Macronutrients: Getting The Right Amounts : Which Diets Work?

cMacnutrient ratio is the term used to describe the percentage of your total daily caloric intake. It makes up the sum total of the food you eat on a daily basis. A lot would usually neglect the amount of food they consume. However, if your goal is to get lean, macronutrient ratios are something you can ill afford to ignore. Nutritional plans are often described by bodybuilders as 40-30-30 or 50-30-20. This is not a magic formula. This is the one used to describe the percentage of carbohydrates, proteins and fats that they would consume in a day.

The ?one size fits all? philosophy does not apply in macronutrient ratios. No ratio can claim success for everyone who used it. A best ratio does not exists. It is simply food, broken down in percentages to suit your body?s requirements. Macronutrient ratios do not exist above the law of calorie balance. Macronutrient ratios have no way of stopping starvation mode if you are eating too little. Also, it won?t be able to stop you from being fat f you overeat. The in and out of calories are always the arbiters of fat loss. Once you have determined your caloric requirement, you can think about the macronutrient ratios.

When it comes to macronutrient ratios, you should never go too high or too low. It is always not recommended to go into extremes. Sometimes, there are situations when going into an extremely low carbohydrate or extremely high protein intake is called for. Some people may be sensitive to carbohydrates, in that case they are left with no choice but to keep it to a minimum. Pre contest, professional bodybuilders may increase lean proteins by up to 40 to 50%. However, these protein overloads are only temporary. Extreme lows and highs in macronutrient ratios are generally the exception, rather than the rule.

Usually, the best approach is moderate to high complex carbohydrates, moderate protein and low fat. Moderate to high carbohydrates is 40 to 60%. Moderate protein is 25 to 30% and low fat is 10 to 19%. This serves as your base ratio and can be modified depending on your fat loss goals. Most bodybuilders use the 60-30-10 approach which translates to 60% carbohydrates, 30% protein and 10% fat. Though it is the preferred ratio, decreasing carbohydrates to 55% and increasing fat to 20% has shown remarkable results. Paradoxically, the dietary increase in good fats decreased the body fat levels of people who have tried this technique.

You have to remember that no best ratio exists. People react differently to macronutrient ratios, depending on their body types. Customizing your macronutrients according to your body type is a start. Tweaking it further to enhance your own unique qualities maximize your fat loss potential and allows you to be the best you can be.

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Source: http://www.whichdietswork.net/diet/macronutrients-getting-the-right-amounts/

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