The author of this article, Jitendra Chouksey, is the founder of FITTR—country’s largest online fitness company that provides professional assistance for all fitness and health goals.
People are always looking for quick-fix solutions to achieve their fitness goals, especially after Christmas and New Year’s Eve. Often, this makes it easy for them to get carried away with many fad diets and fat-burning solutions that are flooding the market and internet. Surprisingly, impressive testimonies validating these claims are also available. Before jumping to these impractical solutions, take out some time to ponder their viability in the long run. Is it possible to eat just one meal a day throughout your life? Can you always exclude carbohydrates from all your meals? Of course not. The idea of getting quick results in a short span can be appealing, but this often comes at the cost of your health and well-being.
This brings us to the question – what is a sustainable solution? The answer is Quantified Nutrition. It is the science behind food and its impacts on one’s body. Understanding the concept of quantified nutrition begins with learning about three main components of our food – carbohydrates, protein and fats. They are called macronutrients or macros. These macronutrients not only constitute the major caloric intake of the daily food but also provide energy to the body.
To delve deeper into the concept, you must understand the basics.
What Is Quantified Nutrition?
In a nutshell, it means quantifying or measuring the foods that you consume. When you know exactly how much food you consume throughout the day, it helps you track your calories more effectively. Quantified nutrition removes guesstimates and helps you track your caloric intake – this can make all the difference and help you achieve your fitness goals.
The food you consume is converted into energy that can be used by your body. If you consume more calories than you burn, this excess gets stored as fat. So, if your goal is fat loss, then quantified nutrition will help you track your calories and create a caloric deficit which is vital for your goal. Different foods have different caloric values. Protein and carbohydrates have four calories per gram while fats contain nine calories per gram. Once you know how many grams of each macronutrient you are consuming each day, you can alter the quantities and adjust your calories according to your individual goal.
We often hear people say, “I hardly eat anything, but I still can’t lose weight,” or “I eat so much but just can’t gain weight.” Tracking calories daily will give them a reality check. Once you’re armed with this basic knowledge, you can decide how many calories are right for you. This will help you get a clear picture of the deficit (for losing weight) or surplus (for weight gain) you need to create to achieve your fitness goal. Once you know this, you can then prepare your own personalised and sustainable diet plan.
There are many fitness apps which can help you track your calories.
Selecting Your Macronutrients
As mentioned earlier, food consists of three primary macronutrients – carbohydrates, protein and fats.
Carbohydrates are the most important source of energy for the body. Protein, on the other hand, is considered integral in building muscles and repairing tissues. Last but not the least, fats support cell growth, aid in hormone production and protect your organs.
To prepare your personal diet plan, first fix the amount of protein you want to include in your meals.
A general rule of thumb is to consume between 1.00 to 1.80 gm of protein per kg of body weight. Then, decide how many grams of carbohydrates and fats you wish to include in your diet. For this, let your tastes and preference be the guiding principles. If you love your rice and rotis, by all means, include them in your diet. Along with a quantified diet, you also need to exercise. Strength training/resistance training, aerobics, running, bicycling, even yoga – there are plenty of options. Find what works for you and be consistent. Hydration is also very important. Aim to drink at least 3-4 liters of water every day.
Wholesome Nutrition for Complete Fitness
The body needs the right balance of all nutrients to perform at its best. In order to achieve the desired results, you cannot ignore the importance of staying consistent with your diet and workout plans. With the holiday season and the New Year just around the corner, the delicacies and warm rum cakes will make it difficult to stay focused. The key lies in sticking to your goal, with a clear vision to stay fit, no matter the distractions.
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