Dr. Erik Johnson DC
Love and Health Chiropractic
Did your New Year’s resolution to lose 2020’s COVID weight gain stall out by the end of January? Maybe you need a new approach. I’ve been impressed with the macro approach to weight loss. You only have to think about the three macros, short for macronutrients: carbohydrates, proteins, and fats. Micronutrients (vitamins and minerals) are the nutrients your body needs in smaller amounts. Whether you follow a vegan, paleo, Mediterranean, or USDA MyPlate diet, you can make macros work for you.
With a macro diet, you focus on getting a certain number of grams from each of the three macros. This approach helps ensure that you are getting the nutrients your body needs—the best way to use macros to lose weight is to choose healthy, whole foods.
Fats have gotten a bad rap but your body actually needs them – but hold the fries. Healthy fats help your body convert calories to energy, support organ health, and cell growth, and enable your body to absorb vital nutrients. Chow down on avocados, tree nuts, and seeds. (We love pepitas—pumpkin seeds.) Cook with olive or grapeseed oil. Experts now tell us that bacon fat is OK, as long as the bacon is uncured, preferably from free range pork, and has no harmful additives like nitrates and nitrites.
Healthy carbs provide fiber, naturally. Dig deep on the grocer’s shelf for 100% whole grain breads. Fresh fruits and veggies are also fiber-rich carbs, especially dark, leafy greens. Cook up a pot of black beans and brown rice with a side of home-cooked collards or kale. Now we’re talking healthy carbs.
When you think “protein,” your first thought might be meat. And you’re right. Lean cuts of chicken, turkey, or beef and fatty fish (think salmon or mackerel) are great meat-based proteins. Eggs, milk, and cheese also provide a good amount. Plant-based protein options offer an inexpensive way to meet your body’s protein needs. Legumes (like black beans or unsweetened peanut butter), tree nuts, tofu, and seitan are a few examples.
So how do you count your macros? How much do you need of each? That depends on your weight loss goals and physical activity. You can find a great macro calculator at FreeDieting.com that even lets you figure in the kind of diet you want to follow, e.g., keto. In general, you should eat 30% fat, 30% protein, and 40% carbs if you exercise an hour or less every day. Those numbers shift to 25% fat, 30% protein, and 45% carbs if you exercise one or two hours every day.
Maintaining your ideal weight and eating nutrient rich foods are two ways you can achieve optimal health. But sometimes, doing those two things can be difficult, especially if you have other health concerns. Before you start any diet, check in with your medical doctor or a certified nutritionist to get the go-ahead. And don’t forget to get adjusted by your chiropractor on your journey to better health. An aligned spine improves the function of your nervous system and supports the health of your body’s organs, which in turn can impact your metabolism and cravings.
Dr. Erik Johnson DC is a chiropractor at Love and Health Chiropractic in Wyoming at 1586 44th Street SW.
