
If you’re after 150 grams of protein per day, here is an example of a whole day of eating:
- Breakfast: 30 grams – 3 eggs + Greek yogurt
- Snack: 15 grams – protein shake or a handful of nuts
- Lunch: 40 grams – grilled chicken salad
- Snack: 15 grams – cottage cheese with fruit
- Dinner: 40 grams – baked salmon with quinoa and veggies
- Snack: 10 grams – small portion of cheese or edamame
Carbohydrates
Carbs aren’t your enemy but the primary source of energy, especially important for high-intensity workouts and endurance activities. Adequate carb intake guarantees you have enough energy to perform well during exercise. This won’t make you gain weight, but it will assist you burn more calories and improve body composition.
The key is consuming an appropriate amount of carbs to regulate insulin levels. It is chief for muscle growth and recovery, but you must choose the right kind, as excessive carbs will spike your insulin and promote fat storage. Go for high-fiber carbohydrates, as they promote satiety, aid digestion, and manage blood sugar levels.
This includes vegetables, fruits, legumes, and whole grains, meaning you don’t have to ban pastas, breads, and cakes from your diet, just choose some more nutritional options (e.g. whole wheat pasta, rye bread with seeds). By focusing on these foods, you will provide sustained energy, essential nutrients, and fiber.
Still, you need to limit your intake of refined sugars and processed foods, as they stir up quick spikes and crashes in blood sugar levels, increased hunger, and potential fat storage.
The timing and distribution of carbs play a huge role, as well! Try to consume a higher proportion of your daily carbohydrates around your workouts to fuel performance and support recovery. Pre-workout, include easily digestible carbs like a banana, oatmeal, or whole-grain toast.
But, for post-workout meals, combine carbs with protein to replenish glycogen stores and prop up muscle recovery. Go for a protein shake with fruit or a meal with lean protein and rice. If you’re only starting your weight loss journey, it is best to track your intake of calories, as you can easily overconsume without even releasing.
Utilize a food diary or an app to monitor your carb intake and establish it aligns with your goals. If you’re not seeing desired results, consider adjusting your carbohydrate intake, as some benefit from lower or higher ratios depending on their response.
If you’re consuming 2,000 calories a day, your goal is 35% of calories from carbs. This means you’re eating 175 grams of carbohydrates, which is about 700 calories. Here is a menu example:
- Breakfast: 40 grams – oatmeal with berries
- Snack: 20 grams – piece of fruit
- Lunch: 50 grams – quinoa salad with vegetables
- Snack: 20 grams – small apple with peanut butter
- Dinner: 45 grams – brown rice with vegetables and lean proteins
Tailoring carb intake to individual needs is particularly important, as more active individuals require higher carb intake. People with insulin resistance or metabolic conditions actually benefit from a lower carbohydrate intake, as this improves insulin sensitivity and blood sugar control.
Fats
Fats are chief for the production of hormones, including those for regulating metabolism and appetite, such as leptin and testosterone. Dietary fats also help in the absorption of fat-soluble vitamins (A, D, E, and K) – crucial for overall health and well-being. They are more calorie-dense and take longer to digest.
They make you feel full and satisfied longer, reducing overall calorie intake, but this stands for healthy fats only. Those provide a steady source of energy, especially during low to moderate-intensity activities and between meals.
Focus on monosaturated and polyunsaturated fats. You will find the first ones in olive oil, avocados, and nuts. These fats are beneficial for heart health and inflammation reduction. The second ones include omega-3 and omega-6 fatty acids from fatty fish (salmon, mackerel), flaxseeds, walnuts, and sunflower seeds. They are famous for their anti-inflammatory properties, omega-3s especially.
Consume saturated fats from animal products (red meat, butter) and certain plant oils, like coconut and sunflower oils, in moderation. Preferably avoid trans fats found in processed and fried foods, as they increase the risk of heart disease.
Distribute healthy fats consumption throughout the day. Include healthy fats in every meal to block hunger spikes; for instance, add avocado to salads, use olive oil for cooking, and munch nuts or seeds. While fats are obviously essential, they are also calorie-dense, so portion control is chief to avoid exceeding your caloric deficit.
If you’re sticking to that 2,000 calories per day plan, go for 30% of calories from fat. That is 600 calories (67 grams):
- Breakfast:15 grams – eggs cooked in olive oil with avocado
- Snack: 10 grams – some almonds
- Lunch: 20 grams – salad with olive oil dressing and chicken
- Snack: 5 grams – Greek yogurt with chia seeds
- Dinner: 17 grams – salmon with roasted vegetables drizzled in olive oil
Balance your fat intake and adjust it to the amounts of protein and carbohydrates you consume to brace your overall health and fitness goals. The same as for carbohydrates; tailor fat intake according to your activity level, health conditions, and goals. Monitor the amount so you are certain not to eat in a calorie surplus.
Different Macro Ratios
Here are some examples to balance your macros intake:
High Protein, Moderate Carbohydrate, Low Fat
If you want to follow this diet, go for 40% protein, 30% carbohydrates, and 30% fat on a daily basis. High protein intake maintains muscle mass, enhances satiety, and boosts the calorie-burning process – thermogenesis. This regime is ideal for those who are moderate to highly active and engage in strength training.
Balanced Macronutrients
Balanced macronutrient intake considers 30% protein, 40% carbohydrates, and 30% fat to support energy levels, muscle maintenance, and overall health. This is an amazing and easily sustainable option for people who prefer diverse cuisines and take part in a blend of cardio and strength training.
Low Carbohydrate, High Fat (Ketogenic Diet)
This diet requires careful planning and monitoring, as it has very specific macronutrient ratio: 20% protein, 10% carbohydrates, and 70% fat. It puts the body into the ketosis, where it utilizes fat for fuel rather than carbohydrates. This leads to rapid fat loss for some people, especially those who are insulin resistant.
Moderate Protein, High Carbohydrate, Low Fat
It is important to note again, carbs are the best fount of energy and they are incredibly important for athletes and those with high activity levels who need a performance booster. The ratio considers taking about 25% protein, 55% carbohydrates, and 20% fats.
Tailoring Your Macros
The most effective way to lose weight is to calculate your caloric needs and then eat in a calorie deficit. The first step is to determine your Total Daily Energy Expenditure (TDEE) and create a menu that will give you a deficit of 10-20% for fat loss – not more or less.
