What are macronutriens (macros)?

Macronutriens are nutrions that provide calories and energy and are needed in large amounts to keep our body healthy and working.
You can split them in three categories.
1. Carbohydrates which contain ca. 4cal/g.
2. Proteins which contain ca. 4cal/g.
3. Fats which contain ca. 9cal/g.

It depends on your bodytype how much of each three macros you should eat in one day. But more to that topic on the page about bodytypes.

There are different types of carbs; the simple carbs (monosaccharides and disaccharides) and the complex carbs (oligosaccharides and polysaccharides). The complexer the structure of a carb is the harder it is for the body to digest therefor the longer it will keep you full.

Simple carbs: Honey, syrup, candy, chocolate, fried food, cereals, white bread & pasta.

Complex carbs: whole grain bread & pasta, vegetables, fruits, quinoa, beans and lentils, rice, oats.

Fiber is the part of the food which doesn't get digested at all. That is why it moves the fastest into your stomache and signales you that you are full. If you eat productes with a lot of fiber and drink enough water, the food will swell up in your stomache leaving you full for a long time.

Fiber is mostly found in whole grain products like dark bread or pasta, fruits, vegetables like patatos and carrots, pulses like beans and lentils, nuts and seeds.

Proteins are amino acides which are found in our muscles, bones, skin, hair and many other body cells. Proteins play an important part in the whole weight loss process. Our muscles need protein to function and to grow. And when our muscles grow they burn fat. So that means the more muscles we have, the more fat they burn for us. There is a simple rule that sais you should eat as much gramms of protein in one day as twice your weight. So if you weight 70kg you should eat 140g of protein in one day. That wont seem that much to you right now but it is harder to achieve as you may think. Reason herefor is also that the human body isn't able to take in more than 30g of protein per meal. So if you take a meal with 35g of protein five gramms will be lost. That is why I highly recommend inclueding protein shakes in your daily diet and at least one food high in protein in every meal.

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There are three different groups of fatty acides. The unsaturated fats (mono-&polyunsaturatedfats), the saturated fats and the transfats. The difference between them is the complexibility (same concept with the carbs), saturation level and if they are essentiell for the human body or not.

If you want to know which split of the three macronutrients works the best for your bodytype clicke here: Bodytypes

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