Let’s keep it light and fun this Tuesday and play Name That Nutrient!
Flexible eating is all about tracking calories & macronutrients. Think of macronutrients as food groups. Anytime you eat food, you are either eating one or multiple macronutrients.
Each macronutrient plays an important role in sustainable weight loss.
Let’s test your macronutrient knowledge! Ready?!
Question #1: Which macronutrient is the BEST at controlling hunger?
The correct answer is B. Protein! Protein is our satiety macronutrient and helps with lowering ghrelin- a hormone that makes us feel hungry!
Always add a protein source to your meals, whether it’s animal or plant-based. Try and shoot for at least 20-25 grams of protein per meal.
Question #2: Which macronutrient provides the most calories per gram?
The correct answer is C. Fat! Fat provides 9 calories per gram while both carbohydrate and protein provide 4 calories per gram!
The more sources of fat you add to your meals- oils, cheese, avocado, sour cream, nuts, etc., the more calories it’ll be.
Remember when we talked about how ordering salads can easily be between 700-900 calories?! That’s because of all the sources of fat that are added that make the meal calorie-dense.
Question #3: Which macronutrient is the preferred source of energy for our brain and red blood cells?
The correct answer is A. Carbohydrates! Glucose is one of the main end products of carbohydrate digestion. Our central nervous system uses this glucose for energy and several other functions in the body!
The National Academy of Sciences recommends consuming at least 130 grams (520 calories) of carbohydrates per day.
Question #4: Which macronutrient minimizes muscle loss in a calorie deficit?
The correct answer is B. Protein! This is why I push my Flexible Eating 101 students to make sure they are consuming enough protein.
Anytime we are in a calorie deficit the body breaks down fat but will also want to break down muscle to convert it to energy for the body to utilize.
We don’t want to break down the precious muscle that we spent so long building! We can minimize muscle loss by consuming an adequate amount of protein in a calorie deficit.
How many did you get right?! All macronutrients serve different functions within the body. We all need specific proportions of each macronutrient for nutrition and weight loss optimization!