14 Jun Ladies! Get Your Macros, Despite the Fast!
Macro nutrients are defined as the primary nutrients your body needs to continue function: fats, carbohydrates and protein. Protein is the basic building block that your body’s tissues are made up of: hair, skin, organs, muscles, all that is made up of protein.
Carbohydrates are what your body needs for energy to run throughout the day.
Fats build cell membranes and are essential for certain mineral and vitamin absorption. Believe it or not, you NEED to eat fats. Stick to the unsaturated kind!
So what proportion of carbs, proteins and fats do you really need? The USDA recommends 3g -5g of carbs, 0.5g – 1g of fats, and 0.8g – 1g of protein per kg of body weight, Here’s a sample of what our faculty are eating in Ramazan to maintain macros and a balanced diet. You can increase the quantities according to your weight/caloric intake. This diet plan is for a 50kg personal who should eat approximately 1200 calories a day.
1 Scrambled Egg, 1 Whole Wheat Bread, 1 Banana, ½ Cup Alpen, 1 glass lassi
Macros: Carbs 90g, Proteins 15g, Fats 10g
½ cup fruit chaat, ½ cup chaat (red beans and black beans to the chick peas!)
Macros: Carbs 40g, Proteins 10g, Fats 7g
1 Cup Quinoa, ½ cup Keema, 1 cup greens
Macros: Carbs 40g, Proteins 30g, Fats 11g
Total Macros: Carbs 170g, Proteins 55g, Fats 28g
There you have it, macros demystified!