There are 3 important macros for a healthy diet and sustainable weight loss. These can be found in a variety of readily available inexpensive and easy to prepare foods whether you are vegan, vegetarian or eat everything.

While weight loss when simplified is calories in vs calories out, it is much more than that when it comes to meeting nutritional needs.  Adequate nutrition not only ensures your body functions at its best, it also makes your diet sustainable long term, and your goal achievable.

Therefore, when we lose weight, it is important that we choose foods that enhance our health rather than damage it. Here are the 3 important macronutrients (commonly referred  to as macros) you should include in your diet.

1. Healthy carbohydrates.

Carbohydrates are one of the important macros that our bodies prefer as the first source of energy. However, they have and still are being made a scapegoat for gaining weight.

Carbohydrate phobia runs wild for all the wrong reasons. Because of this, some either try to eliminate carbs from their diet, or drastically reduce the amount of them they eat.

It is about time the myth surrounding this important macro is killed and buried. I am not saying you must eat carbs if they are not your call, or you are restricting them for health reasons. But knowing that healthy carbs play an important role in our health, and that there is no need to fear them helps you to make informed choices.

I too was once caught up in this ridiculous myth and went along with it for a while. However, I could not sustain the very low carb lifestyle for many reasons. Bear in mind that adherence and sustenance are key to successful weight loss and maintenance.

Firstly, I developed cravings for sweet things which were difficult to control. This led to intermittent binges on highly processed but highly palatable foods that contained a lot of unhealthy carbs, fats and sodium. I would completely lose it on these.

Secondly, I felt miserable and constantly hungry which made the process feel like a chore. This was made worse by the fact that the very low carb diet did not fit my lifestyle. Overlooking this important dietary preference was not going to last long term.

Thirdly, I missed the variety that comes with whole foods. I was getting sick and tired of lettuce, cucumber and celery which had become part of my diet in an effort to keep carbs very low.

Learning the basics of weight loss is what gave me my freedom and brought me back to carbs. I learnt how to let this important macro be part of my life in a healthy balanced way.

From then onwards, adherence and sustenance became less of an issue. I had personalised the diet to fit my lifestyle and cultural background where carbs from whole foods are a big thing. The main problem we face is that we tend to add stuff that drive calories through the roof and also have too much of healthy but high calorie foods such as nuts and peanut butter.

My advice is to have more of healthy carbs from a variety of whole food sources. These foods are not only packed with nutrients vital to your body function, they are also high in fibre. This means they leave you fuller and for longer.

Now, this is a bonus that allows your calorie budget to stretch further, leaving room for small treats which, although they don’t have any nutritional value, they can be great for the mind! We are not aiming for perfection. Perfection is unreal, unsustainable and plainly sucks.

Still having carb doubts? You can read more about what makes carbohydrates one of the important macros . Then go fill your shopping trolley with a variety of whole foods.

2. Healthy protein. Important macro for survival.

Protein is an important macro with many vital functions that help our bodies run smoothly. To mention a few, It helps to build and repair muscle tissue, bones and cartilage. It also helps in food digestion, regulates our hormones and helps in the formation of antibodies that fight off infection.

Given the vital role protein plays in our survival, it is important to maintain adequate intake on daily basis. Carbohydrates and fats can be adjusted according to your preferences keeping in mind not to go over your calorie limit.

How much protein you need depends on how active you are as well as your health status. For example, powerlifters and other athletes need more than someone who is sedentary. However, the British Nutrition Foundation recommends a daily intake of 0.75g of protein for every kg you weigh. Visit the site for detailed protein information. Also, depending on where you read, there are slight variations in the recommended amount.

There are different types of protein and you need them all for your body to function at its best. That is why it is important to get your protein from various sources as not all foods provide the same protein. Relying on one source of protein will not provide all the different proteins that your body needs. Variety also means you get to benefit from minerals and vitamins from these foods..

Whether you are vegan, vegetarian or eat everything, there are several protein sources to pick from. The ones in the above picture are only some of them.

Go on a protein hunt and you will be amazed at how easy this is!

3. Healthy fats.

Another important macronutrient that has not escaped the blame for weight gain. Again, this only happens when you go over your daily calorie limit. Fats are crucial as they play an important part of helping with the absorption of some essential vitamins. The good thing is that you don’t need a lot of them for optimal health. You need a good source of them.

Just be aware that it is easy to go over your calorie limit when it comes to fats. More so when you are not tracking your calories. This is because fats are more than double the number of calories per gram compared to carbohydrates and protein.  It means you will have less volume of food than carbohydrates or protein for the same calories.

This does not make them the devil. It means you must have healthy fats but less of them so that they don’t empty your calorie bank. But, if having a small portions of food is not a problem for you, you can have more fats and still lose weight if you remain within your calorie limit. Read more on fats as an import macro on here.

Fats take the least percentage of my calories because I have respect for food volumes. My adherence is better that way. I do not like to think when the next meal is going to be while I am still eating another meal. But again, this is your choice. Do what you can adhere to and sustain to achieve and maintain your weight loss goal. You are in control.

Keep in mind!….

There is no magic diet, quick fix or fat burner that makes you lose weight. It does not matter what fancy name they call the diet.  The magic starts with establishing your calorie requirements, moderate calorie deficit, then move beyond that by including the 3 important macros to make sure you lose weight in a healthy sustainable way.

There is no one food group that makes you lose weight or gain weight either. Repeatedly eat more calories than your body is using and you gain weight. Eat no more or no less than your body needs consistently and you maintain your current weight. Stay in a calorie deficit consistently and the pounds leave you.

Don’t get confused by making it more complicated than it is. It really is simple if you cut the fluff, avoid misleading weight loss practices, include the important macros in your diet and only focus on things that matter. I am not saying it is easy. We all know that changing habits takes time. That’s why you must take small steps, cut the “all or nothing” attitude, be patient and not judge yourself too harshly.

It takes some repeated learning but you will get there.