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“ We are what we repeatedly do. Excellence, then, is not an act, but a habit. ”
Aristotle
Aristotle
Ratios
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The Paleo approach doesn’t focus much on dictating macronutrient ratios or caloric intake, what matters is the consumption of enough vegetables, protein (at least 0.75 g per kg of lean body mass) and good-quality dietary fat sources (Ballantyne, 2013; Kresser, 2013). The recommended macronutrient ratios vary within the Paleo approach. On the one hand, Chatam (2012) suggests the following ratios while practicing the Paleo approach: 55 – 65% of the total caloric intake should be covered by protein, 30-40% by carbs and 5% by non-animal fat. On the other hand Cordain (2011) proposes the following ratio, 33% of the total calories should come from protein, 25% from carbs, and 42% from fat. In terms of maintaining balanced blood sugar levels, diets as low as 10% carbohydrate and as high as 55% carbohydrate have positive effects on insulin and leptin levels and sensitivity and on cardiovascular risk factors, if those carbs sources come from low- to moderate-glycemic-load foods (Ballantyne, 2013).
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Protein
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The body synthesizes protein into its building blocks called amino acids. 500 amino acids are known, 21 of those are required by humans. Of the 21 required by humans nine are considered essential because they cannot be synthesized by the human body and must be consumed. Protein is an essential and universal constituent of all living cells. The human body is on average 18% protein. Proteins have a variety of functions, for example, they work as structural components, as biocatalysts (in the form of enzymes), as antibodies, as lubricants, as messengers (in the form of hormones), and as carriers. Proteins are also responsible for the production of new tissues for growth and tissue repair. Finally, proteins may be used as a source of energy when carbohydrates are not available.
Protein is found in nuts, legumes, and in smaller quantities in starchy foods and vegetables. People who consume a vegetarian diet can get plenty of protein if they keep a balanced diet. The recommended protein intake depends on your gender, age and activity level (Berdanier, 2009; McKinley Health Center, 2014). |
Summary
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In summary macronutrients provide the energy needed for growth and other relevant body functions. There are three types of macronutrients: Proteins, carbohydrates and fats. Proteins and carbohydrates contain 4 calories per gram, and fats have 9 calories per gram. Protein is found in nuts, legumes, and in smaller quantities in starchy foods and vegetables. Carbohydrates are mainly found in sugars, fruits, starchy foods, grains, pasta, pizza and bread. For a healthy diet, limit the amount of added sugar and choose whole grains over refined grains. Fat is found in oils, seeds, nuts and in animal products. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Replacing saturated and trans fat with unsaturated fat (olive oil, avocados, nuts, and canola oil) decrease the risk of developing diseases, such as heart disease.
There are various types of diets with a different distribution of macronutrients, even within the Paleo approach. Depending on your goal you can personalize your ratios. The total caloric intake depends on your gender, age and activity level. |
Calculate your Macros |
The following website can help you calculate your caloric intake as well as your macronutrient ratio depending on a variety of factors and your ideal weight goal. This are only approximate values, so don’t get obsessed with the numbers.
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