Most dietitians will encourage their clients to eat meals and snacks with all three macronutrients (macros): protein, fats, and carbs. This is a great way to help you feel energized, satiated, and nourished. But if your goal is to lose weight, what should that macro breakdown be?
"Just like everyone needs different calorie levels, you also need different macros," said registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook [1]. To make things simple and easy to implement, she usually tells clients to "eat half your plate of veggies, one-quarter protein, one-quarter carbs, and use fat in cooking or with foods in the meal like avocado, olive oil, or a little cheese."
No meticulous measuring or weighing — just use your plate as the guide! You can always tweak this macro breakdown to suit your needs. Maybe you're training for a half marathon and need more carbs, or maybe you have an injury that's keeping you more sedentary, so you need to decrease your carbs. You can always meet with a registered dietitian to get a more individualized plan for you. Keep reading to see why each macronutrient is important for weight loss.
Why Protein is Essential For Weight Loss
Protein [3] is necessary in order to keep you satiated hours after eating, and you also need it to build muscle. Leslie explained that the more muscle mass you have, the more calories you'll burn at rest [4], and muscle also boosts your metabolism [5].
Good sources of protein are eggs, lean meat like chicken and turkey, tofu, tempeh, and legumes.
Why Carbs Are Essential For Weight Loss
Carbs [6] are a must because they give your body energy, which you need for everyday life, a healthy mood and brain function, and to fuel your workouts. Leslie said that whole food sources of carbs are best for weight loss [7] because they "break down slowly in the body due to their high-fibre content and help to keep blood sugar levels steady since they are digested slower. They're also richer in nutrients than simple carbohydrates."
Go for whole grains like oatmeal and quinoa, fruits like bananas, apples, and berries, and starchy veggies like sweet potatoes — and avoid refined carbs such as foods made with white flour and sugar.
Why Healthy Fats Are Essential For Weight Loss
Including healthy fats [8] in the diet also increases satiety. Leslie added that fat is digested more slowly than other nutrients and makes your food more filling and satisfying. People who eat low-fat diets tend to feel more hungry, which makes you eat more.
Sources of healthy fats include avocado, eggs, nuts and seeds and the butters made from them, olives, and olive oil. Just make sure to stick to the appropriate portion sizes as healthy fats are calorie-dense, and consuming too many could lead to weight gain.