It’s 70% of what you eat and 30% of exercise. What it means – you might be killing yourself in the gym or running endlessly on that jogging track, however, unless you know what you are putting in your system, it is impossible to make progress towards one body weight composition goal.
In my interaction with people, I see that not a lot of us understand the ‘Macros’ or macronutrients of our diet, which are essential building blocks of everything and anything we eat. Yes, everything and anything that we eat is 99% made of these 3 macro ingredients and the remaining 1% is micronutrition like Minerals and Vitamins. While we all have heard how important those vitamins and minerals are for our health, we barely know much or are taught anything in school about the 3 essential building blocks of our food – Proteins, Fats, & Carbohydrates. Handing it over to AI for a bit.
Also Read: The 10,000 Steps-a-Day Phenomenon: A Personal Journey
What is ‘Macros’ and what role do they have in our diets?
Macros, short for macronutrients, are the three types of nutrients that are essential for the human body to function properly: carbohydrates, proteins, and fats. These nutrients are called “macro” because they are needed in large quantities compared to micronutrients like vitamins and minerals.
Carbohydrates are the primary source of energy for the body, and they are found in foods like grains, fruits, and vegetables. Proteins are essential for building and repairing tissues in the body, and they are found in foods like meat, fish, eggs, and beans. Fats are also important for energy, as well as for the insulation and protection of organs. They are found in foods like oils, nuts, and animal products.
Balancing the intake of these three macronutrients is important for maintaining good health. The amount and ratio of each macronutrient required for optimal health may vary depending on individual needs, goals, and health conditions. For example, athletes may require more carbohydrates for energy, while someone on a low-carb diet may need to consume more fats and proteins to compensate.
A balanced diet that includes a variety of whole foods from all three macronutrient groups is generally recommended for most people. It’s also important to be aware of portion sizes and overall calorie intake to avoid consuming too much or too little of any one macronutrient.
Ok, Dear AI! Thank you very much, now let’s talk about the Big Three – Fats, Carbohydrates, & Proteins. If these 3 together make 99% of what we eat, then it would really make sense to understand the 3 of them and learn more about them. I am sure we all know the basics of these 3.
If macro nutrition is something that a large chunk of people are unaware of, then Gl or Glycemic Index is like a hidden secret, something that almost none of us know about, unless we have had to deal with disease and illness that need a serious understanding of nutrition, food, and its timing. Without forming much drama around it, let’s get straight into it and try to understand the hidden secret of weight loss and its importance with the help of AI.
What is GCl or Glycemic Index and why is it important?
The Glycemic Index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels after it is eaten. The GI is based on a scale from 0 to 100, with pure glucose (which raises blood sugar levels the fastest) being given a value of 100.
Foods with a high GI are rapidly digested and absorbed, causing a rapid rise in blood sugar levels, while foods with a low GI are digested and absorbed more slowly, resulting in a slower and more gradual rise in blood sugar levels.
It is important to understand the glycemic index because consuming foods with a high GI can cause blood sugar levels to spike and then quickly crash, which can lead to feelings of hunger and overeating. Over time, repeated spikes in blood sugar levels can also increase the risk of developing type 2 diabetes, heart disease, and other health problems.
Foods with a lower GI are generally considered healthier because they can help keep blood sugar levels stable and provide sustained energy throughout the day. Examples of foods with a low GI include whole grains, fruits, vegetables, and legumes. However, it’s important to note that the GI should not be the sole factor in determining the healthfulness of a food, as other factors such as nutrient content, fiber content, and calorie density also play important roles in overall health.
Thank you, AI! So for all of us who complain – that we get fat even if we ‘eat’ air – well here is the secret key – we should be consuming foods with a lower GI score. Knowingly or unknowingly we end us eating High GI foods – even in small quantities and end up triggering what I understand as insulin spikes – we kind of need to reduce the number of insulin spikes we give to our body in a given period of time, let’s say 24 hours in normal cases and then maintain a calory deficit as well. Let us put AI to task and see what it says about Insulin Spikes and what it means to eat in a calorie deficit.
What is an Insulin spike and its role in weight management?
Insulin is a hormone produced by the pancreas that plays a key role in regulating blood sugar levels in the body. When we eat carbohydrates, the body breaks them down into glucose (sugar), which is then absorbed into the bloodstream. In response to the rise in blood sugar levels, the pancreas releases insulin, which helps the body to use or store glucose for energy.
An insulin spike occurs when the body produces a large amount of insulin in response to a high intake of carbohydrates or sugar. This can cause a rapid decrease in blood sugar levels, leading to feelings of hunger and cravings for more high-carbohydrate or sugary foods.
Some people believe that avoiding insulin spikes is important for weight loss because insulin is also involved in the storage of fat in the body. When insulin levels are high, the body is more likely to store excess calories as fat. Therefore, the theory goes, if we eat foods that cause smaller insulin spikes (such as those with a lower glycemic index), we will be less likely to store excess calories as fat and more likely to use them for energy.
However, the role of insulin spikes in weight loss is complex and controversial. While some studies have shown that eating lower glycemic index foods can help with weight loss, others have not found a significant difference in weight loss between high and low-glycemic-index diets. Additionally, it’s important to remember that weight loss ultimately comes down to creating a calorie deficit (burning more calories than we consume), regardless of the specific foods we eat.
What it means to eat in a calorie deficit and its role in weight loss?
Eating in a calorie deficit means consuming fewer calories than the body needs to maintain its current weight. When we eat fewer calories than our body burns, it creates a calorie deficit, which forces the body to use stored energy (fat) for fuel. This can lead to weight loss over time.
The body burns calories for basic functions like breathing, circulating blood, and maintaining body temperature, as well as for physical activity and exercise. The number of calories a person burns in a day is known as their total daily energy expenditure (TDEE).
To create a calorie deficit, a person can either eat fewer calories, increase their physical activity to burn more calories, or do a combination of both. For weight loss, a moderate calorie deficit of 500-750 calories per day is often recommended. This can lead to a weight loss of 1-2 pounds per week.
It’s important to note that while eating in a calorie deficit can lead to weight loss, it’s also important to make sure that the body is getting all of the necessary nutrients it needs to function properly. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats can help ensure that the body is getting all of the essential vitamins, minerals, and macronutrients it needs to stay healthy while in a calorie deficit.
Additionally, it’s important to work with a healthcare professional or registered dietitian to determine a safe and appropriate calorie deficit and to develop a personalized nutrition plan to achieve weight loss goals.
Conclusion
Thanks once again AI and let me tell you with personal experience – only calory deficit does not work as well, your body gets used to the same. So what works – everything and nothing – depends on who you are and how much weight you are looking to lose. A few kgs can be lost by just running for a few days in the park, however, a few dozen kgs might need better planning and consistent effort. So no, one size does not fit us all, we all would need to discover our own formulas, our own permutations, and combinations that work for sustained and permanent weight loss.
Besides that at different stages of your journey, – not only a weight loss journey, but the journey in life – you will need to give varied nutrition to your body – for eg. when you are working out, or doing some strenuous physical activity – you bodies needs are different than let us say when you are sitting on your computer screen and working hard on that presentation or that project that you need to submit – yes your body needs nutrition at that time as well, it is just not the same requirement as when we are stressing physically.
This post is a work in progress, please leave your questions in the reply below, and would answer to the best of my experience and knowledge.
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