How To Calculate Macro-Nutrients For Weightloss

While counting calories may be more accurate than simply "watching what you eat", it certainly can become a cumbersome chore each day.  Beyond that, the results you achieve are much more related to the the types of foods you eat than calories alone, which makes the below superior (and more convenient) "counting" method our go-to technique for accurately and ideally determining the amount of food you should eat each day to support your body transformation goals.

The rule?  Count macronutrients, not calories.

You see, there are 3 macronutrients (protein, carbs, and fat), and a good balance of all 3 of these nutrients is essential to dropping flab and optimally changing your body.

Even more, when counting macronutrients you no longer have to count calories as each gram of each macronutrient has a set caloric value.

Carbs are 4 calories per gram.

Proteins are 4 calories per gram.

Fats are 9 calories per gram.

Alcohol is 7 calories per gram

So, by determining the appropriate number of grams of each macronutrient you should eat daily, you'll automatically be controlling your calorie intake at the same time.

How do you figure that out?  Easy, just use our formula below.

First, multiply your body weight by 12 to obtain your goal daily calorie intake.

For example, let's say you weigh 180 pounds; your daily goal calorie intake would be 2160.

Now, we are going to break down those 2160 calories into a ratio of 40% protein, 30% carbs, and 30% fat.

Because protein is the most metabolic nutrient, we build the foundation of our fat-burning diet around it.  Likewise, both carbs and fat offer unique benefits (energy from carbs and hormonal support from healthy fats), so a 40/30/30 make up - gives us a great balance of each.

Now, let's figure out how many grams of each macronutrient we'll want to eat.

To figure our protein intake, we'll first take our daily calorie goal of 2160 calories and multiply it by 40% since 40% of our calorie intake will be from protein.  This gives us 864 calories from protein.  Now, since we know protein is 4 calories per gram, we'll divide those 864 calories by 4 to get our daily gram goal for protein.

864 / 4 = 216.

So our goal each day is to eat 216g of protein.  Simple enough.

Now, we can repeat this process for carbs and fat.

For carbs, 2160 x 30% = 648 calories from carbs.  648 divided by 4 calories per gram equals 162g of carbs daily.

For fat, 2160 x 30% = 648 calories from fat.  648  divided by 9 calories per gram for fat equals 72 grams of (GOOD QUALITY) fat.

So, in our example, a 180 pound individual would need 216g of protein, 648 of carbs, and 72g of fat daily to ideally support their fat-loss and body transformation goals.

Of course, you can easily find your individual macronutrient needs in a few minutes by plugging your own body weight into the simply formula above.

Counting macronutrients trumps counting calories as it ensures you are getting a balance of each major nutrient.  If only counting calories, your diet could actually be very imbalanced.  Just think if you ate 2160 calories of M&Ms each day!  You'd hit your calorie goal, but your body wouldn't be too pleased with you! NUTRIENT DEFICIENT!

Counting macronutrients also has you working with smaller numbers, so it tends to be less to manage when already having a million other things on your mind.  Just take a look at the protein, carb, and fat totals of the foods you eat, jot them down (I use my iPhone) and strive to come within 5% of your daily goals for each macronutrient at the end of the day. BUY A FOOD SCALE AS THIS WILL MAKE IT EASIER TO KNOW HOW MUCH LEAN PROTEIN YOUR EATING.

If you're someone who has been "eating healthy" without seeing the results you deserve, it may be time to get a little more precise with your food intake and counting macronutrients is the most accurate, most convenient way we know to hit your numbers and transform your body, quickly and efficiently.

MOST OF ALL , THIS IS OF THE UPMOST IMPORTANCE.

We all know that sleep is important.  Restful sleep helps to "recharge" your system, decrease stress hormones, and reduce fatigue, but you probably didn't know that it's also vitally important to protecting your brain from toxicity, damage, and even debilitating diseases like Alzheimer's.

In a recent study conducted at the University of Rochester Medical Center, researchers discovered that it's during sleep that the brain clears out potential harmful waste the builds up during the day.

You see, as you sleep your brain pumps spinal fluid into the brain to "flush out" waste into the circulatory system and eventually to the liver for removal.  Because this process is very energy intensive, it's difficult for the brain to perform it during the day while already over-active and preoccupied with performing every day tasks.

Instead, researchers found that sleeping brains were able to clear out much more amyloid-beta, the plaque-building protein associated with Alzheimer's disease.

Take home message:  If you want to keep your brain healthy and free of toxins, strive for 7 - 8 hours of sleep each night.  Nothing new there, but this information just may cause you to make it more of a priority!

What's in My Healthy Oil Collection?

May 9, 2014

www.hollithompson.com

You need healthy fats in your diet to help with digestion, elimination, cellular health and your heart. The right kind of healthy fats will make all the difference to your body, and your looks too. Adding healthy fats to your menu will give you clear, glowing skin, stronger hair and nails, and will even help you lose weight.

Sadly, there’s a lot of confusion out there, and some outdated ideas. Here are the healthy oils in my cupboard and fridge, and why.

1) Coconut Oil 

Coconut oil is high in saturated fat, but it actually elevates HDL levels (the good cholesterol) and reduces heart disease. It contains lauric acid, which has antibacterial, antimicrobial, and antiviral properties, making this oil ideal for not only cooking, but skin care too.

Coconut oil has a high smoking point, so I recommend it for high heat cooking, like stir frying. This oil is solid at room temperature, but quickly liquifies when heated. It can be safely used either way. In addition to cooking, I use this as a healthy fat in my morning smoothie, a conditioner for my hair,  moisturizer for my skin and even as a supplement for our dogs (they love it!). 

2) Avocado Oil 

Avocado oil is high in vitamin E and unsaturated fats, and offers some anti-inflammatory benefits too. Use this in cooking as you would an olive oil, or for dips and dressings. Because of its rich nutrient profile, it also works well as a skin oil, helping to heal dryness, and as as a hair conditioner.

Beauty Tip: Try adding 10 drops of lavender essential oil to a half cup oil for a healthy hair masque prior to shampooing. Leave on for at least 20 minutes.

3) Toasted Sesame Oil 

Toasted sesame oil can be used for dressings, sauces and dips, and it offers a rich, delicious flavor to drizzle onto stir-fry and salads. Sesame contains magnesium and calcium, as well as high levels of antioxidants and Vitamin E. A little bit goes a long way.

4) Hemp Oil 

Hemp oil is from the hemp seed, and is rich in omega-3 fatty acids and GLA (gamma-linolenic acid) Its flavor is slightly nutty, and a good choice for dressings when a lighter flavor is required. I keep this on hand for it’s healthy benefits, and for when EVOO is too strong a flavor.

5) Extra Virgin Olive Oil 

EVOO is a staple in my home, and I’ll bet in yours, as well. The centerpiece of the Mediterranean Diet, EVOO contains monounsaturated fatty acids,  lowering cholesterol and providing heart benefits. Extra Virgin refers to the first cold pressing of the olives, creating a pure, delicious oil. Use this for dressings, sauces, and low heat cooking.

6) Walnut Oil 

Walnut oil contains a variety of minerals, including zinc, selenium, magnesium, copper, potassium and phosphorous. This oil also contains healthy amounts of vitamins C and E, both of which have antioxidant properties. This oil is best used uncooked in dressings and dips, and brings a nutty, rich flavor to whatever you’re making.

7) Grapeseed Oil 

Grapeseed oil has a high smoke point, so it might make sense to have this oil on hand when a lightly flavored oil is called for in stir fry or high heat saute. It’s also a good choice for light flavored salad dressings, when you don’t want the dressing to taste too rich. It’s my top choice for this Quinoa and Bean Salad. However, grapeseed oil is high in omega 6 fatty acids, so you won’t want to use this every day. I prefer it for occasional use only.

8) Flaxseed Oil 

Flaxseed oil contains alpha-linolenic acid, or ALA, a fatty acid that the body converts into the omega-3s EPA and DHA. It also contains omega-6 and omega-9 fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein and zinc. Flaxseed oil has a low heat point, so it’s not meant for cooking. Instead, try this for salad dressings, or to drizzle over steamed vegetables with a squirt of lemon.  Its nutty taste is delicious with lemon over fresh greens. Be sure to store flaxseed oil in the fridge at all times, its delicate nature can easily turn rancid.

While you’re at it, store all of your oils there too. The only one that I leave out is the EVOO, because we use so much of it, I’m confident that it won’t go rancid. If you don’t have room in your fridge, keep oils in the cupboard and out of light, preferably in dark glass bottles. Avoid buying oil in any type of plastic container, even BPA free plastics contains chemicals that can leach into your oil.

Holli Thompson is a certified Holistic Health Coach, and Natural Health Professional. She also attended the Natural Gourmet Institute in NYC to become a Raw Food Chef. Holli has appeared on many major media outlets including ABC’s Let’s Talk Live, CBS, USA Today and More Magazine.